Wes - My Training & Diet Journal

[oldtimer1]

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 !!!

I had a leg day too. Finally had a good leg day with no knee pain and little hip pain.

[wes]

I had a leg day too. Finally had a good leg day with no knee pain and little hip pain.

Nice....I have no leg or hip pain but my lower back is a mess!

[wes]

July 06, 2023

Chest & Back:

Super-Set # 1:
{Assisted Dip Machine - 4 sets 20,12,10,15
{Assisted Chinup Machine - 4 sets 12,12,10,10
Gonna start doing these in an effort to get my chin and dip numbers back up to snuff.

Super-Set # 2:
{Smith Machine Inclines - 3 X 10 (constant weight)
{T-Bar Rows - 3 X 10 (constant weight)
First time I did a bent over rowing movement since my back was fucked up.......moderate weight,concentrated on stretching and squeezing the lats/back.

Super-Set # 3:
{Hoist Seated Flye  Machine - 3 X 15,12,12
{Straight - Arm Pulldowns - 3 sets
I didn`t think I`d like the Flye Machine but to my surprise,it felt great.....nice stretch and squeeze had my pecs screaming.

Dumbell Pullovers - 1 set of 20 reps

Not my typical workout but it felt great!!

[wes]

July 07, 2023

Shoulders & Arms:

Seated Dumbell Press- 4 sets,15,10,8,12
Behind The Back DB Laterals - 4 sets, 12-15 (constant weight)
Face-Pulls - 4 sets,20,15,12,12

Super-Set # 1:
{Cable Preacher Curls - 4 sets,12,10,10,15
{Pressdowns - 4 sets,20,15,12,12

Super-Set # 2:
{Hoist Curl Machine - 3 sets,12 (constant weight)
{Hoist Seated Triceps Dips - 3 sets,15,12,12 (constant weight)

[wes]

July 24, 2023

Quads,Hamstrings,Calves:

Leg Press - 5 sets
Leg Extensions - 2 sets (both were triple drop-sets)

Seated Leg Curls- 5 sets

Leg Press Calf Extensions- 5 sets

Back at it.....got my car back on Saturday.

I cut my volume way back and used moderate weight as I haven`t trained in 2 weeks. 

[wes]

July 25, 2023

Chest & Back:

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

Lat Pulldowns - 3 sets
Seated Cable Rows - 3 sets
Straight-Arm Pulldowns - 2 sets


Again,I cut my volume way back and used moderate weight as I haven`t trained in 2 weeks. 

I was carbed up bigtime and got a huge pump......it felt like cumming!! 

[wes]

July 27, 2023

Shoulders:

Seated DB Press- 3 sets
DB Laterals - 3 sets
Face-Pulls - 3 sets
DB Front Raises - 1 X failure

I should be ready to add weight plus volume next week,then the week after that,I`ll be back at it full bore.

Pretty sore right now!

[wes]

July 28, 2023

Biceps,Triceps,Forearms:

Barbell Curls - 4 X 15,10,8,8 (pyramid style)
Hoist Seated Machine Curls - 3 X 12 (constant weight)

Seated Triceps Extensions - 4 X 20,12,10,10 (pyramid style...EZ-Curl Bar)
Pressdowns - 3 X 20,15,12 (pyramid style)
Hoist Triceps Dip Machine - 1 X 30

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

Good one.....arms and delts looking vascular as a prick!!!

When I started back after doing jackshit for 5 years I had zero veins and was soft..........not anymore!

[wes]

July 31, 2023

Quads,Hamstrings,Calves:

Leg Press - 7 sets 20,15,15,12,10,8,20 (pyramid style,dropped poundage on last set)
Leg Extensions - 3 sets 20,15,12 (pyramid style)
Adductor Machine - 2 sets 20,15, (constant weight)

Seated Leg Curls - 5 sets 20,15,12,10,20 (pyramid style,dropped weight on last set)

Leg Press Calf Extensions - 4 sets to failure (pyramid style)
Rotary Calf Press - 4 sets to failure (constant weight)

All done in 55 minutes......great workout!!

[wes]

August 01, 2023

Chest & Back:

Smith Incline Press - 3 sets 10 reps ( constant weight)
Seated Bench Press Machine - 3 sets 15,12,9 (pyramid style)
Seated Machine Flyes - 2 sets 15,12 (pyramid style)

Wide Pulldowns - 4 sets 12 reps ( constant weight)
Straight-Arm Pulldowns- 4 sets 12-15 reps (constant weight)

Not my typical chest and back day but I had a ton of errands to run and had to drive about 100 miles round trip.

Went with moderate weight with very little rest.....done in a little under 30 minutes....huge pump,great burn !!

[wes]

August 03, 2023

Shoulders & Calves:

Seated DB Press- 4 sets 15,8,12,12
DB Laterals - 4 sets 25,15,10,30
Face-Pulls - 4 sets 20,15,15,12

Rotary Calf Machine - 5 sets AMRAP

[wes]

August 05, 2023

Biceps,Triceps,Forearms:

Barbell Curls - 5 sets - 15,12,10,8,12 (pyramid style....backed off weight on last set)
Hoist Seated Biceps Machine - 3 sets 12,10,8 (pyramid style)

Bent-Forward Cable Exts. - 5 sets 15,12,12,10,10 (constant wt.,30 sec rest periods)
Lying DB Extensions - 3 sets 15,12,12 (constant weight)
Pressdowns - 2 sets 25,20

Wrist Curls - 4 sets to failure

[wes]

August 07, 2023
Quads,Hamstrings,Calves:

Leg Press - 8 sets 20,15,12,12,10,8,15,20 (pyramided up,then backed off on last 2 sets)
Sissy Squats on Smith Machine - 2 sets 10 (used no wt. have to get used to these but they were killer....will add sets and higher reps,then add weight when possible...this cat is black so he has high calves...my calves rested perfectly against the bar)

Leg Extensions - 3 sets 15,12,20 (Pyramided up,then down on last set...made an effort to hold each rep at the top)
Adductor Machine - 2 X 20 (constant weight)

Seated Leg Curls - 6 sets 20,15,12,12,10,15 (Pyramided up,then down on last set...made an effort to hold and squeeze each rep at the bottom....will soon also add DB RDL as this is the only leg curl machine we have at the gym)

Rotary Calf Machine - 5 sets to failure (pyramid style again)

Hobbling around like a cripple right now.......I love it!!!   

[wes]

August 09, 2023

Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF  ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!

DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)

BODY UNDER CONSTRUCTION!!

[wes]

August 10, 2023

Shoulders & Calves:
Seated Bradford Press - 5 X 15,12,8,8,12  (pyramid up,then back down)
Cable Lateral Raises - 3 X 10 (no rest,just alternated arms until done)
DB Laterals Behind Back - 3 X 20,12,10 (pyramid style)
Super-Set
{Face-Pulls - 3 X 20,15,12
{Bent-Over DB Laterals - 3 X 12-15

Leg Press Calf Raise - 6 X failure (plus static holds and stretches)

Great workout !!

[wes]

August 11, 2023

Arms & Forearms:

Super-Set # 1:
{Seated Supinated DB Curls - 4 X 12,10,8,12 (pyramiding up,then down)
{Seated French Press - 4 X 15,12,10,15 (pyramiding up,then down)

Super-Set # 2:
{Preacher Curls ; 3 X 15,12,10,12 (pyramid style)
{Lying DB Extensions - 3 X 12 (constant weight)

Triceps Pressdowns - 3 X 15,12,30 (pyramid up,then rest paused on the last set)

Super-Set:
{Wrist Curls - 4 X AMRAP (pyramiding up,then down)
{Reverse Wrist Curls - 4 X AMRAP (rest pause on all sets)

Pretty good week  of training !!

[wes]

August 14, 2023

Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,10,8,15
Smith Machine Sissy Squats - 3 X 12 (brutal)
Leg Extensions - 3 X 15,12,12 (constant weight)
Unilateral Leg Press- 3 X 20,15,12 (pyramid style)
Adductor Machine - 2 X 20

Seated Leg Curls - 3 X 20,12,12
DB RDL -3 X 12

Leg Press Calf Extensions - 6 X AMRAP plus "burns" and stretches on each set

[wes]

August 15, 2023

Chest,Back,Traps:

Dips - 3 X 12,10,10

Super-Set #1:
{Seated Bench Press Machine - 3 X 12
{Hoist Lat Pulldowns - 3 X 12

Super-Set #2:
{Seated Machine Flyes - 3 X 12
{Seated Hoist Rowing Machine 3 X 12

Straight-Arm Pulldowns -  3 X 20,15,15

DB Shrugs - 3 X 20,15,12

Waited 3-4 minutes then did one more set of deep Dips for 12.

Trained with almost no rest.....I`m down to one vehicle, and my wife needed the car to take her mother to a doctors appointment so I raced the clock.

Not what I would have normally done,but it was very intense moving fast like I did.



     

[wes]

August 17, 2023

Shoulders,Neck,Calves:
Seated DB Press - 4 X 15,10,6,12
DB Lateral Raise - 4 X 25,12,12,15
DB Laterals Behind Back- 3 X 20,15,15
Super-Set:
{Face-Pulls - 3 X 20,15,12
{Bent-Over DB Laterals - 3 X 8

Lying Plate Neck Raises - 4 X AMRAP

Rotary Calf Machine - 5 X AMRAP

I`ve been training and eating like it`s my fucking job!

[wes]

August 18, 2023

Biceps,Triceps,Forearms:

Super-Set #1:
{Cheat Curls - 4 X 12,10,8,8
{Skullcrushers - 4 X 20,12,10,15

Super-Set #2:
{Hoist Seated Curl Machine - 4 X 12,10,8,12
{Hoist Seated Triceps Dip Machine - 4 X 20,12,10,15

One-Arm DB extensions - 3 X AMRAP (just alternated arms L to R...no rest)

Super-Set #
{Reverse Curls - 4 X AMRAP (constant weight)
{BB Wrist Curls - $ X AMRAP + Rest Pause (pyramid style)

Great workout!!

[wes]

August 21, 2023

Quads,Hamstrings,Calves:
Leg Press - 5 X 20,12,10,10,15 (pyramid style)
Leg Extensions- 5 X 15,12,10,8,20 (pyramid style)
Adductor Machine - 3 X 20,15,15 (pyramid style)

Seated Leg Curls - 5 X 20,12,10,8,12 (pyramid style)

Leg Press Calf Raise - 5 X AMRAP + stretches and holds

Took me exactly 36 minutes....not light weight...I went heavier and did more reps on all exercises than I did previously since I stated this comeback after a 5 year layoff.

I had a lot of errands to run so I trained racing the clock. 

[wes]

August 22, 2023

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

V-Bar Pulldowns - 4 X 12,10,8,12
Barbell Rows - 3 X 12,8,12 (low back felt iffy so I stopped at 3 sets)
DB Pullovers - 3 X 15,12,12
Straight-Arm Pulldowns - 2 X 20,15

Feeling great lately....training is going awesome....knock on wood !!

[wes]

August 24, 2023

Shoulders,Neck,Calves:
Seated DB Press - 4 X 15,10,8,12 (pyramid style)
DB Laterals The Back - 3 X 20,15,12 (constant weight,very brief rests)
Cable Laterals - 3 X 8-10 (constant weight,no rest at all)
Face-Pulls - 3 X 20,15,15 (constant weight)
Bent-Over Laterals - 3 X 12 (constant weight)

Lying Plate Neck Raise - 5 X 25,15,15,12,20

Leg Press Calf Raise - 4 X AMRAP
Rotary Calf Machine - 4 X AMRAP

Cranked it out like it was my job!!

Increased my Test -400,increased my protein intake,really pushing in the gym,and looking pretty damn good.

[wes]

August 25, 2023

Biceps,Triceps,Forearms:
Barbell Curls - 5 X 12,10,8,10,12 (straight Olympic bar)
Seated Supinated DB Curls - 3 X 12,12,10 (constant weight)

Skullcrushers - 4 X 15,10,8,12
Seated One-Arm DB Extensions - 2 X 10 (constant weight)
Hoist Seated Triceps Dip Machine - 2 X 20,12 (pyramid style)
Triceps Pressdowns - 2 X 20,15 (pyramid style)

Super-Set:
{BB Wrist Curls - 4 X AMRAP
{E-Z Bar Reverse Wrist Curls - 4 X AMRAP

A great week of training.......getting into great training shape,and making good steady progress.

[wes]

August 28, 2023

Quads,Hamstrings,Calves:
Leg Press 6 X 20,12,10,8,12,12
Leg Extensions - 6 X 20,15,12,8,12,12
Adductor Machine - 3 X 25,15,12

Seated Leg Curls - 6 X 20,12,12,12,12,20

Leg Press Calf Raises - 6 X AMRAP

Great workout !!