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Post by chanman83 on Nov 21, 2006 10:51:03 GMT -5
Nice workout mrbeefy!!! ahah yeah.. gotta get in all in before gobble gobble day.
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Post by beckie on Nov 21, 2006 13:55:23 GMT -5
Sounds like you could eat the whole turkey Frank?? Well done!!
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Post by Tim Wescott on Nov 21, 2006 16:08:47 GMT -5
Damn!!!
Insane back day Frank!! #bowdown3ht#
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Post by mrbeefy on Nov 21, 2006 19:19:39 GMT -5
Thanks everybody! I've been hitting it REALLY hard . Today was arm day. P/RR/S.
Arms Rep Range
Alt Db Curls: 8 x 35 - 8 x 45 Cable Curl: 10 x 120 - 10 x 150 Conc Curl: 12 x 35 - 12 x 35 (spotter push up on last reps) Wgted Dips: 8 x10 - 8 x 25 - 8 x 35 (wgted is new to me!) Push downs: s x 160 - 2 x 210 DB Kick Backs: 12 x 35 - 12 x 45
ABS: Roman Chair - 3 x 25 Decline Crunch - 3 x 25 Cable Crunches - 3 x failure
20 minutes cardio
I am SO spent! Everything hurts. My arms NEVER hurt, but they do tonight! Can't wait until tomorrow...BRING IT ON!
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Post by Tim Wescott on Nov 23, 2006 9:47:04 GMT -5
NICE!!!!!!!!!!!!!!!!!!!!!!!!! #highfive5wp#
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Post by mrbeefy on Nov 23, 2006 10:34:01 GMT -5
Chest Day:
Pre-Exhaust with Pec-Deck and Cables.
P/RR/S - Rep Range Week
Inc Db Press: 8x 70 - 8 x 75 - 8 x 80
Flat DB Bench Press: 10 x 85 - 10 x 95 - 5 x 110 (NEW PR) (fail) 5 x 100
Smith Mach Decline Press: 8 x 150 - 8 x 180 - 6 x 180 (fail)
Barbell Bench Press: 8 x 175 - 8 x 200
Cable Crossovers: 10 x 80 - 10 x 100 - 10 x 120
DB Flat Flyes: 12 x 50 - 12 x 60 - 8 x 60 (fail)
Did some VERY light flyes with full stretch back and tighjt squeeze at top to finish.
20 min cardio
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Post by mrbeefy on Nov 25, 2006 15:23:55 GMT -5
Well...End of week 2...P/RR/S... Today was Rep Range LEG DAY!
10 minutes treadmill warm up.
Leg Extensions: 8 x 300 - 8 x 300 Hack Squats: 12 x 200 - 12x250 - 12 x 300 One Leg-Leg Press: 15 x 200 - 15 x 250 - 12 x 275 Leg Press: 8 x 500 - 8 x 700 Stiff Leg Deadlifts: 10 x 250 - 8 x 275 Lying Leg Curl: 12 x 120 - 12 x 150
Was a good week. Still pretty sore! Off tomorrow.... Monday begin SHOCK WEEK!!!! Bring IT ON!!!!! ;D
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Post by beckie on Nov 25, 2006 16:10:03 GMT -5
how are you going with your eating Frank? As I recall Chris has you on ALOT of food
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Post by mrbeefy on Nov 25, 2006 22:31:10 GMT -5
Yes, He did. We were at about 3500 calories a day. On a previous cycle I was above 4000, so this was easier.
I did drop it down a bit by cutting out the milk and eliminating abot 2-300 calories here and there with Chris concurrence. Otherwise,,,,diet is good. I've been between 170 and 175 and that's where I'd like to stay unitl the first of the year when I get my next BoPod done to check my bodyfat. Then I'll re-assess where I want to go,
Right now I'm about 20 bs over my last contest weight.
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Post by mrbeefy on Nov 28, 2006 8:51:11 GMT -5
Well...first day of shock week was just that..a SHOCK!!!
I hit the supersets SO hard, about half way through my workout, I had to walk outside for some fresh air...thought I was going to lose my lunch! Sweat like crazy!!!
This is gonna be a tough week !!!
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Post by gti steve on Nov 28, 2006 11:13:08 GMT -5
wow frank, 300lb leg extension. thats awesome. and i thought my 160 leg extension was good. Thanks for putting me to shame #smileydidisaythat8ws#
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Post by mrbeefy on Nov 28, 2006 11:41:07 GMT -5
Thanks Buddy! A lot has to do with being only 5'2". The fulcrum of weight is very close and tight, making a little easier to move....however..... 300 pounds IS 300 pounds!!!
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Post by gti steve on Nov 28, 2006 11:59:01 GMT -5
300 lbs @ 5'2 is really only 45lbs Frank. i did the math.
i dont feel so bad now. #smileybusted4nh#
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Post by mrbeefy on Nov 28, 2006 12:11:41 GMT -5
Ok...Ok....
We won't talk about the 800 lb. Leg Presses or the 400 lb. Shrugs either then!!!
;D
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Post by gti steve on Nov 28, 2006 13:04:04 GMT -5
LOL
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Post by beckie on Nov 28, 2006 16:11:48 GMT -5
Great lifts Frank!!
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Post by mrky03 on Nov 28, 2006 19:42:19 GMT -5
Yes, He did. We were at about 3500 calories a day. On a previous cycle I was above 4000, so this was easier. I did drop it down a bit by cutting out the milk and eliminating abot 2-300 calories here and there with Chris concurrence. Otherwise,,,,diet is good. I've been between 170 and 175 and that's where I'd like to stay unitl the first of the year when I get my next BoPod done to check my bodyfat. Then I'll re-assess where I want to go, Right now I'm about 20 bs over my last contest weight. Sounds like a good plan Frank!
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Post by mrbeefy on Nov 29, 2006 7:28:11 GMT -5
Thanks Everybody!!!
Good Arm Day Yesterday!!! The Gym Owner said someone was kidding that the mirror I was in front of was one of those "carnival mirrors" that makes everything look bigger!
SERIOUS PUMP!!!
P/RR/S = Shock Week Arms EZ Bar Curl S/S with CG Chins 2 x 10 x 80 - 10 Preacher Curls S/S with Reverse Curls 1 x 70 x 70 - 1 x 10 x 50 Drop Set Single Arm Cables 10 x 80 - 10 x 70 - 8 x 70 Cable Push Downs S/S with Single Cable Rev Pull Down 2 x 10 x 160 - 2 x 10 x 70 Rev Grip Cable Push Downs S/S with DB Skull Crushers 2 x 10 x 120 - 2 x 10 x 45 Drop Set Wgted Dips (across two benches) 2 x 10 x 90 - failure x 45
Finished with 20 min cardio @ 3.5
NOTE: This morning I did 30 minutes of cardio, but took some RedLine! Yikes!!! Been awhile since I took RedLine! I'm still shaky 4 hours later!!! I think I'll lay off the Redline from now on!!!!
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Post by gti steve on Nov 29, 2006 7:33:04 GMT -5
Hey Frank, how did you like the EZ Bar curls supersetted with the CG Chins? Those are a killer!
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Post by mrbeefy on Nov 29, 2006 7:35:14 GMT -5
Actually they felt GREAT!
I liked the stretch of the chins after the curls.
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