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Post by mrbeefy on Dec 1, 2006 10:53:36 GMT -5
A good shoulder day yesterday! Went heavy, went home!!!! Indulged ina pizza !!! (Sometimes, ya gotta do, what ya gotta do!)
Light cardio and abs today.
Saturday: FINAL SHOCK WEEK WORKOUT = LEGS!!!!!! In commemoration of Saturday also being my B-day ;D, my gift to myself will be TOTALLY OBLIVIATING my legs in my workout!!!
Well, ok....I also set up a massage for Sunday afternoon with 2...yes, 2 massage therapists!!!
"A baby gotta do....what a baby gotta do!" ;D
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Post by gti steve on Dec 1, 2006 11:07:57 GMT -5
2 women massage therapists?! wow frank im a little JeL!
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Post by mrbeefy on Dec 1, 2006 11:31:44 GMT -5
Gotta try it sometime. VERY cool!!!
My first was in Vegas ;D
They call it a Hawaian 4-Hand Wave Massage.
You start out in a Aroma Therapy Massage Room with ONE Tharapist, who begins the massage,,,,at one point, the SECOND Therapist enters the room...silently. Suddenly, as they are working your feet, and on their way up the calf, you feel 4 HANDS! While one works upper, the other works lower. When One works left, the other works right. VERY COOL.
Just what I will need after Final SHOCK Leg day Satuarday, and to relaxe for the Evil Dentist on Monday!!!
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Post by gti steve on Dec 1, 2006 12:21:39 GMT -5
the last time i went for a woman massage in vegas, i had to pay!...i believe they called the a "rub & tug" #smileyhysterical1zs#
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Post by mrbeefy on Dec 1, 2006 14:30:11 GMT -5
HA!! Been there. Done that........in Europe ;D
Unfortunate story (abbreviated form): Freind went to Vegas on business trip with boss and female subordinate. Friend had affair with subordinate. (WHY? Clark County is easy ride!) Came Back from Vegas, told wife (Dumb A__). Wife Divorced him. Subordinate told Boss about affair. Boss fired friend. Subordinate also gave friend STD's.
Moral: What happens in Vegas does NOT ALWAYS STAY..in Vegas!!!
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Post by gti steve on Dec 1, 2006 14:33:43 GMT -5
HA!! Been there. Done that........in Europe ;D Unfortunate story (abbreviated form): Freind went to Vegas on business trip with boss and female subordinate. Friend had affair with subordinate. (WHY? Clark County is easy ride!) Came Back from Vegas, told wife (Dumb A__). Wife Divorced him. Subordinate told Boss about affair. Boss fired friend. Subordinate also gave friend STD's. Moral: What happens in Vegas does NOT ALWAYS STAY..in Vegas!!! thats a whole bowl of suck. #smileybusted4nh#
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Post by mrbeefy on Dec 7, 2006 6:53:56 GMT -5
Dateline......Post B-day ...... Post P/RR/S........Post Tooth Extraction:
Taking things easy this week due to all the above. Light cardio and ABS every other day. Tough to not lift.....Want to heft some serious poundage!!!!
BUT.......the Beast will wait, and attack the miniscule steel on MONDAY!!!! POWER.....REP RANGE......SHOCK!!!
ARHHHHHHHHHHHHHHHH ;D
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Post by gti steve on Dec 7, 2006 7:26:00 GMT -5
better to recoup and rest up cause when u come back, you come back stronger!
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Post by TNA on Dec 7, 2006 7:59:44 GMT -5
Take it easy Frank then when you're ready, get back and slam the iron!!!
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Post by mrbeefy on Dec 11, 2006 9:33:10 GMT -5
Ok....todays the lastrest day beforethe second go-around of P/RR/S!!!!!
I am "chompin-at-the-bit" so bad! I can't stand it. For the last week: Cardio, abs, diet.
Perhaps I'll sneak in a little chest tonight.....just to prime the pumps for tomorrow!
TOMORROW: P/RR/S ~ POWER ~ CHEST/BACK ! ! !
Rock-n-Roll Baby!!!
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Post by gti steve on Dec 11, 2006 10:05:05 GMT -5
Hit em good and hit em hard!!!
Where you sitting at now?
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Post by mrbeefy on Dec 11, 2006 10:22:46 GMT -5
Well: Base first. Remember I'm 5'2". and 49 years old! (YIKES!) Started 3 years ago at 185 lbs with a 44 inch waist. Today: Scale says................172 lbs. 32 inch waist (gimme a break...I'm off season!) Last on-season, I was wearing little boys size 16 pants! I was up to 178 about two weeks ago, but was feeling really sluggish. Cut back on a few calories, and upped the cardio a pinch. I think I may have to stay as a lightweight (154) for contest. BP has been borderline, and goes up with thw weight. Don't want to go middleweight (too many people there already!) Touhest part for me is getting cut enough at contest time. I'm thinking about trying a few trial runs in 2007 and experminet wiht a few things on cutting. We'll see!
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Post by gti steve on Dec 11, 2006 10:29:30 GMT -5
172 with 32" waist is nothign to scoff at. good job!
Don't wanna clutter your journal, but its deff motivating!
Got my own POWER bis/tris/forarms/abs! woohoo today!
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Post by mrbeefy on Dec 11, 2006 11:12:27 GMT -5
Sounds damn good!
Normally after any day I do forearms, my hands aren't worth crap the rest of the day. Can't open doors, can't grip steering wheel. Could barely open the car door last time! Before we left the gym, I had to have my wife take both hands and rub out my forearms, because they were so filled with blood, I couldn't open or close my hands!!!
AIN'T IT GREAT!!!! ;D
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Post by mrbeefy on Dec 12, 2006 8:13:15 GMT -5
Well, here we go! Todays starts the next 3 week P/RR/S workout! This is a bit more intense then the first cycle through, adding a push/pull theory and hitting back and chest twice a week. In preparation for today, I went to the gym last night and did some light chest with a good hold and squeeze in the pec's. Wanted them just a bit sore for tonights workout. This morning started with 20 minutes of cardio @ 3.5, empty stomach, 5 cc'c Ventilean (thermo). This is what tonight's destruction will look like! Power Week Back - Tuesday/Thursday Rack Deadlift 3 x 3-6...........6@235/6@315/6@405 Bent Row 3 x 4-6................6X205/6X205/2@295 drop 4@204 Weighted Chins 2-3 x 4-6...6x50 x 3 CG Seated Row 2-3 x 4-6 ....6x150/6x200/6x250..killer!
THEN.......
Chest-Tuesday/Thursday (Pre-Exhaust first w/Cables/Pec-Deck)
DB Bench Press ......3 x 4-6 6X85/6X100/6X105 (tried 115=Wouldn't budge!) Smith Mach Incline Press 3 x 4-6 ......6x130/6x160/6x160 Weighted Dips 2 x 4-6....6@ 45 lbs. / 6 @ 50 lbs.
didn't do power bench....Went with 30 min cardio @ 4.o instead Depending on how I feel, I may then go over to the Powerlifters and do some Heavy Bench with them....my wife needs her TLC here too, since she has decided to be a powerlifter! We can work on her technique and let her socialize and glean some ideas from the powerlifters. The gym has been slow in prep for the holidays, so most of the "wanna-be's" are NOT there, taking up MY space! Another plus is that my wife has been trying to leave work by 3:00 pm (we drive to and from work together), so that gives us a little more time for our workout, beats the crowd, AND gets us home at a decent time to eat, "in-house" cardio ;D, and good nights sleep. Life has been good lately! ;D
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Post by gti steve on Dec 12, 2006 8:22:33 GMT -5
Kick ass tonight!
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Post by mrbeefy on Dec 12, 2006 12:11:30 GMT -5
Steve..........
I can't make up my mind what I like more:
Your positive kick-butt attitude.......
or your avatar!!!
Either way..thanks for keeping me motivated!
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Post by mrky03 on Dec 12, 2006 18:05:59 GMT -5
Looks good Frank. I think its a good idea to compete as a light wt. and just focus on perfecting your body. You look massive and have good proportions already. If you come in hard as a rock in your next show you will kick some major ass!!!
I'm lovin this P/RR/S training looks like you're doing all right with it too!
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Post by Tim Wescott on Dec 12, 2006 18:10:21 GMT -5
Looks good Frank. I think its a good idea to compete as a light wt. and just focus on perfecting your body. You look massive and have good proportions already. If you come in hard as a rock in your next show you will kick some major ass!!! I'm lovin this P/RR/S training looks like you're doing all right with it too! I agree Frank,at your height,chisel and hone your body to perfection and you`ll be hard to beat. Throwing on a ton of weight to try to get to lighheavy will just result in more bodyfat and help to ruin your lines and aesthetics. Certainly not trying to trash your goals,but I know you`d kick mucho ass as a lightweight if in shredded condition.
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Post by RUBICON19 on Dec 12, 2006 19:38:31 GMT -5
Lets here about the first P/RR/S workout!
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