|
Post by fit on Jan 14, 2010 15:34:03 GMT -5
WOOHOO!!!!! Go for it Frank!
|
|
|
Post by Tim Wescott on Jan 14, 2010 18:51:34 GMT -5
WOW!!
I don`t know how or why you`re training each bodypart twice in a row,but if it works for you,go for it.
Stay focused and watch out that you don`t burnout.
|
|
|
Post by mrbeefy on Jan 14, 2010 18:58:54 GMT -5
Thanks Tim.
I've done this before the Nat's in 2006, and it seemed to work for me. it IS hard as hell. I can't walk very well right now, and my chest is still pretty fried too. I'll do arms and shoulders tomorrow and Saturday and rest Sunday.
I'll assess where I'm at and how I feel to see if I want to try it one more week, or switch up. It does bring up my body parts really well.
I don't want 2nd place anymore.
|
|
|
Post by Tim Wescott on Jan 14, 2010 19:01:24 GMT -5
I hear ya` dude......like I said,if it works for you,do it up.
Just make extra sure that nutrition,sleep, and rest are at 100% which I`m sure it is.
Stay focused,I`m sick of second place too.
|
|
|
Post by mrbeefy on Jan 15, 2010 8:56:45 GMT -5
1-15-10 Friday hmmmm.... First... My wife in her wisdom (?), decides she would like to go to the gym at 5:30 am to lift before work today. (Did I mention that the POWERLIFTER now sets the alarm clock for midnight to have a protein shake?) Now, I love to train as much as the next guy, but I do not like to lift heavy that early. My body is just not awake and warm enough. I'll do cadio that early, I 'll do a light training day, but heavy.....too early. I refuse to get injured again, plus arm day heavy + bicep tendon injury = careful. On an UP-NOTE...we ran into to Bernie's Nutritionist at the gym last night (who took 2nd at Pitt Nat's last year), and said my "wheels" looked great, and that my whole package looked pretty good for 15 weeks out.........I think I needed to hear that. SO.... Its my heavy arm, shoulder day. The gym is filled with "yuppies" galore. Did the best I could....but was then rushed for time so SHE could get to work.....grrrrrrr. Anyways: Barbell Curls 4 x 6 @ 120 V-Cable Press Downs 4 x 6 @ 180 DB Front Lateral 4 x 6 @ 50 DB Side Laterals 4 x 6 @ 50 Sissy Bar Preacher Curls 4 x 6 @ 100 strict/slow/tight DB Skull Crushers 4 x 6 @ 60 DB Hammer Grip Curls 4 x 6 @ 60 Weighted Bench Dips 4 x 6 @ 90 (2 plates on lap) Barbell Forearm Curls UP 4 x 6 @ 100 (need volume here) DB Forearm Curls DOWN 4 x 6 @ 60 (again, need volume) Ran out of time for ABS and Cardio. I must say, my arms, especially my forearms were "KICKING" at the end of todays training. Pumped, vascular, almost "freaky"....love that! Can do ABS and cardio at home in a little bit...but thinking about going back to the gym this afternoon and doing at ALL over aqain. Let's see how pissed I get later so I can GROWL through it........ or I might just take a nap. Projected Arm/Delts for Tommorow, Saturday, 1-16-10 Run Rack to failure x 2 (warm up) Rope Press Downs 3 x 15 Cable DB Side Laterals 3 x failure Cable Front Laterals 3 x failure Lying Cable Curls 3 x 15 Single Cable Pull (tricep pull) 3 x 15 BW Dips to failure x 3 Barbell Forearm Curls UP 3 x failure DB Forearm Curls DOWN 3 x failure Run Rack x 2 failure ABS Leg Ups on Bench 3 x failure Stick Turns 3 x 100 BW Roman Chair 3 x failure 20 min HIIT Elyptical Sunday = Rest "That that does NOT kill us, only makes us stronger"
|
|
|
Post by mrbeefy on Jan 16, 2010 10:38:53 GMT -5
1-16-10 Saturday
Did th etraining posted above. Arms are fried. NOT DOMS, but more like the feeling of "exhausted" muscles...hmmmm...different.
I will rest tomorrow and assess how this week went, then make a plan for next week. Thinking of a week of specialization on ABS and delts, with more cardio and VERY strict nutrition. Metabolism feels like it stalled. Weight has been 167-168 all week.
Clock is ticking........
"I will overcome"
|
|
|
Post by mrbeefy on Jan 17, 2010 19:37:20 GMT -5
Changes for the Up-Coming Week 1-18-10
GOAL: maintain mass, start to lean-out, slowly dropping BF MUST start leaining out to get the body weight numbers moving down.
Lessons learned this week:
1-This nutrition plan has ALL the right elements, I just need to tweak them a bit, and find a better nutrient timing schedule. 2-I still feel I have cheated, although not what a normal person would consider a cheat, but perhaps too much almond butter, etc. MUST keep to plan. 3-This training regimen will kick your azz. Is is HARD. I had a lot of DOMS all week. However, my muscles feel harder, and it feels and looks like my vascularity is coming around, especially in my arms, but also in my legs too. I will continue it another week, than re-assess progress. 4-DO ABS FIRST. By doing them last, I start losing steam and don't get the intensity I need. 5-Weak body parts are abs and delts. Will concentrate on these a little more this week. 6-My updated pics are reminding me that it is not the physique you posses, but the physique you present that wins. I need to start working on posing now. Posing will become a part of next weeks plan.
In review of the previous week and discussing progress, I have made the following MINOR changes for this week:
Nutrition Slight increase in protein, slight decrease in carbs, fats stay same.
Training Cardio - minor change...increase in LI/and HIIT time. Will keep the 2-Day in-a-row/heavy/light training for another week. Dropped a few exercises that I just wasn't feeling, and added a few that might hit the target muscle a little better.
Frank’s Nutrition Change-Up 1-18-10 Noted Changes are increase in protein, decrease in carbs, fats stay same.
Pre-Workout Shake (15-30 Minutes Prior to Workout) = 2 Scoops VasoCharge During Workout Shake (Sipped between sets and during cardio) = 4-6 Scoops Xtend
Meal 1 6 egg whites 2 whole eggs ½ cup steamed spinach 1/2 PEELED grapefruit or 2 oz Blueberries
Meal 2 2 Scoops Scivation Whey + 5g GlutaForm (optional) 4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil 1/2 cup steamed Broccoli or green beans or 4 oz steamed asparagus
Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1/2 cup steamed Broccoli or green beans or 4 oz steamed asparagus 4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus 4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1/2 cup steamed Broccoli or green beans or 4 oz asparagus 4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
Meal 6 2 Scoops Scivation Whey + 5g GlutaForm (optional) 4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil 6.5 oz PEELED grapefruit or 3.5 oz Blueberries 1/2 cup steamed Broccoli or green beans or 4 oz steamed asparagus
NO CHANGES MADE TO CARB UP MEAL AT THIS TIME Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carbs are to be eaten in the following order. 1. 1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates
2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates 2 tbsp raisins = 15g carbohydrates 4-6 packets splenda for sweetening 12 almonds or 2 tsp Smart Balance Light butter spread - used in oatmeal = 10g fat
3. 8 oz yam or sweet potato = 60g carbohydrates 2 tsp peanut butter or almond butter = 10g fat 4-6 packets splenda for sweetening
120g Carbohydrates = 480 Kcals, 20g Fat = 180 Kcals
NOTE: NO changes in supplements at this time.
Frank WO – DAYS In-A-Row Training Modified 1-18-10
AM Cardio Daily 30 min LI Heavy Day / 60 min LI light Day PM Cardio 15 HIIT Heavy Day / 30 min HIIT Light Day (Rest Day 7) DAY 1 = HEAVY: CHEST / BACK DAY 2 = LIGHT: CHEST / BACK DB Flyes(stretch) DB Flyes (stretch) DB Presses - Flat 4 x 6 DB Presses – Flat 3 x 15 Incline DB/BB Bench 4 x 6 WG Smith Mach Bench 3 x 15 Decline DB/BB Bench 4 x 6 Decline BB/DB Bench 3 x 15 DB Flyes 4 x 6 Cable Crossovers (Multi Levels) Fail BB Upright Rows 4 x 6 Cable Pull Down behind Neck WG Seated Rows 4 x 6 Single-Side Shrugs 3 x 15 Cable Pull-Down Front Hammer Seated Rows 3 x 15 Machine Shrugs 4 x 6 Roman Chair Dips 3 x failure DAY 3 = HEAVY: LEGS DAY 4 = LIGHT: LEGS Warm-up / Stretch Warm-up / Stretch Seated Leg Press 5 x 5 Seated Leg Press 3 x 15 Stationary Lunges 5 x 5 Walking Lunges 3 x 15 Lying Hamstring Machine 5 x 5 Hamstring Hypers 3 x 15 Seated Calves 5 x 5 Seated Calves 3 x failure Hack Squats 5 x 5 Hack Squats 3 x 15 Abductor/Adductor 5 x 5 Sissy Squats 3 x 15 One Leg Squats 5 x 5 Leg Extensions 3 x Failure DAY 5 = HEAVY: ARMS/DELTS DAY 6 = LIGHT: ARMS/DELTS Smith Machine Press behind Neck 4x6 Run Rack 2 x failure DB Hammer Grip Presses 4x6 DB Side Laterals 4x6 Rope Press Downs 3x15 DB Front Laterals 4x6 Seated DB Side Laterals 3x15 Barbell Curl 4 x 6 Cable Side Laterals 3x15 V-Cable Press-Down 4 x 6 Cable Front Laterals 3 x 15 DB Skull-Crushers 4 x 6 Single Cable Pull-Back 3 x 15 Barbell Forearm Curls 4x6 UP Barbell Forearm Curls UP 3 x failure Barbell Forearm Curls 4 x 6 DOWN DB Forearm Curls Down 3 x failure Run Rack 2 x failure Heavy Day ABS Light Day ABS Cable Crunches 4 x 10 Leg Ups on Bench 3 x failure Side-Cable Twist 4 x 10 Stick-Turns 3 x 100 Weighted Roman Chair 4 x 6 BW Roman Chair 3 x failure DAY 7 = REST I recieved some great feed back from many of you here, and also from some other friends like Gary Udit, Dave Draper, and Ed Corney. My deepest thanks to all of you! “That that does not kill us, only makes us stronger”
ONTO TO NEXT WEEK>>>>
Fighter ~ R U Ready ? - - - -Fighter ~ R U Ready?
LET'S GET IT ON!
|
|
|
Post by mrbeefy on Jan 18, 2010 7:39:20 GMT -5
1-18-10
First... NOT happy with scale today...171.6 I'm hoping I'm just holding water from Saturday nights carb-up...next few days will tell.
Sesamin/Dialene 4x ~ Sip 1 Scoop Vasocharge/2 Scoops Xtend 6:00 am 30 min LI Cardio Treadmill
Training
9:00 am King's Gym
Heavy Chest / Back
DB Flyes(stretch)/warm-up
DB Presses - Flat 4 x 6 @ 90 lbs. Incline DB/BB Bench 4 x 6 @ 185 lbs Decline DB/BB Bench 4 x 6 @185 lbs DB Flyes 4 x 6 @ 60 lbs...felt good..found the groove. Upright Rows 4 x 6 @ 120 lbs. WG Seated Rows 4 x 6 @ 180 lbs Cable Pull-Down Front 4x6 @ 150 lbs Machine Shrugs 4 x 6 @ 315 lbs
15 min HIIT Elyptical
Not happy with King's Gym today. They decided paint the rail in front of the cardio machines with an oil based paint that reaked from something. Gave me a headache, and smell got unbearable. After tactfully filing my complaint, left gym to go home and eat.
Note: Bought new digital scale to weigh food
Meal 2 6 0z chicken/ 1/2 c brussel sprouts/12 almonds
Meal 3 6 0z chicken/ 1/2 c brussel sprouts/2 tsp almond butter
Meal 4 6 oz chicken/ 1/2 c brussel sprouts/2 tsp almond butter
|
|
|
Post by mrky03 on Jan 18, 2010 17:14:52 GMT -5
Looking good Frank, I think I made the mistake of not cutting back enough on fats as I got closer to my contest last year. Just go by how you look and don't worry so much about the scale. It's a lesson I've learned the hard way more than once!
I don't like training heavy too early in the morning either! I feel too brittle! lol
|
|
|
Post by mrbeefy on Jan 18, 2010 19:20:52 GMT -5
Thanks Joel! Carbs seem to be a mixed basket for me! Kinda like a "Yin-Yang" thing. I love them....thay don't love me so much I thought I would try some minor cut back on carbs this week to see how I feel and look. I can tell you already....the cravings are kicking-in. I REALLY want to make a good showing in Canton. I need to prove to myself that I can do this.
|
|
|
Post by Tim Wescott on Jan 18, 2010 19:32:31 GMT -5
Just my opinion Frank,and I know the diet you`re following calld for fats,but you`re eating 300-500 calories a day just from fats alone.
Cut them out and you`ll lose a lot faster.........also,don`t sweat ytour carbs,they are pretty low and mostly simple carbs.
As far as training goes,more reps=more calories burned and a better pump,less ligament and tendon stimulation and more muscle stimulation.
I would pyramid up in weight and drop reps then go back down in weight and rep out on the last set.
Something like this: 12 reps,add wt. 10 reps,add wt. 8 reps,add wt. 5-6 reps,take off weight 8-12 reps
I don`t like following pre-set plans,I like doing what I know works for me,one reason I never did P/RR/S,FST-7,DC, or anybody elses routines.
Another thing to think about is Super-Sets,Tri-Sets,Giant-Sets,etc.................you can save your joints and resting less creates more intensity by doing the most possible work in the shortest amount of time and lighter weight feels real heavy real fast training in this manner.
My feedback,whatever you do,just be intense and consistant my friend.
|
|
|
Post by mrbeefy on Jan 18, 2010 19:51:29 GMT -5
Tim.... ALL great advice from the heart. Thanks buddy. I will re-look my plans and incorporate your ideas. I have followed your journals, and your advice to others.... it has always been "right-on". Please continue to follow along, and "kibitz" where needed! First place just got a little closer
|
|
|
Post by mrbeefy on Jan 20, 2010 3:45:58 GMT -5
1-20-10
3:00 am 30 min LI Cardio
Yesterday light chest Today heavy legs
Ok~So here it is....BAD ATTITUDE Not good....
About 13 weeks out...weight back to 171.6 lbs.
I know I need to be at 150 or less to get on stage. That's gonna be about 2 lbs per week...not good.
If I cannot get some changes happening ....May 1st ain't happening.
I am really down about this today....in it alone
no words
|
|
|
Post by Tim Wescott on Jan 20, 2010 19:04:42 GMT -5
C`mon Frank,make those diet changes, get pissed,suffer,and train your ass off? Was it over when the Germans bobmed Pearl Harbor? Well it isn`t over now!! Don`t quit before you begin bro........you have plenty of time. PS-Get rid of some of those damn fats and start a low carb carb cycle............NOW!! Train hard!
|
|
|
Post by mrbeefy on Jan 20, 2010 20:18:44 GMT -5
Thanks Tim...I NEED more of that. I've always said I can train and manipulate a diet.....but I need a mentor to keep me in line! ;D I was down pretty much all day...pissed off, depressed, whatever. Gotta admit I felt pretty alone and out of it. To add to it (I know you can relate on this part Tim...my check engine light came on and my truck starting running like crap) I'm taking tomorrow off to take it to the shop. Kept to diet...wasn't going to go to the gym, but went, and once there...starting getting over it (funny how the gym does that ) Did a hard leg day that I will be paying for tomorrow... then 20 min HIIT. Came home and did a carb-up meal. 1.5 cups green beans 1/2 cup oatmeal w/2 tsp raisins. 8 oz. yam w/1 tsp almond butter. Will re-do diet and training in the next couple of days. NO TIME TO WASTE NOW. Suggestions Tim ? (By the way brother...the Germans were in Europe....Japan bombed Pearl Harbor.....see...I'm not THAT out of it )
|
|
|
Post by mrbeefy on Jan 21, 2010 3:58:01 GMT -5
1-21-10 ECA Stack 3:00 am - 30 min LI Cardio Taking car to shop ...taking my laptop and will work on NEW diet and restructured training while I wait. Meal #1 1 whole egg 7 egg whites 2 ozs spinach in eggs 1/4 c oatmeal w/hand full of blueberries water FAILURE is NOT an option. On an aside .... my outside quads hurt like a SOB today
|
|
|
Post by masterschamp on Jan 21, 2010 10:17:36 GMT -5
I'm with Tim on this one, Frank...........your letting self doubt get in the way. Hey we all have doubts and concerns along the way to a show, but the only way to overcome all of that is to say "to hell with all that" and let nothing stop you! Learn to love the suffering!! Keith
|
|
|
Post by mrbeefy on Jan 21, 2010 10:24:12 GMT -5
Agreed! Time to bring on...again. OK TIm...my mind is mush today. Read all your articles over again, and my pea-brain is inundated with carb, no carb, cycling,ahhhhhhhhhhhhhhhh! I'm 169 lbs...17% bf....need = 150 lbs @ single digit bf Training...I can do. Give me some ideas on the carb cycling..in english please
|
|
|
Post by mrbeefy on Jan 22, 2010 9:57:45 GMT -5
Thanks for the input and the PM Tim! 1-22-10 Friday – Beginning of Carb Cycling 3 Low Carb Days Weight = 169 lbs / bf 17% Modified Meal PlanMeal # 1: 8 eggwhites 1 whole egg 1/4 cup plain oatmeal (artificial sweetener ) 12-16 ozs of water or crystal lite Meal #2: 1 can water packed tuna 1 c. green vegetable 1 small baked potato 12-16 ozs of water or crystal lite Meal # 3: 5 oz. chicken breast 1 c. green veggies 12-16 ozs of water or crystal lite Meal # 4: Same as #3 Meal # 5: 10 eggwhites water Meal #6: 1 can tuna water Very low carbs here. If starving, limit of 2 rice cakes (ONLY if necessary) (Better than Twinkies ) Follow with 2 higher carb days: Meal #1; 10 eggwhites 1 baked potato 12-16 ozs of water or crystal lite Meal # 2: tuna salad 1 cup brown rice 12-16 ozs of water or crystal lite Meal # 3: 5-6 oz. chicken 1 cup veggies 1 cup rice 12-16 ozs of water or crystal lite Meal #4: 5 oz. lean steak 1 baked potato 12-16 ozs of water or crystal lite Meal #5: 1 can tuna water Meal # 6: 4 oz. chicken breast Carbs are eaten early in the day for the most part Today 1-22- 10 ECA Stack 3:30 am cardio 30 min LI Meal # 1: 8 eggwhites 1 whole egg 1/4 cup plain oatmeal (artificial sweetener ) 12-16 ozs of water or crystal lite Training - Kings Gym 6:00 am Sip Extend during training WG Tricep Press Down 4 x 15 DB Kick Backs 4 x 15 Sissy Bar Preacher Curls 12, 10, 6, 6, drop 15 DB Concentration Recip Curls 4 x 15 DB Preacher Curls 15, 12, 10, 8, drop 15 Weighted Cable Crunches Kneeling 3 x 25 Weighted Cable Crunches Standing 3 x 25 Weighted Cable Twists 3 x 15 each side Meal #2: 1 can water packed tuna 1 c. green vegetable (Cucumber) (Forgot potato ! ) 12-16 ozs of water or crystal lite
|
|
|
Post by Karrie on Jan 22, 2010 14:22:41 GMT -5
C`mon Frank,make those diet changes, get pissed,suffer,and train your ass off? Was it over when the Germans bobmed Pearl Harbor? Well it isn`t over now!! Don`t quit before you begin bro........you have plenty of time. PS-Get rid of some of those damn fats and start a low carb carb cycle............NOW!! Train hard! #goodpost4pw# #aiagree4zo# !!! You can do this Frank!!!!
|
|