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Post by beckie on Sept 22, 2006 16:51:38 GMT -5
have you tried baby spinach Frank-its sweeter and makes a great chicken salad! Even I can't stomach the big leaves-way too bitter ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrky03 on Sept 22, 2006 20:05:27 GMT -5
I don't do spinach! Yuck!!!!
Your dedication to your goal is inspiring! Keep up the good work!
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Post by mrbeefy on Sept 24, 2006 15:45:42 GMT -5
Hi everybody! Training and diet going well. Still taking it slow and easing into the new diet and workout.....can't wait until October 1st...going 110%!
Something new going on. Having a lot of discomfort in both elbows. Especially on rows, lat pulldown. I don't think I'm hyper extending, and I'm using moderate weight. It doesn't feel like any type of tendonitis...or anything like that. Ideas? Suggestions?
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Post by Tim Wescott on Sept 24, 2006 16:29:48 GMT -5
Warm up the elbows with light pressdowns....30 reps,and dips between benches..high reps before you train.
Might help a bit anyway...good luck!
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Post by beckie on Sept 24, 2006 16:32:43 GMT -5
Where in the elbows,inside or out? I find if I flare my elbows out too much on rows and close grip bench I get pain on the inside of my elbows. with your lat pulldowns try and pull with your lats more rather thanusing your tri's to get the weight down
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Post by mrbeefy on Sept 25, 2006 5:45:49 GMT -5
Elbow Pain is on the upper left side, about 2 inches down form the point of the elbow. It's right about where the tendon insertion would be, so I'm thinking I may have start to pull it and now it's just irritated. I'll just keep an eye on it.
Todays weight 165 lbs. even. Chest/Delts/Tri's today! BRING..IT...ON!
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Post by gti steve on Sept 25, 2006 13:19:43 GMT -5
knock em out beef! throw them weights around!!!
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Post by mrbeefy on Sept 25, 2006 13:58:48 GMT -5
BOOYA! Lightweight Baby!
Bring them little piss-ant weights on!
HAHAHAHAHAAHAH!!!!!!!!
Go Avatar....Go Avatar.....Go Avatar!
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Post by beckie on Sept 25, 2006 17:09:56 GMT -5
those boobs get me every time....hmmm pity I don't have a pair like that but then I would be taken seriously here ay boys?? ![;)](//storage.proboards.com/forum/images/smiley/wink.png) It definitely sounds like tendinitis Frank so be careful with any movements that may cause over flaring of the elbows,esp skullcrushers,close grip bench etc... You may like to invest in an elastic support for the elbows and see if that helps? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Sept 25, 2006 18:03:51 GMT -5
#woot4ho# #woot4ho#
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Post by mrbeefy on Sept 26, 2006 5:36:59 GMT -5
Thanks Beck! Already wearing them when I work out now! Great minds thinking alike,ay?!? I think we would take you seriously...no matter how you were "endowed"!
mrky03.........BOOYA BABY!
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Post by mrbeefy on Sept 26, 2006 6:47:38 GMT -5
Well..workouts going well...Nutrition on track and doing what it's supposed to do. Todays weight is 166 lbs. (Was 157 at contest 9/9/06). So there was no MAJOR pigging-out. Eating clean.
Last Nights Workout:
Dips - 3 Sets @ 20 Reps Cable Flyes - 3 x 90 S/S with: DB Chest Press - 3 x 90 ( tried 100 but failure after 3) Incline Chest Press - Drop Set - 15 x 60/15x50/15x40 (Shoulders totally spent at this point) Shoulder Press - 3 x 40 Lat Raises - 3 x 30 Tricep Extension - 3 x 120 ( 20 reps)
Today is a Non-Training Day (working 2 on-1 off) Will take the dog for a brisk walk tonight after dinner.
Todays Nutrition:
Meal 1 - 2 cups of soaked oatmeal with skim milk/dried fruit/cinnamon 800 calories/ 29 g protein/ 130 g carbs/15 g fat
Meal 2 - Homemade Egg Muffin w/ 2 pcs. of Canadian Bacon and 1 large orange 450 cal/35 pro/65 carbs/6 fat
Meal 3 - Cliff Builders Bar/1 cup lowfat yogurt/1 grapefruit 460 cal 33 pro/ 64 carbs/10 fat
Meal 4 - 6 ozs. Turket breast on whole grain bread/ reduced fat cheese/tomato/lettuce / topped w/ honey mustard. veggie sticks / 1 cup lowfat milk 590 cal/62 pro/55 carbs/12 fat
Meal 5 - Triple Decker Natural Peanut Butter and Banana Sandwich on whole wheat bread / 2 cups skim milk 535 cal/33 pro/83 carbs/16 fat
Meal 6 - 1 cup nonfat plain yogurt mixed with a cup low fat cottage cheese / 1 cup of black seedless grapes / 1 banana / 1 Tbs of ground flaxseed / 1 oz of walnuts 595 cal/47 pro/49 carbs/26 fat
Definition starting to go away, and mass beginning, but arms, chest, quads looking huge and vascular. Forearms looking and feeling like rocks.
Generally feeling pretty good, but muscles really suffering DOMS, especially shoulders today. Followiong the plan to the letter so far. COME ON OCTOBER 1ST! Let's GET IT ON!
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Post by mrky03 on Sept 26, 2006 19:30:29 GMT -5
Everythings lookin good! It's hard to stay ripped and gain size, so don't sweat it too much. Just don't let it get too out of hand!
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Post by gti steve on Sept 27, 2006 20:14:03 GMT -5
awesome workout and meal plan! dont worry about the definition, its winter so noone sees it anyway!
keep it up!
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Post by Hoopie on Sept 28, 2006 2:10:36 GMT -5
Great looking w/o's! Like the meal plan, makes me even hungrier than what i am at 4 weeks out. 2cups of oats sounds good about now. Keep it going bro!!!
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Post by mrbeefy on Oct 4, 2006 5:51:21 GMT -5
Back on. Had a computer glitch...all better now. Had BodPod completed. Weight is at 169 lbs. BF was 18.4%. I'll take that at 3 weeks post contest! The other good news was that, since my last BodPod 9 months ago, I had gained 10 lbs. of Lean Muscle Mass, AND.....this is the lowest my BF has ever been post contest! Doing something right I guess! Still working the plan. Chest.Delts/Tri's today. Anybody have any suggestions on how to get a fuller more developed chest? I have developed the upper pecs ok, but not full or round enough. Trying to obtain that "Chest Plate" look. I'm back ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by beckie on Oct 4, 2006 18:03:34 GMT -5
Great to see you back Frank ![;)](//storage.proboards.com/forum/images/smiley/wink.png) What exercises are you doing for chest? I like changing the level of the incline bench from time to time,even just taking it up or down one pin can make a difference to the muscle fibers involved.
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Post by mrky03 on Oct 4, 2006 18:16:40 GMT -5
Good to have you back online, Frank!
I've always relied on the heavy basics for getting the most out of training, nothing new just get as strong as possible on benchpress, inclines, dips. I like a fairly low angle about 35 degrees on inclines and switch up between barbells and dumbbells. Focus on that mind to muscle connection and really feel the target muscles working!
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Post by Hoopie on Oct 4, 2006 22:25:48 GMT -5
Good to have you back online, Frank! I've always relied on the heavy basics for getting the most out of training, nothing new just get as strong as possible on benchpress, inclines, dips. I like a fairly low angle about 35 degrees on inclines and switch up between barbells and dumbbells. Focus on that mind to muscle connection and really feel the target muscles working! #goodpost4pw#
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Post by mrbeefy on Oct 5, 2006 6:07:08 GMT -5
Last Nights Workout ;D: Decline Chest Presses: 4 Sets / 12 Reps @ 70 lbs. Cables: 105/90/70 - Drop Sets x 4 (pushed for 8-15 reps) Incline Chest Presses: 4 Sets/12 Reps @ 70 lbs. Dips: 4 sets 20 (unweighted) Seated Lat Raise: 12 Reps @ 35 lbs. SuperSet with: Seated DB SHoulder Presses: 12 Reps @ 45 lbs. Tricep Pushdown (Rope): 4 Drop Sets 120/110/100/90 Failure Felt really strong yesterday. Didn't feel any undue strain on joints, etc. Liked the seated lat raise/shoulder press combo: felt good, really working the muscle without any pain in joints. Good pump. Feel the blood filling the muscle. I wonder why my shoulders and chest are a little sore today? Hmmmm? ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Barbell Bench presses really aggravate an old shoulder injury, and I've never felt strong on them. Difficult to get the right feel for it. SO, I rely more on DB and machines. Tonight: LEGS! AHHHHHHHHHHHHHHHHHHH! If I don't walk out of the gym limping or assisted...it wasn't a good workout! Feel ready to get it done!
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