2011 Masters Nats Prep Journal

[Tim Wescott]

Gonna` copy and paste my journal here from my board:

http://timwescott.proboards.com/index.cgi?board=gaining&action=display&thread=7062&page=1

Making great progress and looking forward to contest day,and meeting other competitors as well as old friends.

Train Hard!!

Mon. 6/6/11

Quads,Hamstrings,Calves:

Quads:

One Legged Leg Press:
3 plates a side-15
5 plates a side-12
4 plates a side-12

Machine Squats:
3 x 12 with 225 (close stance)

Leg Extensions:
90-12
90-12
70-20

Super-Set:
{Adductor Machine:
90-20
{Abductor Machine:
70-20

Hamstrings:

Lying Leg Curl:
90-12
90-10
70-15

Seated Leg Curls:
10 plates-15 + 5 half rep
13 plates-12
9 plates-20

Calves:

Super-Set:
{Cybex Leg Press Calf Ext.
4 x failure + half reps until failure on each set
{Rotary Calf Machine:
4 x failure + half reps until failure on each set

Trained with very little rest which caused me to go lighter but I hobbled out of the gym in no time flat!!


Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
1 baked potato
Crystal-Lite

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

I pretty much eat almost like this every day..........carb intake varies.


Lost 14 pounds since April 11th. when I started dieting. :)

[Tim Wescott]

6/7/11

Chest,Abs,Cardio:

Chest:
Smith Inclines:
135-12
155-10
175-8
200-3,drop to 185 for 3 more
150-12

Flyes:
45-12
55-10
45-15

Crossovers:
4 plates-20
5 plates-15
6 plates-10

Cybex Seated Bench Machine:

Triple Drop-Set:
8 plates-12,drop to 6 plates-8,drop to 4 plates-10

Abs:

Super-Set:
{Roman-Chair Situps:
3 x failure
{Rope Crunches:
3 x failure with 12 plates

Cardio:
53 minutes-Treadmill

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
water

Meal 4 -
8 eggwhites
1 whole egg
Diet soda

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
4 oz. boiled chicken breast
10 oz. water

[Tim Wescott]

6/8/11

Back,Traps,Cardio:

Back:

Lying Barbell Rows:
95-15
115-12
135-10
135-8

V-Bar Pulldowns:
10 plates-15
13 plates-10
11 plates-12

Seated One-Arm Cable Rows:
4 plates-20
5 plates-15
6 plates-12

DB PUllovers:
65-15
80-12
80-10

One-Arm Smith Machine Rows:
3 X 12

Straight Arm Pulldowns-1 X 6 plates-20

Traps:
DB Shrugs:
70-20
85-15

Cardio:
30 minutes-Treadmill


Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
water

Meal 4 -
6 oz grilled ground chicken breast
salad
water

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 oz. baked cod
10 oz. water

PM:

Tanning -20 minutes then back to the gym for 31 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Started at 178,today I was 161 pounds........6 more pounds to go to make the weight class.........should be easy to do.........I hope!!

[Tim Wescott]

6/9/11

Shoulders,Abs,Lower-Back,Cardio,Neck:

Shoulders:

Seated Bradford Press:
80-15
100-12
120-8
80-20
80-20

Behind The Back Laterals:
17.5-20
22.5-15
30-12
30-12

Cable Laterals :
2 x 15 non-stop alternating arms back and forth

Bent-Over Laterals:
3 x 12 30 pounders

Face-Pulls:
3 X 15-20 -6 plates

Plate Front Raise:
25 pounds-3x20

Abs/Lower-Back:

Tri-Set:
{Upside Down Situps-3 x failure
{Rope-Crunches-3 x failure - 12 plates
{Hyperextensions:
3 x 20 (bodyweight)

Cybex Back Extension Machine:
1 x 30 with 150 pounds

Cardio:
33 minutes walking on inclined treadmill
5 minutes on eliptical (50 extra cals)

Neck:
4 way Nautilus Neck Machine-3 sets in each position


Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. 90% lean ground beef patty
water

Meal 4-
8 oz. codfish
water

Meal 5 -
6 oz grilled ground chicken breast
1 cup brown rice
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 eggwhites
1 whole egg
6 rice cakes with natty PB (couldn`t stop eating these damn things) ;D

PM:

Tanning -20 minutes then back to the gym for 33 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Pretty good day...........looking much leaner and feeling terrible so I know I`m right on track.

Vascularity is improving bigtime too.

6 weeks to go........................looking better so far!

[Tim Wescott]

6/10/11

Biceps,Triceps,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:

{Seated Alternate DB Curls:
30-12
40-10
50-10
35-12

{Lying Dumbell Extensions:
22.5-20
30-12
30-12
30-12

Super-Set # 2:

Cable Preacher Curls:
4 plates-12
5 plates-12
6 plates-12

Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
8 plates-15

Super-Set # 3:

{EZ-Bar Curls:
3 x 12 with 70 pounds
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15

Forearms:
Wrist Curls:
50-25
60-20
70-15
70-15

Did all of the above in 25 minutes flat.................very intense but I had to go lighter on some things.

huge pump and burn...............lots of new vascularity.

Cardio:
20 minutes HIIT cardio on eliptical

PM

Cardio:
10 minutes HIIT on eliptical/stepper contraption

Brisk one mile walk on outdoor track.

very tired,legs tired,need carbs,but looking right on point.


Lots of people making comments on my physique since I`ve started getting into shape.



Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
water

Meal 5 -
5 oz. boiled chicken breast
2 baked potatoes
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
water

[Tim Wescott]

6/11/11

Cardio,Abs:

Cardio:

40 minutes walking on inclined treadmill
5 minutes on eliptical/stepper contraption

(No food before Sat. cardio depending on the time I get up and how much running around I have to do.)

Abs:

Upside Down Situps:
3 x 20

Rope-Crunches:
3 x failure - 12 plates

Meal 1- Post-Cardio:
1 scoop whey in water

Meal 2 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 3 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 4 -
8 eggwhites
1 whole egg
2 med. baked potatoes (made into oven fries)
water

Meal 5 -
5 oz. boiled chicken breast
water


Gonna` up the carbs a bit tomorrow in preperation for Mondays leg workout.

[Tim Wescott]

6/12/11

A much needed rest day today!! :P

Meal 1:
Whey shake in water

Meal 2:
6 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda,dash of sugar-free maple syrup)
water

Meal 3:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda


Meal 4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

Meal 5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

[Tim Wescott]

6/13/11

Quads,Hamstrings,Calves:

Quads:

Pre-Exhaust Super-Set:
{Leg Extensions:
70-15
90-12
110-12
90-12
{Lying Leg Sled:
6 plates-15
8 plates-12
10 plates-12
12 plates-12

Dumbell Lunges:
20-12
20-12
20-12

I keep my lead foot on a small wedge type platform and do each leg seperately.

Hamstrings:
Lying Leg Curls:
70-15
90-12 + 5 half reps
90-10 + 5 half reps

Seated Leg Curls:
10 plates-15
13 plates-12
11 plates-15

Calves:
Cybex Leg Press Calf Extensions:
4 x failure followed by half reps to failure on each set.

I normally would do a bit more sets for each bodypart but I hadn`t done this scenario in quite a while, and my legs felt like they were trashed,so I stopped.

Todays Diet:

Meal - 1:Pre-Workout:
1 scoop whey in water

Meal - 2 :Post-Workout:
1 scoop whey in water

Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
Diet soda

Meal -4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -6:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda


I`m eating so much chicken,I think I`m gonna` sprout feathers pretty soon!! ;D

[Tim Wescott]

6/14/11

Chest,Abs,Cardio:

Chest:
Bench Press:
135-12
165-5
185-5
200-5
175-8
135-15

1 + 1/2 Smith Inclines:
1+1/2 reps = 1 rep...........155 pounds,4 x failure (fu*king painfully gruelling.....try them,very good way to bring the pain)

Cable Crossovers:
4 plates-20
6 plates-12
5 plates-15
4 plates-20

Flyes-1 x failure with 45 pounders ( I got 17 reps)

Trained fast and intensely!!

NOTE:
I know my bench numbers look pathetic,but I`m still recovering from a pinched nerve I had in my neck,which traveled into my upper back,elbow, and tricep.

As a result,I had to stop benching for over a year or so......my left tricep lost a lot of size also

I tried benching 135 and got one crooked rep and couldn`t even do one flye with 45 pounds or put any kind of bar behind my neck.

Slowly recovering,getting stronger,and my left tricep is back to normal. ;)

Anyway,I always say,"If it feels heavy,it is heavy"........... but it is also very humbling. :-[

Abs:
Rope-Crunches:
3 x failure with 12 plates

Rest-Pause Crunches:
3 x failure
One these I do as many as it takes to feel the pain,then I situp and take a few deep breaths,do some more until it kills,then repeat one more time until unbearable.........that constitutes one set.

Cardio:
35 minutes walking on inclined treadmill
(Only one cardio session today.....gotta` let my legs recover.)

Todays Diet:

Meal - 1 : Pre-Workout:
1 scoop whey in water

Meal - 2 : Post-Workout:
1 scoop whey in water

Meal - 3 :
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
2 cups of tea

Meal - 4 :
5 oz. boiled chicken breast
salad
Diet soda

Meal -5:
5 oz. boiled chicken breast
4 rice cakes with natty PB and sugar-free jelly. (this tasted freakin` good) Grin
quart of water

Meal -6:
6 oz. boiled chicken breast
Diet-soda

[Tim Wescott]

6/15/11

Back,Traps,Lower-Back,Cardio:

Back:
Close Grip Underhand Pulldowns:
10 plates-15
13 plates-12
17 plates-8 **New Personal Record**
12 plates-12

Dumbell Rows:
75-12
100-10
100-8
75-12

Dumbell Pullovers:
65-15
80-12 **New Personal Record**
95-6
70-12

Cybex Seated Rowing Machine:
9 plates-12
11 plates-10
10 plates-12

Straight-Arm Pulldowns:
6 plates-20
8 plates-12
7 plates-15

Traps:
Dumbell Shrugs:
70-20
85-15
75-15

Lower-Back:
Hyperextensions:
3 x 20 with bodyweight

Cardio:
36 minutes walking on inclined treadmill

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3:
1 can tuna
20 oz. water

Meal 4:
8 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda)
12 oz. water

Meal 5:
5 oz. boiled chicken breast
water

Meal 6:
5 oz. boiled chicken breast
water

[Mac]

I would say welcome to RX Tim but I see you joined a while ago. It's good to have you posting in the old folks section and good luck in your prep for Masters.

[Tim Wescott]

6/16/11

Shoulders,Abs,Posterior Chain,Cardio:

Shoulders:

Pre-Exhaust Quad-Set:

{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates

The way I do these is,I`ll start with the lateral machine with 5 plates,do as many reps as possible, or 25 reps whichever comes first,then I immediately jump to the press machine with 5 plates,which is right next to the lateral machine so there is no rest at all.................after those I go right back on the lateral machine with 7 plates,and then back to the press machine with 7 plates.....both until I reach failure.

I rest approximately one minute,then do it all one more time............this is like 8 sets almost non-stop.........fu*king intensely painful!! :'(

Behind The Back Laterals:
20-12
30-12
25-12
(30 second rest periods between sets)

Behind The Back One-Arm Cable Laterals:
3 x 12-15 with plates

I do these by doing 15 reps with my right arm,then immediately going for 15 with my left arm,then back to right,then back to left.........no rest at all.....one arm rests while the other is working.

Bent-Over Laterals:
35-15
45-12
25-20

Face-Pulls:
3 x 15-20 with 4-5 plates

Cable Front Raise:
2 x 25-30 ( i just do these pre-contest only as I feel the front delt gets plenty of work while doing presses of any kind plus on chest work)

22 total sets in exactly 21 minutes....my delts were on swole and throbbed and ached all through cardio!!

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Posterior Chain:
Glute/Ham Machine:
50-15
100-12
150-6
50-20

Hyperextensions:
1 x 20 with bodyweight

Cardio:
23 minutes walking on inclined treadmill


Had to get to my ass work,plus I was fu*king spent!!

real good workout......fast,painful,and intemse just like i like it!

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3:
8 oz. sirloin steak
lg. plain baked potato
salad with vinegar
12 oz. water

Ate this with my wife at a cheap steakhouse on the way to do some grocery shopping after work.........the hostess asks "do you want sour cream and butter"......I replied,"no thanks,I just want abs !!

My wife looked at me like I was fu*king nutz.........as if she didn`t already know that I have papers proving that I am. ;)

That butter and sour cream sounded so good I could almost taste it anyway! LOL ;D

Meal 4:
7 eggwhites
2 whole eggs
2 rice cakes
12 oz. water

Meal 5:
5 oz. boiled chicken breast
lg. salad (fat-free,low-sugar dressing)
12 oz. Diet soda

[Tim Wescott]

I would say welcome to RX Tim but I see you joined a while ago. It's good to have you posting in the old folks section and good luck in your prep for Masters.
Thanks MacTech,I joined the board a long time ago,but got burnt out postiong on so many boards back then so not much input.

At the same time I lost a lot of incentive to train and eat right......as a result,I cut my training back to 3 days a week and ate whatever I wanted to.

After this,I was looking terrible and had a 36 inch waist,my doctor also prescribed a new anti-depressant at this time which added more bodyweight and 3 more inches to my waistline,which was now a wasteline!! LOL ;D

I figured I`d better get my ass in gear and get busy,as I hadn`t competed in around 3 years,so what better show to do than the Masters Nats again for a surefire way to stat motivated?

I lost 7.5 inches on my waist so far and feel great again.

Glad to be here with the other veterans that still think young. :)

[Tim Wescott]

6/17/11

Biceps/Triceps,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1 :
{Seated Alternate Dumbell Curl:
30-15
40-12
55-10
30-12
{Skullcrushers:
70-20
80-12
90-12
70-15

Super-Set # 2 :
{Cybex Preacher Curls:
50-15
60-12
70-10
50-15
(did 4-5 half reps at the end of every set)
{Pressdowns:
6 plates-20
8 plates-15
10 plates-12
7 plates-15
(Had to tie 70 pounds around my waist with a dipping belt when I got to 10 plates to hold my light ass down.........otherwise I would have been catapulted across the gym) LOL Grin

Triceps Dips Between Benches:
2 x 30 with bodyweight

(Felt like that was all I needed.........as usual very little rest between Super-Sets and none between exercises)

Forearms:
Wrist Curls:
50-30
60-15
70-15
80-12
(did rest pauses on each set setting the bar on a bench after failure............few deep breaths,then went again until I hit failure which didn`t take long at all) Smiley

Cardio:
Walked a quick mile on outdoor track..............neede d an easy cardio day...............gettin g very tired,mostly from insomnia.


On a side note,on the way home I picked up a perfectly good treadmill at a yard sale for a whopping 10 bucks.

Now when I get up at 3 AM because I can`t sleep.......I`ll hit the coffeee,and do fasted cardio,then hit the gym a few hours later,then more cardio.

No more having to drive an extra 100 miles a week for double cardio sessions..........especi ally with the price of gas the way it is. Sad

Pretty good week of trainbing and eating................ca rdio tomorrow AM on the new old treadmill.

Todays Diet:


Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
2 sm. baked potatoes (oven fries)
12 oz. water
more coffee

Meal 4 -
5oz. boiled chicken breast
salad
Diet soda

Meal 5 -
5oz. boiled chicken breast
salad
Diet soda

Binged out and ate 6 rice cakes with Natty PB..............no it was 7 rice cakes and they tasted like friggin` steak.


An old friend of mine back in Massachusettes would say........."You know you`re dieting hard when you are actually looking forward to eating a friggin` rice cake, or you force yourself to go to bed at 9PM so you`ll stop thinking about friggin` food !!

[Tim Wescott]

I hope I`m not boring anybody to death but I need a place to post my journal with like-minded people.

[Tim Wescott]

6/18/11

AM- Cardio:

7:30 AM-45 minutes of fasted cardio walking on inclined treadmill

Todays Diet:

Meal 1 - Post- AM Cardio:
1 scoop whey in water


Meal 2 -
Pro-Max protein bar
water
(was on the road)

Meal 3 -
8 eggwhites
1 whole egg
2 baked potatoes (oven fries)
water

Meal 4 -
6 oz. boiled chicken breast
salad
1 rice cake with natty PB
water

Meal 5 -
6 oz. boiled chicken breast
salad
1 rice cake with natty PB
water

Meal 6 -
4 oz. boiled chicken breast
water

[Tim Wescott]

6/19/11

AM- Cardio:

6:15 AM - 32 minutes of fasted cardio walking on inclined treadmill

Todays Diet:

Meal 1 - Post- AM Cardio:
1 scoop whey in water

Meal 2 -
9 eggwhites
1 whole egg
2 baked potatoes (oven fries)
2 cups of coffeee
water

Meal 3 -
4 oz. boiled chicken breast
salad
water

Meal 4 -
Pro-Max protein bar (on the road)
water

Meal 5 -
5oz. boiled chicken breast
salad
water

Meal 6 -
6 oz. boiled chicken breast
2 rice cakes with natty PB
water
coffee (good for my friggin` insomnia) :)

[Mac]

Glad to be here with the other veterans that still think young. :)

That would be us!

I was going to do the Masters show this year too but a shoulder injury kept me back from training hard. Maybe next year.

I am a lightweight too, at about 158 now and will try to shape up by the end of summer.

[Tim Wescott]

6/20/11

First day of training everything twice weekly with more volume.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
5 x 12-20.........add wt. each set while decreasing weight,then drop back down for 20 on last set

Squat Machine:
5 x 12-15 (did these non-lock style,feet straight ahead,close stance)

Leg Extensions:
5 x 8-15

Hamstrings:
Seated Leg Curls:
6 x 12-20 reps + half reps at the end of the heavier sets

Will do another exercise or two also next week.

Calves:
Leg Press Calf Raise:
6 x failure,followed by half reps to failure on all sets

Again,I`ll add more work for calves too but I was pressed for time and had to get my butt to work.


All in all,my legs feel like rubber and I was hobbling so ....................MISSION ACCOMPLISHED !! ;)

Todays Diet:

Meal 1 -Pre-Workout:
1 scoop whey in water


Meal 2 -Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
1 baked potato
water
(at work)

Meal 4 -
9 eggwhites
1 whole egg
(scrambled with peppers and onions)
water
coffee

Meal 5 -
6 o. boiled chicken breast
salad
3 rice cakes with natty PB
water

Meal 6 -
6 oz. boiled chicken breast

[Tim Wescott]

That would be us!

I was going to do the Masters show this year too but a shoulder injury kept me back from training hard. Maybe next year.

I am a lightweight too, at about 158 now and will try to shape up by the end of summer.
Damn that sucks bro......hope it heals up quickly and you have a complete recovery.

My lower back is a mess,so I can relate.

Stay focused,be careful,and you`ll be back to 100% in no time flat! :)

[Tim Wescott]

6/21/11

AM Cardio:
5 AM - 25 minutes walking on inclined treadmill

PM Cardio:
4:20 PM - 20 minutes walking on inclined treadmill


Chest & Back:

Super-Set #1:
{Smith Inclines:
135-15
155-12
165-10
175-8
160-10
{Lat Pulldowns:
10 plates-15
12 plates-12
13 plates-10
14 plates-8
12 plates-10

Super-Set #2:
{Flyes:4 x 12 with the 45 pounders (too light,add weight next time)
{Seated Cable Rows:4 x 12 with 9 plates (too light,add weight next time)

Super-Set #3:
{Cybex Seated Bench Machine:
7 plates12
8 plates-12
9 plates-10
{Cybex Seated Rowing Machine:
8 plates-15
9 plates-15
9 plates-12

Super-Set #4:
{Crossovers:
3 plates-20
4 plates-20
4 plates-15
{Dumbell Pullovers:
3 x 12 with a 70 pounder ( a bit too light also)

All in all,very fu*king painful and intense.........took me exactly an hour to do all this,hence the lighter poundages..........I was moving fast,and was totally focused on bringing the pain to the targeted areas.

Good one!! ;)

Todays Diet:

Meal 1- Post AM Cardio:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
more coffee (I live on coffee during contest prep for some reason)
1/2 cup oatmeal (no milk,Splenda,and a dash of sugar-free maple syrup)

Meal 4 -
1 can tuna
24 oz. water

Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice (fake butter spray)
lg. salad
12 oz. water

Meal 6 -
5 oz. boiled chicken breast
1 Tbsp. natty PB
water

[Tim Wescott]

6/22/11

Shoulders,Triceps/Biceps,Forearms,Cardio,Abs:

AM Cardio & Abs:
6 AM- 20 minutes walking on inclined treadmill


Followed by 3 Super-Sets of upside down situps with rope-crunches (12 plates)......max reps to failure.

Followed by one final set of rest-pause crunches,max reps.....to do these,do as many crunches as possible until you feel the burn,situp and take 8-10 deep breaths and go for more until it kills,keep repeating until your abs are toasted.

PM Cardio:
9 PM- 20 minutes walking on inclined treadmill

Shoulders:
Seated Bradford Presses:
70-20
100-15
120-10
95-20

Tri-Set:
{Single Dumbell Front Raise:
3 x 12 with a 35 pounder
{Lateral Raise:
3 x 12 with the 20 pounders
{Bent-Over Laterals:
3 x 12 with the 30`s

Absolutely no rest between exercises, and rested between Tri-Sets only as long as it took my partner to complete her sets,then right back to it and so on.

Super-Set:
{Behind The Back Laterals:
3 x 12 with the 20`s
{Rear Delt Raise Lying Face Down On Incline Bench:
3 x 12 with the 22.5`s

Face-Pulls:
1 Triple Drop-Set for a total of 50 reps.

Friggin` brutal!! :'(


Triceps/Biceps:

Giant-Set:
{Seated French Press:
50-20
70-15
80-10
60-15
{Cable Preacher Curls:
4 plates-12
5 plates-10
6 plates-10
3 plates-1+1/2 reps =1 rep ........... failure
{Pressdowns:
6 plates-20
8 plates-15
7 plates-15
6 plates-20
{Hammer Curls:
3 x 10 with the 35 pounders


Leaning Forward Cable Triceps Extensions:
7 plates-20
9 plates-12

Forearms:
Wrist Curls:
50-30
70-15
80-12
60-15
50-20

As always,trained with very little rest keeping the targeted muscles under attack as much as possible............great pump!!

I go you go is our rest pace,and we don`t stall just add more weight and go for it.


Todays Diet:

Meal 1 -Pre-AM Cardio:
1 scoop whey in water

Meal 2 -Post AM Cardio:
1 scoop whey in water

Meal 3 -
5 oz. boiled chicken breast
1 plain baked potato
water

Meal 4 -
9 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda)
coffee
water

Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice
salad
water

Meal 6 -
5 oz. boiled chicken breast
water

[Tim Wescott]

6/23/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15

Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15

Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch


First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 sets to failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to failure & half reps to failure each set


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal

Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)

Meal 5 -
5 oz. boiled chicken breast
2 small plain baked potatoes
lg. salads
coffee
water

Meal 6 -
5 oz. boiled chicken breast
lg. salads
water


Here`s the type of leg press I use for the unilateral presses:

There is a slide bolt you slide to the side which seperates the platform into two seperate platforms...............great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.

http://www.getbig.com/boards/index.php?action=dlattach;topic=380726.0;attach=41 8456;image

[Tim Wescott]

6/24/11

Chest & Back:

Chest:

Tri-Set:
{Smith Incline 1+1/2`s:
3 x 10 (1+1/2 reps counts as one rep,try these,really tough)
{Crossovers:
3 x 12-15
{Cybex Seated Bench Press Machine:
3 x 10-12

Pump Set:
Flyes:
1 to failure with 50 pounds (I got 16 reps)

I was pretty tired today and my legs are shot/sore, so I figured I`d do some Tri-Sets as you don`t really need to go real heavy if there is no rest between exercises.

GEEZUS,talk about painful skin tight pumps and burning!! :'(

Back:

Tri-Sets:
{Pulldowns:
3 x 15,12,10
{Dumbell Pullover:
3 x 12
{Cybex Seated Row Machine:
3 x 15,12,10

Pump Set:
Stiff-Arm Pulldowns:
8 plates-15,drop to 6 plates for 10 more

Great workout,especially for being kinda` beat up!

Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
2 med. baked potatoes (oven fries)

Meal 4 -
6 oz. boiled chicken breast
salad
tea
water

Meal 5 -
6 oz. baked turkey breast
2 baked potatoes
2 cups peas
12 oz. Crystal-Lite

Meal 6 -
6 oz. boiled chicken breast
2 baked potatoes (oven fries)
20 oz. water

Probably the highest carb day since I began the diet................I really needed some carbs badly.


Now back to the friggin` salad!! :'( ;D

[Tim Wescott]

6/25/11

Deltoids,Biceps/Triceps,Forearms,Abs:

Deltoids:

Tri-Set:
{Cybex Seated Lateral Machine:
2 x failure with 5 plates
{Cybex Seated Press Machine:
2 x failure with 5 plates
{One-Arm Cable Laterals Behind Back:
2 x 15 with 2 plates

Bent-Over Laterals:
3 x 15 with the 30 pounders

Face-Pulls:
3 x 15 with 5 plates

Biceps/Triceps:

Super-Set # 1:
{Down The Rack DB Curls:
2 sets of 40-4,35-4,30-4,27.5-4,25-4,22.5-4,20-4,17.5-4,15-4 (BRUTAL) :'(
{Triceps Dips Between Benches:
2 x 30 (bodyweight)

Super-Set # 2:
{Cybex Preacher Curls:
2 x 12 with 5 plates
{Cybex Triceps Ext. Machine:
2 x 20 with 5 plates

Super-Set # 3:
{High Cable Crossover Curls:
1 x 15 with 4 plates
{Pressdowns:
1 x 30 with 5 plates

Forearms:
Wrist Curls:
40-30 rest pause a few seconds and did 10 more
60-15 rest pause a few seconds and did 8 more
60-12 rest pause a few seconds and did 6 more

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rest Pause Crunches:
2 x failure
{Lying Leg Raise:
2 x failure

Super-Set:
{Rope-Crunches:
12 plates-failure
11 plates-failure
{Hanging Knee-Ups:
2 x failure

Did these 35 sets in 44 minutes exactly......who needs cardio ???

I was sweating and breathing like a runaway train.

Haven`t done cardio in 3 days now...............I don`t do it on leg days,legs were too sore yesterday,today I figured I`d let my legs rest one more day.

Gotta` get used to training every bodypart twice weekly........pretty tough so far,but I like it and I think it`ll harden up my physique.........hopefully.

Todays Diet:

Meal 1 -Pre-Workout:
1 scoop whey in water

Meal 2 -Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 oz. boiled chicken breast
water
coffee

Meal 4 -
5 oz.ground chicken breast patty
lg. salad
Crystal-Lite

Meal 5 -
6 oz. boiled chicken breast
salad
Crystal-Lite

Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite

I ate two bowls of air-popped pocorn with more Crystal-Lite while watching TV.

Similar to eating rice cakes but I use fake butter spray on it

[Tim Wescott]

6/26/11

My bodyweight keeps fluctuating 3-4 pounds over the class limit,which is OK,but I`d like to get there and let it stabilize a while and train at that weight.

Cardio:
30 minutes walking on inclined treadmill

Meal 1 -
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 -
9 eggwhites
1 whole egg
1/4 cup oatmeal (no milk,Splenda)
2 rice cakes with sugar-free jelly
coffee
water

Meal 3 -
ground chicken breast patty
salad
2 rice cakes with natty PB
Crystal-Lite

Meal 4 -
1 can tuna water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Only ate 5 meals today as I was pretty inactive as compared to during the week.

[Tim Wescott]

6/27/11

AM Cardio,Quads/Hams,Calves:

AM Cardio:
20 minutes walking on inclined treadmill

Quads/Hams:

Super-Set # 1 :
{Leg Extensions:
70-12
90-12
110-12
90-12
{Lying Leg Curls:
50-12
70-12
90-12
90-12

Super-Set # 2 :
{Lying Leg Sled:
6 plates-12
8 plates-12
10 plates-12
10 plates-12
{Seated Leg Curls:
10 plates-12
12 plates-12
14 plates-12
12 plates-12

Super-Set # 3 :
{Dumbell Lunges: (I do these one leg at a time with my lead foot on a platform)
20-bodyweight
20 pounders-15
30 pounders-12
{Stiff-Legged Deadlifts: (Did these while standing on a platform for a better stretch)
100-12
120-12
140-12

Calves:

Super-Set:
{Cybex Leg Press Calf Extensions:
4 x failure,+ half reps to failure
{Cybex Rotary Calf Machine:
4 x failure,+ half reps to failure

Did this in just about one hours time training with a client of mine.

Todays Diet:

Meal 1 -Pre-Workout:
1 scoop whey in water

Meal 2 -Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
4 oz. lean roast beef
Diet-Coke

Meal 4 -
8 eggwhites
1 whole egg
1/4 cup oats
water

PM Cardio,Abs:
23 minutes walking on inclined treadmill

PM-Abs:

Super-Set:
{Crunches With Rest Pause:
3 x failure
{Rope-Crunches:
3 x failure with 12 plates

Meal 5 -
1 can tuna
2 rice cakes with natty PB
2 rice cakes with sugar-free jelly
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[Tim Wescott]

6/28/11

Chest & Back: 7:30 AM

Super-Set # 1:
{Dips:
5 x 12-15 (bodyweight)
{Chinups:
5 x failure (bodyweight)

Less than a minutes rest between Super-Sets and no rest between exercises.

These were great..........pumped up in a big way.

First time I`ve done chins in ages too..........keeping them in from now on!!

Super-Set # 2:
{Crossovers:
4 x 20,12,15,20 reps
{Seated Cable Rows:
4 x 12 (constant weight)

Super-Set # 3:
{1 + 1/2 Smith Inclines:
3 x 8-12
(1 + 1/2 reps counts as one rep)
{Pulldowns:
3 x 15,12,12

Super-Set # 4:
{Cybex Seated Bench Machine:
2 x 12
{Cybex Seated Rowing Machine:
2 x 15

Super-Set # 5:
{Flyes:
1 x failure-45 pounders
{DB Pullovers:
1 x failure with a 65 pounder

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oats
water
coffee

PM- Cardio & Abs: 5:30 PM

Cardio:
37 minutes walking on inclined treadmill

Abs:
Upside Down Situps:
3 x 20-25

Rope-Crunches:
2 x failure with 12 plates

Hanging Leg Raise:
2 x failure

Meal 5 -
8 oz. baked chicken breast
salad
2 rice cakes with natty PB
Crystal-Lite

Meal 6 -
5 oz. baked chicken breast
salad
2 rice cakes with natty PB
water

[Tim Wescott]

6/29/11

Deltoids,Biceps/Triceps,Forearms,Cardio:

Deltoids:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
3 x failure with 50,70,and 90 pounds
{Cybex Seated Press Machine:
3 x failure-5 plates

Tri-Set:
{Single DB Front Raise:
35-12
40-12
35-12
{Behind The Back Laterals:
25-12
30-12
22.5-12
{Bent-Over Laterals:
30-12
40-12
30-12

Face-Pulls:
Triple-Drop Set:
8 plates-failure,drop to 6 plates-failure,drop to 4 plates-failure

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
3 x 12 with 5 plates
{Triceps Pressdowns:
6 plates-20
8 plates-15
7 plates-20

Super-Set # 2:
{Hammer Curls:
3 x 12 with the 35 pounders
{Lying DB Extensions::
25-20
30-15
35-12

Super-Set # 3 :
{Barbell Curls:
2 x 12-70 pounds
{Seated French Press:
2 x 20 with 60 pound E-Z Curl Bar

Super-Set # 4:
{High Cable Crossover Curls:
1 x 15 with 4 plates
{Wide Grip Pressdowns:
1 x 30 with 5 plates

Forearms:

Super-Set:
{Reverse Wrist Curls:
3 x failure- 25 pounds
{Wrist Curls:
3 x failure - 60 pounds

Cardio:
20 minutes walking on inclined treadmill

Todays Diet:

Meal 1 -Pre-Workout:
1 scoop whey in water

Meal 2 -Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
6 oz. baked chicken breast
salad
water
coffee

Meal 4 -
8 eggwhites
1 whole egg
1/4 cup oatmeal
3 rice cakes with natty PB

Meal 5 -
6 oz. baked chicken breast
salad
2 rice cakes with natty PB
water

Meal 6 -
5 oz. ground chicken breast patty
salad
water


Tired as all hell today,but looked harder.

Gonna` try to get more sleep tonight if possible and get up and do it all over again.

Training every bodypart twice weekly is tough,but I think it`s helping.

Poundages have dropped a bit due to my weight loss,lack of sleep,and low carbs,but I`m resting less between sets so the weights still feel pretty heavy.

24 days out and counting!!

[Tim Wescott]

6/30/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-15 reps
5 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
90-15
110-10
80-15

Super-Set # 2 :
{Barbell Front Squat:
135-12
160-10
160-10 (Did these non-lock in a pistonlike fashion)
{Reverse Hyperextension Machine:
50-12
60-12
70-12

Super-Set # 3 :
{Leg Extensions:
90-12
110-12
130-8 - (+ 4 more rest pause reps)
**NewPR
{Seated Leg Curls:
12 plates-15
14 plates-10
16 plates-8 (+ 4 more rest pause reps) **NewPR

Super-Set # 4 :
{Dumbell Lunges:
2 x 20 with bodyweight........going really deep
(I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can)
{Adductor Machine:
90-20
130-10

Calves:
Standing Calf Raise:
6 x failure,followed by 1/2 reps to failure

Cybex Rotary Calf Machine:
4 x failure,followed by 1/2 reps to failure


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
1/4 cup oatmeal
water

Meal 4 -
4 oz. ground chicken breast patty
salad
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
water


Meal 6 -
4 oz. ground chicken breast patty
salad
Crystal-Lite


My legs are still shaky as I type this,about 10-12 hours later!

Good one!

[Tim Wescott]

7/1/11

Chest,Back,Traps,Abs,Cardio:

Chest & Back:

Super-Set # 1:
{Dips:
5 x 15 (bodyweight)
{Chins:
5 x 8-15 (bodyweight)

Super-Set # 2:
{Cable Crossovers:
4 plates-20
6 plates-15
5 plates-15
4 plates-20
{Seated Cable Rows:
4 x 12 with 160 pounds

Super-Set # 3:
{Flyes:
45-15
55-12
45-20
{Front Pulldowns:
130-15
160-12
180-10

Super-Set # 4:
{Pec-Deck:
1 x 15 with 5 plates
{Dumbell Pullovers:
1 x 15 with a 75 pounder

Traps:
Dumbell shrugs:
75-20
90-15
75-20

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Hanging Leg Raise:
2 x failure

Hyperextensions:
1 x 25 (bodyweight really slow and controlled reps with a squeeze at the top)

Cardio:
33 minutes walking on inclined treadmill

Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
4 oz.chicken breast
water
coffee

Meal 4 -
8 eggwhites
1 whole egg
1/2 cup oatmeal
Crystal-Lite

Meal 5 -
4 oz. ground chicken breast patty
salad
2 rice cakes with natty PB
Crystal-Lite

Meal 6 -
8 eggwhites
1 whole egg
4 rice cakes with natty PB
Crystal-Lite


Looked pretty good today....lots more vascularity and roundness.

[Tim Wescott]

7/2/11
Took a trip to Massena N.Y. about 60 miles away and trained at World Class Gym,an old mom & pop hardcore gym.........the only one anywhere near where I live...............great old school atmosphere.

Shoulders,Biceps/Triceps,Forearms,Cardio:

Shoulders:
Nautilus Double Shoulder Machine:
3 x 10-12 each exercise (these burnt like crazy)

Here`s a pic of the oldie but goodie:

http://www.fitterfasterstronger.com.au/Portals/12/DoubleShoulder.jpg

Behind The Back Laterals:
20-20
30-12
25-15

One-Arm Cable Laterals Behind Back:
3 x 12 alternating each arm with no rest.......used 1+1/2 plates

Reverse Pec-Deck Flyes:
50-20
60-15
70-12
80-10
60-15
40-25
Haven`t used one of these machines since I moved up here almost 9 years ago.......felt great!

Single Dumbell Front Raise:
35-15
45-12
45-12

Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
30-12
40-12
50-10
35-10
{Skullcrushers:
60-20
70-20
90-12
80-12

Super-Set #2:
{Bodymasters Cable Preacher Machine:
3 x 12 with 60 pounds
{Pressdowns:
5 plates-20
6 plates-15
7 plates-12
5 plates-25

Super-Set #3:
{Standing Cable Curls:
6 plates-15
8 plates-10
7 plates-10
{Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
10 plates-12

Forearms:

Super-Set:
{Reverse Cable Curls:
3 x 12 with 60 pounds
{Wrist Curls:
3 x 20 with 65 pounds

Cardio:
31 minutes walking on inclined treadmill

Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
4 oz.lean roast beef
3 sm. baked potatoes
water
coffee

Meal 4 -
4 oz. ground turkey breast patty
2 small baked potatoes
Crystal-Lite

Meal 5-
9 eggwhites
1 whole egg
3 rice cakes with natty PB

Meal 6-
8 eggwhites
1 whole egg
3 rice cakes with natty PB

[Tim Wescott]

7/3/11

[BC123Jm]

i'm starving just reading how little you eat.
you got any pics?

[GirlyMuscle]

Why boiled chicken breast? Ewwww.

[Tim Wescott]

i'm starving just reading how little you eat.
you got any pics?
I`m gonna` try to get some taken this week.

[Tim Wescott]

Why boiled chicken breast? Ewwww.
Less fat if you boil them.

If you boil them too much,they get a rubbery texture.......if you just put them on simmer for a longer time period,they are pretty good actually.

Boiled chicken breasts are an old school method,and I`m older than dirt,so I still use it. ;D

[mkris7]

Love that Delt Machine!!!! We have one like it at GOLDS SAN JOSE. And yes I second the method of using Chicken Breast. Great Journal, Keep it coming!

[Tim Wescott]

Love that Delt Machine!!!! We have one like it at GOLDS SAN JOSE. And yes I second the method of using Chicken Breast. Great Journal, Keep it coming!
Thanks,glad you like it!!

I like that delt machine much better than I like boiled chicken breasts,but they both get the job done !! LOL ;D

[Tim Wescott]

7/3/11

Cardio:
30 minutes on eliptical/stepper machine

Todays Diet:

Meal 1 -
6 oz. grilled turkey breast patty
1+1/2 cups brown rice
1 cup green beans
Crystal-Lite

Meal 2 -
1 scoop whey in water (drank this after cardio)

Meal 3 -
8 eggwhites
1 whole egg
1/2 cup oatmeal
Crystal-Lite

Meal 4 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 5 -
1 can tuna
1 cup green beans
2 rice cakes with natty PB
water

[KyMuscle]

Glad to see yet another experienced Master bodybuilder posting here.

Good luck with your prep.... I'm planning to do Masters Nationals 50+ Welterweight next year.

[Tim Wescott]

Thanks KyMuscle,I guess I could be called experienced or just plain old,but I have done over 50 shows so far!!


Stay focused and keep your mind trained on the 2012 Masters Nats and kick some ass!!

[Hammerfit]

Thanks KyMuscle,I guess I could be called experienced or just plain old,but I have done over 50 shows so far!!


Stay focused and keep your mind trained on the 2012 Masters Nats and kick some ass!!

Glad to see ya here. I used to boil my chicken too, but that chit is too nasty! Now I trim any fat that my butcher may have missed and bake them.

50 shows! Wow.

[Tim Wescott]

Thanks Mike!!

I know boiled chicken sux but it works good for me.

Besides,the more I suffer,the more I like it and no one to blame if I screw up.

I can`t beleive I`ve done that many contests myself at times...........time flies when you`re having fun!! :)

[Tim Wescott]

Unfotunately,the gym is closed today so just gonna` do cardio and continue the diet.

Also mowed my lawn with my push mower so I know I burnt off some cals there.........I got a big ass lawn! :)

Also gonna` start practicing my posing routine...............haven`t even thought much about it really.......been very busy!!

Well,I have thought about it,but that`s all I did!!

Time to get busy......I hate posing! #aseeingstars5gt#


AM Cardio:
30 minutes walking on inclined treadmill on empty stomach

Meal 1 -
9 eggwhites
1 whole egg
1/2 cup Cream Of Wheat
coffee
water

Meal 2 -
1 scoop whey in water

Meal 3 -
Ground chicken breast patty
salad
water

Meal 4 -
6 oz. BBQ`d chicken tenders
salad
Crystal-Lite

Meal 5 -
1 scoop whey in water
2 rice cakes with natty PB

[Tim Wescott]

7/5/11

Chest/Back,Traps,Cardio:

Chest/Back:

Super-Set # 1 :
{Smith Inclines:
135-12
155-12
175-10
195-8
160-12
{Chins:
10
10
10
8
8

Super-Set # 2 :
{Flyes:
45-12
60-10
45-12
{Cybex Seated Rowing Machine:
8 plates-12
10 plates-12
8 plates-15

Super-Set # 3 :
{Cable Crossovers:
3 x 15 with 4 plates
{Seated Cable Rows:
9 plates-12
11 plates-12
10 plates-12

Dumbell Pullovers:
70-12
80-10
80-10

Dips:
3 x 15 with bodyweight (pretty much spent by this time)

Traps:
Dumbell shrugs:
75-15
95-12
70-20

Cardio:
23 minutes on eliptical/stepper machine

Another good one......fast paced,very little rest,intense!!


Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 -
1 scoop whey in water
1/4 cup oats

Meal 3 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 4 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
1 can tuna
water
3 rice cakes with natty PB

[Tim Wescott]

Now it`s back out in the hot ass sun to make believe I`m at Venice Beach once again! :)

[Tim Wescott]

7/6/11

Early AM:

Abs + Step-Ups:

Step-Ups on High Platform:
3 x 15 (each leg done seperately)

Abs:

Tri-Set:
{Upside Down Situps:
3 x 25
{Crunches:
3 x 60,50,50
{Lying Leg Raise:
3 x 30

Super-Set:
{Rope-Crunches:
2 x 50 (12 plates)
{Hanging Leg Raise:
2 x failure,then did knee-ups to extend the sets

Late AM:

Shoulders,Biceps/Triceps:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
70-15
90-12
{Cybex Seated Press Machine:
3 plates-20
5 plates-12
7 plates-10

Behind The Back Laterals:
15-20
30-12
35-10 ** New PR **
22.5-15

Single Dumbell Front Raise:
45-15
35-15
30-20

Incline Rear Delt Raise:
3 x 15 with the 25 pounders

Face-Pulls:
3 x 20 with 6 plates

Biceps/Triceps:

Super-Set # 1:
{Standing Cable Curls:
3 x 12 with 6 plates
{Bent-Forward Cable Extensions:
20,15,15, (with 8 plates)

Super-Set # 2:
{Cybex Preacher Machine:
3 x 12 with 5 plates
{Pressdowns:
3 x 30,25,20 with 6 plates

We did these fast.....non-stop......had to get to work.

Huge pump in both the delts and arms............wicked vascularity.

[Baldiewonkanobi]

That torso......:hypno: WOW :hypno:


Baldie

[Tim Wescott]

Yeah,but the legs suck!! LOL :(

[Tim Wescott]

7/6/11 (Cont.)

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 -
1 scoop whey in water
1/4 cup oats

Meal 3 -
1 can tuna
water

Meal 4 -
5 oz. baked chicken breast
salad with vinegar & olive oil
Crystal-Lite

Meal 5 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 6 -
1 can tuna
water

[Tim Wescott]

7/7/11

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
70-20
90-20
70-20

Step-Ups:
3 x 15 (each leg done seperately)

Lunges:
3 x 15 (each leg done seperately)

Adductor Machine:
90-30
130-12

Hamstrings:
Seated Leg Curls:
11 plates-20
14 plates-15
12 plates-20

Stiff-Legged Deadlifts:
100-20
135-12
115-15

Lying Leg Curls:
1 X 110-5,drop to 90,for 5 more,drop to 70 for 5 more,drop to 50 for 8 more

One-Legged Lying Leg Curls:
3 plates-2 X 15

Calves:
Cybex Rotary Calf Machine:
5 x failure,followed by half reps to failure on all sets

I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.

I`m certainly not going to add much mass at this point,so I see no point in it.

This looks kinda`1 wimpy compared to my usual leg day but it was harder than I thought it would be especially as we moved with very little rest between sets..........pretty intense!!.

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
coffee

Meal 4 -
Chicken chilli
2 rice cakes with natty PB
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
1 can tuna
water
2 rice cakes with natty PB

[KevinCouch]

Awesome Job Tim! Two more weeks. Stay focused brother.
Kevin

[Tim Wescott]

Thanks Kevin..........will do! :)

[swingslammer]

Hey Tim, blast from the past!!! It is Cal here, what class are you going to be in? I have my eye on the 2012 Masters National after I get back from Afghanistan, it is giving me something to focus on. Good luck, Cal

[Tim Wescott]

Hey Cal,how`s it going buddy?

I`ll be doing the Over-50 Lightweight Class.

Great to know some of the old MM guard is still alive and well.

Thanks for the well wishes bro,I`ll need all the luck I can get.

Take care and keep pumping and maybe we`ll hook up in Pittsburgh next year.

[JoeB8962]

Hey Tim, your upper body is sliced and diced bro and I betcha those legs will be ready to rock n roll in 2 weeks also. I'm the same way my legs are always the last thing to come in. Really going to be watching you close as I'm planning to give Masters Nationals a run in 2012, looking at doing the 50+ Welters. Best of luck to you Bro!

[Hammerfit]

7/7/11

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
70-20
90-20
70-20

Step-Ups:
3 x 15 (each leg done seperately)

Lunges:
3 x 15 (each leg done seperately)

Adductor Machine:
90-30
130-12

Hamstrings:
Seated Leg Curls:
11 plates-20
14 plates-15
12 plates-20

Stiff-Legged Deadlifts:
100-20
135-12
115-15

Lying Leg Curls:
1 X 110-5,drop to 90,for 5 more,drop to 70 for 5 more,drop to 50 for 8 more

One-Legged Lying Leg Curls:
3 plates-2 X 15

Calves:
Cybex Rotary Calf Machine:
5 x failure,followed by half reps to failure on all sets

I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.

I`m certainly not going to add much mass at this point,so I see no point in it.

This looks kinda`1 wimpy compared to my usual leg day but it was harder than I thought it would be especially as we moved with very little rest between sets..........pretty intense!!.

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
coffee

Meal 4 -
Chicken chilli
2 rice cakes with natty PB
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
1 can tuna
water
2 rice cakes with natty PB

I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.

Makes sense. You may want to try splits squats too. I hadnt done them in a long time and was looking for a more "detail" exercise and brought them out of the closet yesterday and my teardrops are sore as hell today. Start w DBs and as you start to fail drop them and keep going to failure.

[mrky03]

Tim is HARDCORE!!! Nobody diets or trains harder!

[Tim Wescott]

I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.

Makes sense. You may want to try splits squats too. I hadnt done them in a long time and was looking for a more "detail" exercise and brought them out of the closet yesterday and my teardrops are sore as hell today. Start w DBs and as you start to fail drop them and keep going to failure.
Thanks for the tip Mike..I`ll try them Monday morning.

[Tim Wescott]

Tim is HARDCORE!!! Nobody diets or trains harder!
Thanks Joel,but I don`t know if I could keep up with you or Keith, and some of these animals here...........it would be great trying though!! :yep:

[Tim Wescott]

7/8/11
Went across town to train on the campus of SUNY Canton (N.Y.)..............brand new facility with nice equipment.

These Hoist ROC-IT Machines were pretty good once I got into the groove.

I`m really getting tighter,way more vascular with good seperation and striations...............kind of shocked myself today at how good I am starting to look.


Chest/Back,Abs:

Chest/Back:

Super-Set # 1:
{Smith Machine Inclines:
135-12
160-12
185-8
205-6
170-10
{Chins:
10
10
10
10
10

Super-Set # 2:
{Crossovers:
40-20
60-15
70-12
50-15
{Seated Cable Rows:
100-15
130-12
160-12
180-10

Super-Set # 3:
{Flyes:
45-12
60-10
50-12
{Hoist ROC-IT Seated Mid-Row Machine:
8 plates-15
10 plates-12
12 plates-10

Super-Set # 4:
{Dips:
2 x 15
{Dumbell Pullovers:
70-12
60-15

Super-Set # 5:
{Hoist ROC-IT Pec-Flye Machine:
1 x failure 6 plates
{Hoist ROC-IT Lat Pulldowns:
1 x failure 10 plates


Abs:
Hoist ROC-IT Weighted Crunch Machine:
4 x failure 8 plates

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
coffee

Meal 4 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite

[newaza007]

Looking forward to following along! Good luck!

[Tim Wescott]

Looking forward to following along! Good luck!
Thanks newaza...........much appreciated!! :yep:

[Tim Wescott]

Hey Tim, your upper body is sliced and diced bro and I betcha those legs will be ready to rock n roll in 2 weeks also. I'm the same way my legs are always the last thing to come in. Really going to be watching you close as I'm planning to give Masters Nationals a run in 2012, looking at doing the 50+ Welters. Best of luck to you Bro!
Thanks much Joe........my legs are not a great bodypart no matter what I do to them,but I`ll never give up until I hit upon the right formula to make them respond better.

I hope to see you in 2012 bro........stay focused!!

[Tim Wescott]

7/9/11

Shoulders,Biceps/Triceps,Cardio:

Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12

Behind The Back Laterals:
20-20
30-12
25-15

Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!

Here`s a demonstration of the movement:

YouTube - ‪YourPerfectTrainer.com - Gironda Swing‬‏


Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12

Face-Pulls;
6 plates-15
5 plates-20
5 plates-20

Single Dumbell Front Raise:
40-12
50-12
30-20

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15

Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates

Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)

Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more

Did all this in 45 minutes flat..........real intense!!

Todays Diet:

Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats

Meal 3 -
5 oz. boiled chicken breast
salad
water

Meal 4 -
8 eggwhites
1 whole egg
coffee
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water


Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.

Gonna` back off on the cals again.........back to the boiled chicken breasts again!!

[Hammerfit]

7/9/11

Shoulders,Biceps/Triceps,Cardio:

Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12

Behind The Back Laterals:
20-20
30-12
25-15

Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!

Here`s a demonstration of the movement:

YouTube - ‪YourPerfectTrainer.com - Gironda Swing‬‏ (http://www.youtube.com/watch?v=SVlgMgMx4yc)


Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12

Face-Pulls;
6 plates-15
5 plates-20
5 plates-20

Single Dumbell Front Raise:
40-12
50-12
30-20

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15

Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates

Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)

Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more

Did all this in 45 minutes flat..........real intense!!

Todays Diet:

Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats

Meal 3 -
5 oz. boiled chicken breast
salad
water

Meal 4 -
8 eggwhites
1 whole egg
coffee
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water


Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.

Gonna` back off on the cals again.........back to the boiled chicken breasts again!!

That's some strong Front DB laterals! What are face pulls?

[KevinCouch]

7/9/11

Shoulders,Biceps/Triceps,Cardio:

Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12

Behind The Back Laterals:
20-20
30-12
25-15

Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!

Here`s a demonstration of the movement:

YouTube - ‪YourPerfectTrainer.com - Gironda Swing‬‏ (http://www.youtube.com/watch?v=SVlgMgMx4yc)


Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12

Face-Pulls;
6 plates-15
5 plates-20
5 plates-20

Single Dumbell Front Raise:
40-12
50-12
30-20

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15

Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates

Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)

Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more

Did all this in 45 minutes flat..........real intense!!

Todays Diet:

Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats

Meal 3 -
5 oz. boiled chicken breast
salad
water

Meal 4 -
8 eggwhites
1 whole egg
coffee
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water


Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.

Gonna` back off on the cals again.........back to the boiled chicken breasts again!!

According to the pic above, you look incredible Tim!!! Your plan of adding cals back in once your reach weight is very much like mine. I'm hoping to come watch this year. Trying to plan on visiting my wife's relatives south of Pitt and coming to at least the prejudging on Saturday morning.....

[newaza007]

7/9/11

Shoulders,Biceps/Triceps,Cardio:

Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12

Behind The Back Laterals:
20-20
30-12
25-15

Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!

Here`s a demonstration of the movement:

YouTube - ‪YourPerfectTrainer.com - Gironda Swing‬‏ (http://www.youtube.com/watch?v=SVlgMgMx4yc)


Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12

Face-Pulls;
6 plates-15
5 plates-20
5 plates-20

Single Dumbell Front Raise:
40-12
50-12
30-20

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15

Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates

Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)

Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more

Did all this in 45 minutes flat..........real intense!!

Todays Diet:

Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats

Meal 3 -
5 oz. boiled chicken breast
salad
water

Meal 4 -
8 eggwhites
1 whole egg
coffee
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water


Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.

Gonna` back off on the cals again.........back to the boiled chicken breasts again!!

Wow...your workouts must be pretty intense. That's a lot of sets in a short period of time. Great job! Best of luck to you!

[Tim Wescott]

That's some strong Front DB laterals! What are face pulls?
Thanks Mike,but those front raises are one dumbell held with both hands not two with single hands.

I`m weaker than shit right now!! :byeb:

Face Pulls for rear delts:http://http://dynamosportoh.com/images/image032.jpg

[Tim Wescott]

According to the pic above, you look incredible Tim!!! Your plan of adding cals back in once your reach weight is very much like mine. I'm hoping to come watch this year. Trying to plan on visiting my wife's relatives south of Pitt and coming to at least the prejudging on Saturday morning.....
It would be great to meet you if you make it there Kevin!!

That is an old pic of me at 46 years of age (placed 5th. in my class in Pittsburgh I beleive............2001 Masters Nats).......I`m now 56 and I beleive I look a lot better than I do there.

I`m gonna` try to get some pics up this week if my training partner doesn`t forget to bring her camera again. :mad:

I`m not too swift when it comes to pics and computers. :dunno:

[Tim Wescott]

Hey Mike I posted a pic of a guy demonstrating face-pulls but it never loaded or something.

Here`s a link to it:
http://www.google.com/search?q=face+pulls&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&hl=en&tab=wi&biw=1143&bih=714

[Tim Wescott]

7/10/11

Cardio & Abs:

Cardio:
Walked 40 minutes on outdoor track at the college

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Todays Diet:

Meal 1 -
1 scoop whey in water

Meal 2 - Post-Cardio:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
1/2 cup oats
water
coffee

Meal 4 -
6 oz. baked haddock
salad
3 rice cakes with sugar-free jelly
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

9 days out for me (trainingwise) as I`m leaving for Pittsburgh a bit early on the 20th.

CRUNCH TIME BABY !!!!!!!!!!!!!!!!!!!!

[mkris7]

Your almost there! Best wishes.

[mkris7]

7/10/11

Cardio & Abs:

Cardio:
Walked 40 minutes on outdoor track at the college

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Todays Diet:

Meal 1 -
1 scoop whey in water

Meal 2 - Post-Cardio:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
1/2 cup oats
water
coffee

Meal 4 -
6 oz. baked haddock
salad
3 rice cakes with sugar-free jelly
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

9 days out for me (trainingwise) as I`m leaving for Pittsburgh a bit early on the 20th.

CRUNCH TIME BABY !!!!!!!!!!!!!!!!!!!!

Wheres your carbs? Just joking....Wicked diet, and great workouts! Thank for sharing them with us. I wish you the best in Pittburg! Can't wait to see photos:yep:

[Tim Wescott]

Wow...your workouts must be pretty intense. That's a lot of sets in a short period of time. Great job! Best of luck to you!
Thanks.....I beleive in doing the most possible amount of work in the shortest time period.

Makes things insanely painful and very intense.

[Tim Wescott]

Your almost there! Best wishes.
Thank you,much appreciated! :)

[Tim Wescott]

7/11/11

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
5 plates-25
7 plates-20
9 plates-15
9 plates-12

Step-Ups On High Platform:
3 x 15 (I do one leg at a time )

Lunges Lead Foot on Wedge Type Platform:
3 x 20

Adductor Machine:
9025
110-20
130-15

Hamstrings:
Stiff-Legged Deadlifts Standing On Platform:
45-20 (warmup)
105-20
135-15
170-8
Seated Leg Curls:
10 plates-25
13 plates-15

Unilateral Seated Leg Curls:
5 plates-15,then 5 more on each leg
4 plates-15,then 5 more on each leg

Unilateral Lying Leg Curls:
5 plates-failure + 3 partner assisted forced reps

Calves:
Smith Machine Calf Raise:
5 x failure,followed bu half reps to failure

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
6 oz. boiled chicken breast
salad
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
1/4 cup oats
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[HeavyDutyGuy]

Very tight. Almost there!

[Tim Wescott]

Thanks James.......I can`t wait to eat some real food,but I still am a bit heavy!! :(

[Tim Wescott]

7/12/11

Still trying to lose a few pounds to make weight. I know I can do this when I drop water but I`m going to the early weigh-in and don`t really want to drop my water that early out.

Not very many carbs = I`m ready to kill someone!! :)

Chest/Back,Cardio,Abs:

Chest/Back:

Super-Set # 1:
{Smith Inclines:
135-12
155-12
175-10
195-8
155-12
{V-Bar Chins: (bodyweight)
12
12
10
8
8

Super-Set # 1:
{Dips: (bodyweight)
15
15
15
{Lying Barbell Rows:
120-12
120-12
120-12

Super-Set # 1:
{Crossovers:
4 plates-20
4 plates-20
4 plates-20
{Pulldowns Behind Neck:
9 plates-12
10 plates-12
8 plates-15

Flyes:
45-12
55-12
40-15

Dumbell Pullovers:
70-12
80-12
80-12

Cable High Pulls:
1 x 20 with 8 plates (very slow and controlled)

Cardio:
30 minutes walking on inclined treadmill

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Crunches:
2 x failure

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
coffee
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[KevinCouch]

7/12/11

Still trying to lose a few pounds to make weight. I know I can do this when I drop water but I`m going to the early weigh-in and don`t really want to drop my water that early out.

Not very many carbs = I`m ready to kill someone!! :)

Chest/Back,Cardio,Abs:

Chest/Back:

Super-Set # 1:
{Smith Inclines:
135-12
155-12
175-10
195-8
155-12
{V-Bar Chins: (bodyweight)
12
12
10
8
8

Super-Set # 1:
{Dips: (bodyweight)
15
15
15
{Lying Barbell Rows:
120-12
120-12
120-12

Super-Set # 1:
{Crossovers:
4 plates-20
4 plates-20
4 plates-20
{Pulldowns Behind Neck:
9 plates-12
10 plates-12
8 plates-15

Flyes:
45-12
55-12
40-15

Dumbell Pullovers:
70-12
80-12
80-12

Cable High Pulls:
1 x 20 with 8 plates (very slow and controlled)

Cardio:
30 minutes walking on inclined treadmill

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Crunches:
2 x failure

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
coffee
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

Way to hang in there Tim! As brutal as this is right now for you, you'll be carbing up in a week and look incredible and it will all be worth it!! Kevin

[Hammerfit]

7/12/11

Still trying to lose a few pounds to make weight. I know I can do this when I drop water but I`m going to the early weigh-in and don`t really want to drop my water that early out.

Not very many carbs = I`m ready to kill someone!! :)

Chest/Back,Cardio,Abs:

Chest/Back:

Super-Set # 1:
{Smith Inclines:
135-12
155-12
175-10
195-8
155-12
{V-Bar Chins: (bodyweight)
12
12
10
8
8

Super-Set # 1:
{Dips: (bodyweight)
15
15
15
{Lying Barbell Rows:
120-12
120-12
120-12

Super-Set # 1:
{Crossovers:
4 plates-20
4 plates-20
4 plates-20
{Pulldowns Behind Neck:
9 plates-12
10 plates-12
8 plates-15

Flyes:
45-12
55-12
40-15

Dumbell Pullovers:
70-12
80-12
80-12

Cable High Pulls:
1 x 20 with 8 plates (very slow and controlled)

Cardio:
30 minutes walking on inclined treadmill

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Crunches:
2 x failure

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
coffee
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

I feel ya Bro.....was driving home from the gym and forgot where I was!

[Mac]

I feel ya Bro.....was driving home from the gym and forgot where I was!

This happens to me and I am not in any carb depletion mode or contest prep.

Stay strong Tim.

[Tim Wescott]

Didn`t want you guys to think I fell and broke a hip or something!! LOL ;D

Computer got fried by lightning and just stopped at the library to finally check in.

Leaving for the Masters Nats tomorrow (Wed.) morning to make the early weigh-in.

Good luck to everybody competing and I hope to meet a lopt of you guys at the contest.

The rest of you animals............TRAIN HARD!!!!!

[Hammerfit]

Didn`t want you guys to think I fell and broke a hip or something!! LOL ;D

Computer got fried by lightning and just stopped at the library to finally check in.

Leaving for the Masters Nats tomorrow (Wed.) morning to make the early weigh-in.

Good luck to everybody competing and I hope to meet a lopt of you guys at the contest.

The rest of you animals............TRAIN HARD!!!!!

Good Luck Tim!

[mrky03]

Smokin Tim! So great to have you posting your training here! Like I said your diet is insane brother! Best of luck, you are going to be hard to handle this year!

[Tim Wescott]

Thanks guys,just made it into the lightweights right on the nose.

I`ll try to keep you guys updated if I can.

Saw Dave P. arriving today!

Keep pumping!!

[Mac]

Good luck Tim.

[KevinCouch]

Thanks guys,just made it into the lightweights right on the nose.

I`ll try to keep you guys updated if I can.

Saw Dave P. arriving today!

Keep pumping!!

Best of luck Tim!! Don't know if it's too late but last year the over 50 lightweight winner also crossed over and did the over 40 and won that too! With your physique it's definitely an option.

Kevin

[mkris7]

Best wishes Tim! I know your going to do great!:yep:

[JoeB8962]

Good luck Tim!

[HeavyDutyGuy]

Good luck Tim, knock em dead!

[Tim Wescott]

Hey guys,I`m sorry to report that I didn`t do as well as I had hoped I would.

Very tough class of Over-50 Lightweights with 10 top flight competitors.

I have no clue as to where I placed,but I know it wasn`t what I had hoped to do.

Anyway,congrats to the other competitors and I will still be training for the North Americas.

[mkris7]

Tim, Keep up at it, I am sure you looked really good. I can't wait to see some post contest photos. :yep:

At the end of the day, we compete against ourselves to be the best we can be. Yes, standing in the winner circle is nice but your already a winner! Less than 1% of the population ever achieves the conditioning that even local and national level bodybuilders do.

Keep training hard for your next show, we are all here in your corner! :yep:

[Tim Wescott]

Hey,thanks for the kind words ,they mean a lot and thanks to all of you here who readily accepted me and offered support and camaraderie.

I`m very disappointed but as soon as I get back home tomorrow noight,it`s back to the gym on Monday for legs and on to the North America where I hope to do better.

[Rick Prince]

Tim keep up the good work.
Was off the forum with some computer virus issues when you started the thread and I'm trying to catch up some. Great to have you on here logging helpful information.

[HeavyDutyGuy]

Saw you got 5th. I know its not as high as you wanted, but you did get a trophy and the masters is tough show. I saw where Big Sean Allen didn't win it either and fomer Mr America and@Mr universe Doug Brignole didn't even place!

[Tim Wescott]

James,I placed eigth out of ten guys,the fifth place finish you saw is unfortunately a misprint.

If you look at the Lightweight Over-50 comparison pics though,it looks like fifth could have been possible but that`s just the way it goes.

I`m in Erie Pa. at the moment waiting for a bus so can somemoenoe possibly point out to the proper person in charge that I did not place fifhth?

Thanks guys!! :)

[Tim Wescott]

Tim keep up the good work.
Was off the forum with some computer virus issues when you started the thread and I'm trying to catch up some. Great to have you on here logging helpful information.

Thanks Rick,it`s also great that you`re here bud!!

All the best! :)

[Neal Grossman]

Tim,
It was great to see you back on stage. You certainly deserved to be up there. And now that you are really motivated, I can't wait to see edition number 2-2011.

[Hammerfit]

Great job Tim, saw your pics, you looked great!

[masterschamp]

Tim,
My first shot at the Master's Nats I came in 9th out of 20 some guys...most of which loooked like they could have freakin won!! I was thrilled to finish in the top half of the class. You did GREAT, bro....and you looked GREAT. The best in the country show up fot that one.... Knowing you, I know this willl only push you harder and I know you will show up even better next year. I'll make a deal with you....let's bust our asses for the next year, meet up in Pittsburgh next July and hang out, and both bring some serious hardware back home.


Keith

[KevinCouch]

Great job Tim! You looked great up there. I'll tell you you're 100% right about the over 50 lightweights, you guys had a stronger class than the over 40 lightweights! Keep it going!
Kevin

[HeavyDutyGuy]

The over 50s are no joke. They are now tougher than the over 40s of a few years ago.

[mrky03]

Tim, I looked at the pics on MD. You looked great, your conditioning was spot on. The nationals are tough and my hat is off to you and the other guys who put it all on the line to go there and compete!

[AVBG]

Tim's a great bodybuilder and inspiration it's a shame it didn't all come together as intended.

[[email protected]]

Hey Tim This is Jeff Cohen I competed with you last week I was # 280 Congrats you looked great I agree we had a very tough class This was my first time back since Teenage America in 1980 and I was very impressed with the talent I would also have to agree that I thought the placing was a little confusing It seems they went for size over conditioning I will be back next year and I hope you will be as well

http://pics.musculardevelopment.com/show.php?bbcode=647&r_no=3921930&url=http://www.musculardevelopment.com/photos/transferred/JB5_4425wtmk_EZHERZTHPJ.JPG&loc=http%3A%2F%2Fpics.musculardevelopment.com%2Fin dex.php%3Fmode%3Dbrowse%26id%3D647%26eventcode%3D1 465%26page%3D1

[HeavyDutyGuy]

Hey Tim This is Jeff Cohen I competed with you last week I was # 280 Congrats you looked great I agree we had a very tough class This was my first time back since Teenage America in 1980 and I was very impressed with the talent I would also have to agree that I thought the placing was a little confusing It seems they went for size over conditioning I will be back next year and I hope you will be as well

http://pics.musculardevelopment.com/show.php?bbcode=647&r_no=3921930&url=http://www.musculardevelopment.com/photos/transferred/JB5_4425wtmk_EZHERZTHPJ.JPG&loc=http%3A%2F%2Fpics.musculardevelopment.com%2Fin dex.php%3Fmode%3Dbrowse%26id%3D647%26eventcode%3D1 465%26page%3D1
You looked like you had great conditioning too. I think you two both could have been higher, but as you noted, the judges at the national level are rewarding size first. Good luck next time!

[hifrommike65]

Not always. Someone is judged as a whole. Presentation is also judged, as well as symmetry. Judging is always to some extent comparing apples & oranges. One individual is strong in an area another one isn't, & vice versa. Usually when someone wins the class who isn't complete, no one in the class was complete & the judges give it to the person who in their estimation is most complete. (Let's not get into the politics.)

[mkris7]

Not always. Someone is judged as a whole. Presentation is also judged, as well as symmetry. Judging is always to some extent comparing apples & oranges. One individual is strong in an area another one isn't, & vice versa. Usually when someone wins the class who isn't complete, no one in the class was complete & the judges give it to the person who in their estimation is most complete. (Let's not get into the politics.)

I agree but would also like to add that at the end of the day, we have no control over what the judges prefer. For me, at least, it has to be about getting into the best condition I can get into and then let the chips land where they may. Your a winner as soon as you step on stage (if you know in your heart you brought your best).:yep:

[Tim Wescott]

Hey guys,first of all thanks to all of you for the vwery kind and inspiring words.......they mean a lot to me as they are coming from a bunch of gutys that I respect because they talk the talk but also walk rthe walk as well.................thanks again!! :)


My computer is still down and I cannot afford to fix it as it isn`t a prority right now,the North America takes that slot,as well of course as my wife wjho comes first and my bills and protein powder ciosts!! LOL :)

Anyway,I look about 25 % better already and although I can`t be posting daily,please know that my thoughts are with you and I hope everyone keeps training hard and kicks some ass in any show they enter.........you better dammint!! :)

I `m busting my balls 6-7 days a week in the gym training everything twice a week as well as dieting my ass off......I`m fired up to do better and if not,it won`t be from a lack of trying my best.

Train hard and thanks for all the support!! :)