Wes - My Training & Diet Journal

[IroNat]

Good one, wes.

How much does it cost to belong to the college gym?

[wes]

Good one, wes.

How much does it cost to belong to the college gym?

It`s 155 dollars for 3 months for seniors.

Only other gym in town was $700.00 per year....I trained there for 12 years occasionally alternating between the two to alleviate boredom.

[njflex]

Awesome comeback thread….

[AbrahamG]

Wes - I have a question if you don't mind.  At what point will you be re-introducing the nice french toast into your regimen?

[wes]

Awesome comeback thread….

Thanks Steve..........I`m blessed to still be here and will rise from the ashes like "The Phoenix.......unless I die first of course!!! 

[wes]

Wes - I have a question if you don't mind.  At what point will you be re-introducing the nice french toast into your regimen?

At what point

I already have my brother !    

[Donny]

Did I say I would welcome soreness......I lied.......I am so sore it`s insane!   

5/20/26 

Shoulders:
Seated Press On Cybex Machine -  2 X 12,10
DB Laterals - 2 X 15,12

Biceps:
Strict Barbell  Curls - 2 X 15,10
Cybex Preacher Curls - 2 X 20,12

Triceps:
Seated Cybex Machine Extensions - 2 X 15,12
Pressdowns - 2 X 20,15

Abs:
Hanging Leg Raises - 2 X failure

Walked a mile on indoor track.

I like the 2 sets thing.. can really go Balls to walls

[wes]

I like the 2 sets thing.. can really go Balls to walls

I`ll be adding more volume as I get into better shape.......I haven`t trained in almost 2 years.

[Donny]

I`ll be adding more volume as I get into better shape.......I haven`t trained in almost 2 years.

I do 3 sets per exercise nowadays but i probably will/would get the same results with 2 all out sets.
I did in the past on an upper/Lower split do 5 sets on Squats & Stiff Legged deads but that was the only exercises i did, with intensity i might add
Just see people in the Gym going through long workouts with no real intent 

[wes]

I do 3 sets per exercise nowadays but i probably will/would get the same results with 2 all out sets.
I did in the past on an upper/Lower split do 5 sets on Squats & Stiff Legged deads but that was the only exercises i did, with intensity i might add
Just see people in the Gym going through long workouts with no real intent 

trust me,I train balls out ........................ ..very little rest, as heavy as I can for the reps I`m shooting for..........no talking,no phone,no bullshit,just moving like a well oiled machine!!

2 sets is not for me........my name isn`t Stuart McRobert!   

[Donny]

trust me,I train balls out ..........................very little rest, as heavy as I can for the reps I`m shooting for..........no talking,no phone,no bullshit,just moving like a well oiled machine!!

2 sets is not for me........my name isn`t Stuart McRobert!   

I believe you 
I´m still into my martial arts stuff so for me i use weight traing with Bodyweight stuff to supplement my skills
I know for example that Deadlifts are not really a benefit for a "Bodybuilder" but as i wrote on another thread i like my Trap Bar i got & it is useful for me in my training.
keep pumpin´Wes !

[wes]

5/22/26

Quads:
Precor Lying Leg Sled - 2 X 15
Leg Extensions - 2 X 15
Adductor Machine - 2 X 15

Hamstrings:
Seated Leg Curls - 2 X 15

Calves:
Leg Press Calf Extensions - 3 X failure

Abs:
Super-Set:
[Hanging Leg Raises - 2 X failure
[Crunches - 2 X failure

Neck:
Lying Neck Raises - 2 X 25

[IroNat]

[wes]

[wes]

I drove all the way to the gym only to find out it was closed due to it being Memorial Day. 

I then drove over to St. Lawrence University and walked in like I was a member and trained on the sly and left.......they want 20 dollars for a day pass......fuck the dumb stuff!! 

I figured they owed me a free workout since I paid them $700.00 a year for 12 years straight..............gr eat/huge gym !!

5/25/26

Chest:
Smith Inclines - 3 X 15,8,8
DB Flyes - 3 X 10
Seated Bench Press Machine - 3 X 10

Back:
Lat Pulldowns - 3 X 15,12,12
Seated Cable Rows - 3 X 15,12,10
Straight -Arm Pulldowns - 3 X 15,12,12,

Neck:
Nautilus 4-Way Neck Machine - 12-15 reps in each of the 4 positions

Fucking place has everything,even an "Arm Blaster" and "Fat Grips" but they removed a nice Hperextension Machine,it was the only thing missing....fucking morons...and they got a ton of new stuff as well.

I`ve come to the conclusion that I`m one weak bastard after being unable to do any physical activity for around 2 years.....it`s gonna` be a long hard road back.....the longest ever.......but it ain`t my first rodeo.

FUCK CANCER!!

[wes]

5/27/26

Shoulders:
Seated Bradford Press - 3 X 15,12,10 (pyramid  style)
Dumbell Lateral Raises - 3 X 3 X 15,12,12
Reverse Pec-Deck Flyes - 3 X 20,12,12 (for rear delts)


Biceps:
Standing Cable Curls - 3 X 15,12,10 (pyramid  style)
Precor Preacher Curls - 3 X 12,10,8 (pyramid  style)

Triceps:
Bent-Forward Cable Extensions - 3 X 20,12,10 (pyramid  style)
Precor Seated Triceps Machine - # X 15,12,10 (pyramid  style)
Pressdowns - 2 X 20,15

Forearms:
Super-Set:
[Barbell Wrist Curls - 3  X failure
[Reverse Wrist Curls - 3 X failure (EZ-Curl Bar)

Getting a bit stronger already !!

[wes]

5/29/26

Quads:
Leg Press - 3 X 20,15,12 (pyramid style)
Precor Lying Leg Sled - 3 X 15,12,10  (pyramid style)
Leg Extensions - 3 X 20,15,15

Hamstrings:
Seated Leg Curls - 4 X 20,15,12,10  (pyramid style)

Lower Back:
Hyperextensions - 3 X 20,15,12

Calves:
Leg Press Calf Extensions - 4 X failure

Good one.....added more volume........won`t be able to walk for a week!