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Post by mrky03 on Sept 19, 2006 16:57:32 GMT -5
Lookin good Frank! I agree with massiv, its quality that counts. You're going to look very massive at your height regardless of bdwt.
Props on the workouts! Keep it coming!
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Post by mrbeefy on Sept 19, 2006 19:45:25 GMT -5
Thanks everybody! Keep the comments coming!
Beckie, I think i need work on my chest, core, and lats.
But will work on all right now.
Todays Workout:
Back/Delts/Biceps:
Pullovers: 3x12 @ 70 lb DB s/s with
Lat Pull Down: Drop Set=150x12/130x12/120x12
Seated Rows: Drop Set=150x 12/130x12/120x12
Shrugs: 3x12 @ 100 lbs. (This is actually light for me)
Rear Delt Machine: Drop Set=120 x9/110x12/100x15
Sissy Bar Curls: 3 x 15 @ 50 lbs.
Reverse Wrist Curls: 3 x 15 @ 30 lbs
Wrist Curls: 3 x 15 @ 40 lbs.
Pretty sore from yesterday, being the first day back, but felt good.
Forearms were so freaking pumped after the wrist curls, they were rock hard, and I could't open or close my hands fully. My wife had to drive home because I couldn't grip the steering wheel! Hope I can use them at work tomorrow! Few people in the gym asked if I was cuttnig again, because my arms were so pumped, vascular and striated. It's all good!
Tomorrow is technically on "off" day, but I still do light cardio and abs. Then more grocery shopping to get BIG! Doing about 3500 calories a day right now, all very nutrient dense foods. Working with a PHD Nutritionist from PA by the name of Chris Mohr. He is supplying the diet and workout plans for me right now. It all tastes good after the contest diet! And just think, I'm gonna do this for the nest 14-15 months! Yikes! I'll certainly need new clothes!
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Post by mrbeefy on Sept 19, 2006 20:30:35 GMT -5
 This Pic is 90 days after my first Pic posted. Some improvements in 90 days. Especially in Quad definition, and a little better vascularity. I'll get it right sooner or later! |
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Post by chrystalr on Sept 19, 2006 22:36:13 GMT -5
Those are some killer lifts Frank! And a good plan as well. Definitely keep an eye on the blood pressure cause that can definitely come to bite you in the buns later on.
Super impressed with the leg extentions. DANG! Got any pic's of those hammy's??
You've got great width from side to side but I'd agree with ya on the chest and lat's. Just a wee bit more on those babies and you're rockin'!!
Keep up the killer wo's! Absolutely fantastic!
~C
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Post by beckie on Sept 20, 2006 1:06:53 GMT -5
I read Chris's articles on bb.com-he's a very knowledgeable guy so I'm sure you'll look great by the time he's finished with you  |
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Post by mrbeefy on Sept 20, 2006 5:57:08 GMT -5
Thanks C and Beckie.
I've been talking with "Dr."Chris off-and-on for almost 2 years now, but we've never formally met in person! As a PHD in Sports Nutrition, with some decent coaching experience too, I'm willing to take the chance in investing my body to him. I bought his book, Weapons for Mass Contruction", and am using it as a guide, plus e-mail consultation from him for this mass building project over the next year.
But of course, I'll need all your comments and motivation to help me through!
The journey continues!
Carpe' Diem!
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Post by mrbeefy on Sept 20, 2006 11:54:50 GMT -5
I thought some might be interested on what type of diet I'll be using along with this workout. Your comments are invited!
Sample:
This is the nutrition plan on back day.
NB: I wake up at 3:30 am and take my Lab for a walk for 30 minutes, bathe, then breakfast. I'm at work by 6:00 am.
Meal 1: 4 whole grain waffles, 2 tbs. Pure Maple Syrup, 1 cup of low fat cottage cheese 1 cup of fresh bluberries.
761 Cal/34 g protein, 136 g carbs, 9 g fat.
Meal 2: 2 granola bars with 2 Tbs of natural peanut butter, 2 cups of skim milk
566 calories, 27 g protein, 60 g carbs, 23 g fat.
Meal 3: 4 oz. grilled chicken breast ( 1 mulit-grain roll, sliced tomato, lettuce, and 1/4 avacado)
1 cup of black bean soup, 1 apple.
420 calories. 35 g protein, 50 g carbs, 8 g fat.
Meal 4 Favorite MRP (Muscle Tech) with 1 cup of low fat milk, 1 tbs of flax oil, 2 cups of frozen fuit.
736 calories, 66 g protein, 71 g carbs, 16 g. fat.
GO TO GYM (4:30/5:00 pm)= LIFT HEAVY (BACK.Rear DELTS/ BICEPS)
Meal 5: Post workout
2 cups non fat chocolate milk
380 calories, 18 g protein, 64 g carbs, 0 fat.
Meal 6: (within 1 hour of workout)
4 oz. grilled lean hamburger (96% lean)
6 small roasted potatoes, drizzled with olive oil and sprinkled with rosemary, salt, pepper. Grilled Zucchini and squash.
720 calories, 35 g protein, 100 g carbs, 22 g fat.
Meal 7: (right before bed)
2 cups of non fat vanilla yogurt. 2 ccups red grapes. 1 Tbs flax oil.
437 calories, 9 g proetin, 64 g carbs, 16.5 g fat.
Sleep by 9:00 pm
This is the plan presented to me by Dr. Chris Mohr, PHD. You may have read some of his articles on BB.Com. Everyday has a different menu, but similiar macros. app. 3500 cal a day. I will follow this until XMAS, and asses how it's working out.
Comments?
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Post by Tim Wescott on Sept 20, 2006 14:31:23 GMT -5
Looks like a good off-season plan for adding mass Frank.......mohr has some good stuff on bb.com that I`ve read.
Keep pumpin` !!
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Post by mrbeefy on Sept 20, 2006 14:45:24 GMT -5
Thanks Tim! You too!
Next time we meet at a contest, I say we ROCK THE HOUSE! ;D
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Post by beckie on Sept 20, 2006 17:29:55 GMT -5
Looks like a nice tasty diet Frank-its definitely something I could follow without too much trouble |
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Post by mrky03 on Sept 20, 2006 18:27:35 GMT -5
MAN! I'm sitting here freakin starving reading about all this food! lol
Looks good Frank, you should definitly reach your goal!
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Post by mrbeefy on Sept 21, 2006 6:43:00 GMT -5
Easy day at Gym last night. 20 minutes of cardio and some light core work. 2 on /1 off schedule continues. Then off to the grocery store to buy more food. Soon I'll need a second job just to support my food "habit"! Tuna stir fry for dinner. Yum! People starting to get back to the gym after their contests. Good to see some familiar faces, talk about contest experiences and next years goals. This mornings weight = 162.00 lbs.
October 1st can't get here fast enough!
Wife thinks I'm crazy, because we are going to my nephew's wedding Saturday night, and I'm packing my own food to take with me! Hey, what's a bodybuilder gonna do!?!?!?!?
Tonight: Chest/Delts/Tri's...let's get ready to RUMBLE>>>>>>!!!
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Post by Tim Wescott on Sept 21, 2006 10:04:56 GMT -5
Wife thinks I'm crazy, because we are going to my nephew's wedding Saturday night, and I'm packing my own food to take with me! Hey, what's a bodybuilder gonna do!?!?!?!? Been doing stuff like this for years.....that`s what seperates us from the regular slobs out there!! ;D PS-No offense to any regular slobs who may be reading this. #smileygrouplaugh5js# |
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Post by mrbeefy on Sept 21, 2006 10:50:15 GMT -5
You got that right TIM!
Sometimes, some of the women I work with will ask, why do you this this? So, besides the wrote answers for better health, etc., I also ask them to think about something. How does their husband look naked? And would you be embarrassed to walk on the beach with him if he was wearing a speedo?
The visual give them a different perpective! ;D
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Post by beckie on Sept 21, 2006 17:17:59 GMT -5
I know what you mean Frank-A few years ago I trained with another bodybuilder and we were following a pretty strict diet and getting good results...one day he said to me "Well you've made alot of progress,I bet you'd look good naked" LOL I nearly dropped the weights i was lifting but if you think about it in that context it sure gives a different perspective |
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Post by mrky03 on Sept 21, 2006 18:29:15 GMT -5
I know what you mean, I look around the lunch room where I work and wonder how people can stand to eat as badly as they do! They have all gotten used to me over the years so I don't get alot of comments on why I'm eating plain tuna or chicken and salad for lunch.
Most of the guys that I work with are about my age or younger and already have high blood pressure, are on cholesterol medication or are type two diebetic's! Sad, most of this could be avoided or reversed just by controlling what they eat!
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Post by mrbeefy on Sept 21, 2006 18:47:29 GMT -5
You guys all are correct. I have a hand full of co-workers that try really hard, do some spinning, etc. But there are quite of few that are just killing themselves.
Good workout tonight:
CHest/Delts/Triceps.
New highs on DB Chest press, and Triceps were SO pumped that it looked freakily distorted, as if my arm was broken. IT was Cool!
But bad Shoulder presses. Used the Smith Machine and had no strength, Sucked. Not sure if I was tired, or the angle was just bad. Live to fight another day. Hitting legs again tomorrow. BOOYA!
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Post by mrbeefy on Sept 22, 2006 5:47:37 GMT -5
WOW!
Sore as hell today! Normally it takes about 18-24 hours before the DOMS kicks in. Chest and Tri's are really achey! BUT it's all good! Todays weight - 162.4 lbs.
Another leg day tonight! Building a solid foundation!
Also had another experience. My nutritionist has spinach in me diet. I decided last night....I HATE THE TASTE OF SPINACH! YUCK!
So I just swallowed it down and tried not to taste it. Again......YUCK!
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Post by gti steve on Sept 22, 2006 10:23:37 GMT -5
becareful with spinach! it has e-Coli!
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Post by mrbeefy on Sept 22, 2006 10:36:51 GMT -5
YEa...I've been reading the news. This was canned that I've had for awhile. Switching to another green leefy veg from hre on out.
Still hate the taste!
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