Hello humans, I been on the move for the past week, but I decided to give ya'll a quick update and include the world on one of my discussions I had on Facebook (www.facebook.com/wescottlife). Well training has been going well, but it took a pit stop a couple of weeks ago when playing basketball. I just got done doing 10 sets of deadlifts and 10 sets of chin ups, and I still had some energy left, so I decided to shoot some hoops with the fellas. This instantly turned into a bad idea. I jumped up for a rebound and landed on someone else's foot; this caused my ankle to totally take a crap on me and left me with a severe sprain. Nothing too serious, but I took some time off the gym to let it heal. So after the week, I decided to hop back in the gym because the military was flying me to a REAL base in Africa to get a new I.D card. Well the original plans were to go to the base and come right back; 12hr trip. So I didn't bring any clothes or toiletries with me, just a laptop and headphones. So as I was boarding the C-130, the logistics sergeant approached me and told me that I was staying for 2 days and then a day layover somewhere else. It was bittersweet news because I never been to one of the cities and I was excited, but at the same time, I didn't bring any food with me, lol. Sooooo, I ended up going on a food porn spree and ate everything in sight! Later on that night, I woke up and was vomitting EVERYWHERE, I must have eaten too many tacos! I ran some errands, threw up a couple of more times and was finally able to keep some beef jerky and gatorade down. I met up with my homeboi later on that night, felt better, ate some more food and prepped to fly out the next morning. Today I arrived at the city and MAN is it a change of pace from the country I am deployed to now! Big buildings, malls CARS! Hhhahahah, I pulled out $60, got a full body massage, a pair of Ray Bans, souvenirs, a couple of drinks and a full meal and STILL had money left over; needless to say, the economy is horrible here. The gang and I just went to dinner and I decided to splurge and order a lobster, but little did I know that the shell would just contain dust. The manager was nice and let us order something else. SO THATS THE UPDATE ON MY LIFE---Lets get into some training stuff. I wrote this post on Facebook after a couple of my friends told me that they run 2-3 miles before a workout. Stuff like this pisses me off, so I vented via social media. Here is goes (make sure to check out www.cwescott.com too :)-----------Roundtable Discussion: CARDIO BEFORE or AFTER WEIGHTS?!
ALOT of people I talk to tell me how they run X miles before weight training and they are trying to build muscle/gain strength. Even if you are trying to lose weight, this method seems PREPOSTEROUS to me....why!?!?!?!? Carbohydrate (glycogen) is your body's primary and preferred energy source.....what sense does it make to DEPLETE your energy before you enter a grueling workout?! Do you ever hear of Mayweather or Vick running miles before a big game/fight?!---NO, because they wouldn't be able to give their all. Anyone who has been on a low carb diet and tried to lift weights knows that  the “perceived exertion” rates (how hard exercise feels) is higher. Personally, I have been doing cardio post workout for years and have been able to achieve PHENOMENAL conditioning (check the picture below :) because when your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. Yes some may say that even after a cardio session you can lift weights because your liver stores extra glycogen, but why not just do it on a full tank of gas?! Thats like me draining out my gas tank before a big road trip. Well this is open for discussion, I would like to hear others opinions---gLm---www.cwescott.com

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Still training like a champion as I don't want to leave with anything less than a trophy . striations are coming in nicely, mass is nicely held and the focus is there. Can't wait to hit the stage !

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Whats up humans?! Today is my EXACT halfway mark for my departure from Africa. Its been great so far, go to tour alot, lift heavy weights, eat good food and meet/ work with some awesome people, but it's time to get back to America and move on with my life. Really fortunate to be touring the world at this age for free; it's an exciting place and I wish everyone had the opportunity to visit half the places I've been. Anyways, training and diet have been on point as usual. We received mail for the first time in God knows how long and I was estatic when I seen my Nutrabio supplements and Shiek gear! I have been waiting for them for a long time because I was running low on BCAAs and my workout gear was getting worn out. This week I have been doing something different in the gym with my reps and it feels great! I have been focusing on the negative portion of the repition and bringing the weight down SUPER slow....I am talking like 6-10 seconds slow. On the flipside, I have been mixing it up and doing quick half reps followed by those aforementioned slow reps. I am going to keep experimenting with this and see what kind of gains I can make. We finally got internet in our hotel rooms, so my blog tempo will be increasing over the next few months. I am about to go to bed, so I will keep this one short, but if you have any training questions, shoot them to: info@cwescott.com and visit the site as well too (www.cwescott.com). Signing off, goodnight ;)

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Since September 2011 I've been targeting to put on more size. To date I've put on an extra 22lbs. For the first 6 months I avoided cardio as I needed the extra calories for size and energy. For the past couple of weeks I've started hitting the cardio and the fat has been stripping off. It was an experiment on myself that seemed to have worked very well so far. My body fat reads at 7.7%. I'm almost 11 weeks out now so I have a little time play with. My calories is still quite high. So all round its positive. I think I'll be looking relatively sharp for FIBO in Germany as my condition is generally consistent. As for MM universe, I'm expecting to be on point !

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This title has several meanings, and as we approach 11 weeks out from the Universe they all begin to become more prominent in my mind.

Meaning #1: The Universe, as a show, is undoubtedly the most important competition I've ever participated in. Pretty much every childhood dream I ever had involved competing as a professional athlete, and once I found competitive bodybuilding my goal was to become a pro. That goal was achieved in 2010, and every workout and every meal since then has been with one weekend in mind: June 15-16, 2012 in Miami.

Meaning #2: The other competitors I will be onstage with. The pro lineup is shaping up to be one of the best in years, with many former champions slated to compete. As of press time Morris Mendez is in, Ulisses Jr. is in, Antwuan Smith is in, Dickens Lambert is on the fence, Jeff Beckham is in, and Griffin Datcher III is in. ALL of these guys are top-tier bodybuilders that are VERY capable of winning the show. There are also some x-factors that might be there, including Korea's Chul Soon, who can shock the world.

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Hello my friends, just say that I'm training for Musclemania universe pro in miami ... The objective is to arrive with a special muscle quality, with a super good volume ... Good training ...

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Shoulders was the body part this morning, had them screaming. The good news for me was that I didn't have any time wasters sitting round on the equipment updating there Facebook status while my pump was cooling off. Trying to get those real delts peaking so it fits with the development of my upper Back. I just wonna bring to the stage the nice classic lines and more thickness since my last comp. I'm glad I've bulked up but still relatively lean. The waist is still narrow so I'm quite happy. 

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Still training hard. Every time I look in the mirror or take a snap I seem to find that my arms are out sizing everything else. I've actually stop training arms about 4 weeks ago and allow it to be trained through the secondary exercise otherwise it will look grotesque. Trained shoulders today and noticed as its a pushing movement my triceps responded actively. Weight is still hovering the 220/224lbs region. My main focus is just muscle quality right now with concentrating on my range of motion in my movements. I'll be looking big for FIBO but more ripped for Body Power. 

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Hey people, 2 months down in Africa and things are going swell. Taking a week off from training to let my body recover and to fill out with some more carbs! I am going to get a deep tissue massage to help out the scar tissue and to relax! In this blog I am going to give you guys an inside scoop on exactly how I operate on a daily basis; this will be over the course of the next few blogs. I will dedicate this one to TRAINING. If I had to describe my training into three words, it would be: unorthodox, instinctive, and symmetry. Lets start with the first word, UNORTHODOX.  This word suits my diet as well because I go “against the grain” when it comes to my split. Most of the offseason I do an upper body/lower body split which starts with upper body on Monday, and alternates until Friday which is usually my last upper body workout. The first lower body workout is focused around hamstrings and glutes. I start out with some light stretching and then go into leg curls for 5 sets and then I move on to leg extensions for 5 sets. I end it off with 5-6 sets of stiff leg deadlifts or regular deadlifts. If I do deadlifts on Tuesday, I will not train my back on Monday or Wednesday; this is to prevent overtraining and gives my muscles at least 48hrs to recuperate. Rep range is normally around 20 but that changes A LOT. I also incorporate a lot of intensity movements like super sets, tri sets, rest-pause, and drop sets. On my second leg day which normally falls on Thursday, I hammer the quads HARD! I literally sit around at work and think about the craziest things I can to to challenge myself. One day I finished the workout with my famous “Welker Lunges”. Welker lunges are inspired by Wes Welker, an NFL wide receiver who took a pass from Tom Brady from their own one yard line and ended up scoring! That’s 100 yards (I did the math); well put two and two together and Welker lunges are 100 yard lunges with 30-40lb dumbbells. It takes A LOT OUT OF ME, but I muster up enough strength to do 4 sets.  Well the quad workout always begins with 6 sets of leg extensions for 20 reps and stretching in between. I move on to either 6 set of squats (front or back) and then 6 sets of leg press with the stance varying week by week. I end off with 4 sets of leg extensions and leg curls. Now the latter is just a BASE workout, a lot of things like reps, stance, and intensity movements will always be a variable that you have to account for. For upper body, I just do 2 exercises for each muscle group and make sure I don’t pre exhaust the major muscle groups like chest and back. For instance, I will never do my 2 shoulder exercises before I do chest, it will be the other way around. The next word is INSTINCTIVE; meaning that I LISTEN TO MY BODY, NOT MY EGO(S). If I feel a bone popping, or a muscle aching way too much, I wont try and fight through it because that will more than likely lead to injury and I cant afford that. Or say I do deadlifts one day and my hamstrings are sore/tight as FUUUCK; well I wont go sprinting or playing football the next day, I will stay home and give them some more time to rest. I have trained intense and smart for the past couple of years with only a few minor injuries and I pride myself on that.  This split USUALLY leads to me overtraining….so after about 4 weeks on a regular split and 4 weeks on this split, I will take a week off from weight training and just rest, diet and do cardio. The very last one is SYMMETRY! Not a lot of beginners have this because when we all start, usually we only focus on the glamour muscles like chest and arms and this causes a major imbalance between the upper and lower body. So if I see one body part lagging, I’ll hit it up harder; on the flipside, if I see a bodypart getting ahead of the rest, I will stop hitting it up so hard until the rest catch up. Symmetry is very important and I gained some more respect for it after sitting in the audience for two Musclemania shows in 2011. I seen a couple of people with phenomenal physiques, but their symmetry was not on point; even on the pro stage! Some bodybuilders with above average symmetry is Mo Mendez, Dewayne Malone, Matt Liller and Ulisses (all MM Pros). I had HORRIBLE…..HORRIBLE symmetry in 2009 and worked hard to make up for it! In summary, my training is an upper body/ lower body split with 20 reps and a lot of intensity movements. My training is instinctive, unorthodox, and symmetry focused.  If you have any questions on this, visit my website: www.cwescott.com and shoot me an e-mail or facebook message. PEACE OUT AND TRAIN HARD!!!

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Blogs have been to a minimum recently as I've been focusing on building this frame to perfection. As with all bodybuilders we find flaws and aim to fix them. So far I've had some good responses. Caught a workout with super hero Ulisses who also complemented my improvements. We both stood on the scale and I was surprised to see me as 4kg heavier and the champ said "I wanna see u dominate the stage" so with still about 15 weeks to go I'm not even done yet. Dieting shouldn't be a problem so I'm all about mass on for now. when I start cutting I'm estimating a good 3 weeks should be ample time. Then its show time !!

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