Wes - My Training & Diet Journal

[Soul Crusher]

9/2/26

Leg Press - 2 X 20
Leg Extensions - 2 X 20
Seated Leg Curls - 2 X 15
Adductor Machine - 2 X 20,15
Hperexentsions - 2 X 12
Leg Press Calf Raise - 3 x failure (Rest Pause + partials as the end of each set)

I hope I can walk tomorrow !!

[Grape Ape]

Glad to see you back in the game!

[wes]

Glad to see you back in the game!

Thanks Grape and SC....it`s great to be back to "normal" !!!   

[wes]

9/7/26
Seated  Bench Press Machine - 5 X 20,12,8,8,12 + partials at the end of each set
Dumbells Flyes - 3 X 20,12,12
Cable Crossovers - 1 X 25

Pulldowns - 5 X 15,12,8,10,12
Barbell Rows - 3 X 15,12,12
DB Shrugs - 1 X 20

Increased volume and poundage.

[wes]

Very good, wes.

Thanks Nat ! 

[Soul Crusher]

9/7/26
Seated  Bench Press Machine - 5 X 20,12,8,8,12 + partials at the end of each set
Dumbells Flyes - 3 X 20,12,12
Cable Crossovers - 1 X 25

Pulldowns - 5 X 15,12,8,10,12
Barbell Rows - 3 X 15,12,12
DB Shrugs - 1 X 20

Increased volume and poundage.

Great!

[wes]

Great!

Thanks SC !!   

[wes]

9/9/26
Seated Dumbell Press - 3 X 12
DB Laterals - 3 X 15,12,12

Barbell  Curls - 3 X 15,12,10
Precor Preacher Curls - 2 X 12,10 & partial reps

Bent-Forward Cable Extensions - 3 X 20,12,12
Pressdowns - 3 X 20,12,10

Super-Set:
(Reverse Curls - 3 X max reps
(Wrist Curls - 3 X max reps

Good one!!

[IroNat]

9/9/26
Seated Dumbell Press - 3 X 12
DB Laterals - 3 X 15,12,12

Barbell  Curls - 3 X 15,12,10
Precor Preacher Curls - 2 X 12,10 & partial reps

Bent-Forward Cable Extensions - 3 X 20,12,12
Pressdowns - 3 X 20,12,10

Super-Set:
(Reverse Curls - 3 X max reps
(Wrist Curls - 3 X max reps

Good one!!

Nice workout, wes!

[wes]

Thanks Nat,where did you get the pic of my car?   

[wes]

9/11/26

Leg Press - 4 X 20,15,12,20
Leg Extensions - 4 X 20,12,12,12 + partials
Adductor Machine -2 X 25,20

Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last 2 sets

Hyperextensions - 3 X 12

Super-Set:
(Leg Press Calf Extensions - 4 X failure + partials on all sets
(Tibia Raises - 4 X failure

Legs are fried................goo d solid week of training!!

[IroNat]

Thanks Nat,where did you get the pic of my car?   

A friend of my older brother had one and parked it in our driveway back in '68.

'68 Camaro Z28

Those were the daze, broseph.

[Grape Ape]

A friend of my older brother had one and parked it in our driveway back in '68.

'68 Camaro Z28

Those were the daze, broseph.

What I would have given to be able to have one of those when I was a kid....

[IroNat]

What I would have given to be able to have one of those when I was a kid....

On that day in '68 as I remember our driveway was filled with muscle cars from my brother's friends.

My mother would complain because they would do burnouts on the road in front of the house.

[wes]

A friend of my older brother had one and parked it in our driveway back in '68.

'68 Camaro Z28

Those were the daze, broseph.

Indeed they were brother!! 

[wes]

9/14/26
Seated  Bench Press Machine - 5 X 15,10,5,6,12
Dumbells Flyes - 3 X 15,10,10
Cable Crossovers - 2 X 20,15

Pulldowns - 5 X 15,12,8,8,12
Barbell Rows - 3 X 12,10,8
Straight-Arm Pulldowns - 2 X 15,12

DB Shrugs - 2 X 20,12

Increased volume and poundage again.

[wes]

9/16/26

Seated Bradford Press - 3 X 20,15,12
DB Laterals - 3 X 20,12,12
Face-Pulls - 3 X 20,15,12

Barbell  Curls - 3 X 15,12,10
Dumbell Curls - 3 X 15,12,10

Bent-Forward Cable Extensions - 4 X 20,12,12,12
Pressdowns - 4 X 20,12,12,12


Reverse Wrist Curls - 3 X max reps + rest pause

Right forearm flexor is stretched for some reason so I skipped Wrist Curls.


Trained with very little rest,total intensity..........good one!!

[wes]

9/18/26

Leg Press - 4 X 20,15,12,12
Precor Lying Leg Sled - 4 X 20,15,12,12
Leg Extensions - 4 X 20,15,12,12 + partials on the last 2 sets
Adductor Machine -3 X 20

Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last 3 sets

Hyperextensions - 3 X 12

Leg Press Calf Extensions - 4 X failure + partials on all sets

Another good solid week of training!!

[Soul Crusher]

9/18/26

Leg Press - 4 X 20,15,12,12
Precor Lying Leg Sled - 4 X 20,15,12,12
Leg Extensions - 4 X 20,15,12,12 + partials on the last 2 sets
Adductor Machine -3 X 20

Seated Leg Curls - 4 X 20,12,10,8..... & partials until failure on the last 3 sets

Hyperextensions - 3 X 12

Leg Press Calf Extensions - 4 X failure + partials on all sets

Another good solid week of training!!