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Post by mrbeefy on Feb 15, 2010 9:05:05 GMT -5
2-15-10 Monday...Off for Presidents day! Everything back on track. 10 weeks.....no problems  |
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Post by mrbeefy on Feb 16, 2010 12:53:27 GMT -5
2-16-10 Tuesday
10 weeks
weight = 161 lbs....bf 16%
9:00 am 40 min LI cardio
Meal # 1
chicken/broccoli
Split Training today
10:00 am Kings Gym
Bi's/Tri's/Forearms
Meal #2
tuna/quinoa
Meal # 3
chicken/oatmeal
4:30 pm Powerhouse Gym
Delts
HIIT cardio
Meal # 4
Protein shake
Meal # 5
Chicken/spinach
Sleep by 8:00 pm
Do you hear that noise in the woods?
The Beast is growling...hibernation is over........
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Post by Tim Wescott on Feb 17, 2010 20:29:24 GMT -5
NICE Frank......just keep prtein up and you`ll retain your muscle.
Be consistant,and you cannot lose brother!!
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Post by GerryT on Feb 18, 2010 13:18:49 GMT -5
Good work, Frank. Just be consistent and do what you have to do. Like the others said, it will fall into place.
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Post by mrbeefy on Feb 18, 2010 13:54:04 GMT -5
thanks guys..
minor set back yesterday....migraine...dizziness....
took day off (after am cardio)
not worrying about the scale anymore....
Just being consistent in meals and training....
I will not be stopped.....
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Post by nabba65pp on Feb 19, 2010 16:13:04 GMT -5
I used to get migrains..havent had one in 4 yrs or so..knock on wood..they started coming out of nowhere and now dissapered thankfully..doing great frank keep at it..train harder than everyone else
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Post by mrbeefy on Feb 19, 2010 16:28:56 GMT -5
2-19-10 Friday
BW has stalled...not sure what I'll do to shake up my metabolism
BIG leg day
Tri-Set All Body weight ~ continued straight through
Step ups 4 x 25 s/s
jump lunges 4 x 25 s/s
pop-squats 4x25
THAT was a warm up.
Leg Presses worked up to 600 lbs
Wide stance....12, 10, 8, 6 , 4 drop 20 (@300) s/s
Narrow Stance ..12, 10, 8, 6, 4 drop 20 (@300)
Hack squats 12, 10, 6, 4 failed on 3 @ 450 lbs, could not move it off the bottom....dropped weight to half (225 lbs) and went to failure....about 60 reps.....legs were toast.
Leg extensions...light weight (200 lbs) 4 x 25
Quads felt like rocks.
20 min HIIT on ellyptical.....legs were numb.
Trained 5 days straight this week.
EVERY exercise was done with focus, flexing the target muscles, each day created DOMS to the "nines". Was a good training week. Fair diet week. Numbers not moving.
I hesitate to increase cardio in fear of over training and causing knee damage. I hesitate to drop calories any lower in fear of losing muscle mass, and losing energy for training.
A cheat meal could shake the metabolism, but I fear over doing it, and I already have no room for error.
Any thoughts?
Heading out to Springfield Ohio tonigt (3 hour drive). Bernie is judging a high school powerlifitng meet. Over 100 high school powerlifters....about half are girls. Staying the weekend. Be back Sunday afternoon.
Bernie's last real week of training before the Arnold......
End of week 10 for me.....9 more or so to go.
I will be big enough. I will be vascular enough...the only question is will I be lean enough. Same old story for me. LOL!
Time will tell.
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Post by mrbeefy on Feb 21, 2010 19:01:48 GMT -5
Sunday 2-21- 2010
Aftr consulting with many of the wise guru's here...I am making the below modifications for this week.
On an aside, some told me I was over-training, some told me my training needed to up the intensity. Some told me my cals were low, and others said not high enough. I guess it just shows that there are many techniques to get the job done, and everyone does what works best for them. I looked over your input, and gleaned what I thought may work best for ME. I will use this nutrition base, and continue to tweak it for the next 9 weeks or so. I continue to swtich up my training.
thanks for ALL your input. KEEP IT COMING!
Frank’s Nutrition Plan 2-22-10 to 2-28-10
Carb Cycling
High Carb Days = Monday and Friday (1680 cal, 163 protein, 214 carbs, 16 fat)
Meal # 1 5 egg whites, 1 wh egg, ¼ cream of rice, 1 c blueberries
Meal # 2 5 egg whites, 1 wh egg, 1 c yam, 1 c grapes
Meal # 3 chicken in stewed tomatoes, ½ c brown rice, 1 orange
Meal # 4 Protein shake, ½ c Fiber One Cereal in 1 c skim, FF, milk
Meal # 5 chicken, ½ med green pepper
Zero Carb Days = Tuesday, Thursday and Saturday (1111 cal, 173 protein, 14 carbs, 36 fat)
Meal # 1 8 egg whites, 2 wh eggs, ½ green pepper
Meal # 2 8 egg whites, 2 wh eggs
Meal # 3 2 tilapia, 1 c sliced cucumber
Meal # 4 Protein shake, 1 oz almonds
Meal # 5 1 can tuna, 2 Tbsp salsa
Low Carb Days = Wednesday and Sunday (1397 cal, 174 protein, 137 carbs, 20 fat)
Meal #1 6 egg whites, 1 wh egg, ½ c oatmeal, ¼ c blueberries
Meal # 2 6 egg whites, 1 wh egg
Meal # 3 chicken, ½ c brown rice, ½ orange
Meal #4 Protein shake, ½ c Fiber One in 1 c FF Skim Milk
Meal # 5 2 Tilapia
NB: This will be tweaked soon because I feel the carbs are still too high here...but I'm too tired to mess with it tonight!
Frank’s Training 2-22-2010 to 2-26-2010 100 Rep Days
Monday Chest
Incline DB Flyes 10,8,6,4 drop 12-15
Decline DB Flyes 10,8,6,4 drop 12-15
Cables – various positions 5 x 10
DB Flat Presses – 100 reps
Finish with cables / stretch and hold/squeeze tension 10-15 seconds / 1x10-15
Tuesday Delts/Arms
1 arm delt presses L&R 10,8,6,4 drop 12-15
s/s DB hammer curls L&R 10,8,6,4 drop 12-15
DB upright rows 10,8,6,4 drop 12-15
s/s DB skull crushers 10,8,6,4 drop 12-15
Cable front raise 3x15
s/s Cable curls 3x15
Cable side laterals 3x15
s/s Cable press downs 3x15
WG Cable upright rows 100 reps (Finish w/ side cable stretch/pull 1 x 10-15)
EZ Bar curls 100 reps (Finish w/light conc curls/hold tension 1x10-15)
Wednesday Back
T Bar Rows 10,8,6,4 drop 12-15
s/s Bent over pull-downs 10,8,6,4 drop 12-15
Rack Pulls 5x5
One arm cable rows from bottom 10,8,6,4 drop 12-15
s/s One arm cable rows upright/stand 10,8,6,4 drop 12-15
Shrugs 10,8,6,4 drop 12-15
Deadlifts/light 100 reps (Finish w/light back stretch/squeeze in hyper mach 1x10-15)
Thursday Delts
Stand Smith mach shoulder press 15,12,10,8, drop 15
DB Hammer grip presses seated 15,12,10,8 drop 15
Cable front lat raise 4x12
Cable side lat raise 4x12
DB Up & back 100 reps (Finish light shrug mach stretch & hold 1 x 10-15)
Friday Legs
Stationary BB Lunges (in rack) 5x5
s/s Jump Lunges 5x10
Leg Extensions 15,12,10,8, drop 15
s/s Leg Curls 15,12,10,8 drop 15
Abductor 3x15
s/s Adductor 3x15
Hack Squats (Vary foot pos) 100 reps
(Finish light leg ext stretch/hold sq in neg 1x10-15)
Cardio 6 days (THR 109-142)
Am – 15 min HIIT / 15 min LI
PM – 15 min LI / 15 min HIIT
ABS – 5 days
Wgt ab crunch/cable 5x10
Wgt ab crunch/decline bench 5 x 10
Wgt cable twist 3 x 10
Wgt knee-ups in roman chair 3 x 10
Cardio only on Saturday
Sunday = comatose
March will also bring me to posing practice .....
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Post by mrbeefy on Feb 22, 2010 6:32:48 GMT -5
2-22-2010 Monday
The games are over....no time for errors....
3:15 am ECA Stack
3:30 AM Cardio = 15 min LI / 15 min HIIT
Meal # 1 4:30 am
5 egg whites/1 whole egg
1/4 cup cream of rice
1 cup blueberries
This weeks training will utilize 100 rep burns during the training. At least one exercise will go 50% of 1RM for 100 reps straight.
Will also place some emphasis on delts this week as the body part of choice to need a little extra help. I will work them together with arms on Tuesday, and give them a day by themselves on Thursday.
This weeks motivation is to lean out, taking one-day-at-a- time on nutrition, monitor cardio and keep it intense and consistent, and to keep working at tweaking body parts.
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Post by intenceman on Feb 22, 2010 19:12:41 GMT -5
Hmmm ok. Saw your macros. Don't go too low, you will lose muscle. You might be overtraining, but most bodybuilders do when training for shows... helps break down the body fat..just don't be afraid to do less if you start burning out. I'm not huge on zero carbs, I'd at least keep some veggies such as broccoli, lettuce etc in there.you don't want to get sick now.. Keep up the good work!
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Post by mrbeefy on Mar 22, 2010 5:23:11 GMT -5
39 days...........
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Post by fit on Mar 22, 2010 6:59:59 GMT -5
How you doing, Frank?
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Post by mrbeefy on Mar 22, 2010 9:59:58 GMT -5
Well....hanging in there. Still feel I need to drop about 10 more lbs.
Definatley getting more vascular and harder looking.
Training is going good.
Will start tanning next week.
Cut nutrition a bit more....carb cycling and going a bit ketogenic here and there.
Posing ......etc......coming along.
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Post by GerryT on Mar 22, 2010 11:02:29 GMT -5
Keep on that yellow brick road, Frank. Rooting for you.
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Post by mrbeefy on Mar 23, 2010 14:13:53 GMT -5
Thanks Gerry, much appreciated. 160 lbs today...plan coming together. Had a few people at the gymtold me I waslooking pretty good....looking harder and more defined. "I think I can....I think I can......"........become the beast |
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Post by mrbeefy on Mar 28, 2010 11:41:55 GMT -5
33 Days until the Canton !!!!
Mandatory Posing went well with Ed King....Next Friday pose to music.
Started tanning....
Training and Diet on TRACK.................reasy to rock!
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Post by fit on Mar 28, 2010 14:43:42 GMT -5
Nice work, Jackson!
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Post by mrbeefy on Apr 2, 2010 9:37:08 GMT -5
29 days....Let the Games Begin!!! Posing...ON! Tan........ON! Training..ON! Diet........ON! I am so stoked......i am SO gonna rock this MF  |
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Post by Roger on Apr 3, 2010 16:52:18 GMT -5
I've been checking in on you Frank. Doing an AWESOME job. Kick Butt in Canton
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Post by mrbeefy on Apr 3, 2010 18:43:42 GMT -5
Thanks Roger!
Just keepin it real....no cheatin', hitting it hard...being consistent.
Nothing unusual, nothing special.......no tricks.
Just trying to hold it all togethr for a few more weeks.
Thanks for checking in!
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