|
Post by mrbeefy on Feb 13, 2007 20:17:21 GMT -5
No workout tonight Took 3 hours to get home from work! That sucks ! ! ! Pending weather,,,chest tomorrow ! CRAP !
|
|
|
Post by mrbeefy on Feb 14, 2007 6:36:23 GMT -5
WORK CLOSED TODAY DUE TO OVERNIGHT SNOWSTORM!!!
HAHAHAHAHAH!!!
Gonna get a little more sleep...
Then hope they can clear a path to the gym...
if so, I'm so there Baby!!!
BIG CHEST DAY PLANNED ! ! !
Booya! ;D
|
|
|
Post by Tim Wescott on Feb 14, 2007 14:44:40 GMT -5
Frank,of course I can`t do this anymore because I live out in the woods far from town,but back in the day, I trained with my two twin cousins who were just animalistic in the gym. None of us had a car so we would walk in snow and ice storms for over a mile each way while weariung lots of clothes, with our heads and arms poked through big trash bags. We`d hit the gym finally,warm up a bit, train like freaks,then walk back and do this daily, rain or shine. I beleive if I had to,I would still do it if I didn`t live so far away. Hope ya` get there buddy!
|
|
|
Post by mrky03 on Feb 14, 2007 19:31:26 GMT -5
Frank,of course I can`t do this anymore because I live out in the woods far from town,but back in the day, I trained with my two twin cousins who were just animalistic in the gym. None of us had a car so we would walk in snow and ice storms for over a mile each way while weariung lots of clothes, with our heads and arms poked through big trash bags. We`d hit the gym finally,warm up a bit, train like freaks,then walk back and do this daily, rain or shine. I beleive if I had to,I would still do it if I didn`t live so far away. Hope ya` get there buddy! Thats awesome Tim! I've trained in some pretty adverse conditions, like sub zero temperatures in a unheated garage! BTW good workouts Frank! Stay focused buddy and just stick to what Tim says!
|
|
|
Post by mrbeefy on Feb 14, 2007 20:27:58 GMT -5
Wednesday, February 14th, 2007 Happy Valentines Day
Chest Day: Bench Press-4x15@175 REALLY wide grip Smith Mach-3x12@150 DB Fly-3x10@45 deep and slow-3 sec hold at bottom S/S with Crossovers-3x15@70 Dips@BW to failure Drop down for push ups between benchs to failure
Serious pump on chest-felt good.
Nutrition
10 egg whites/1 red potato 10 egg whites/1 red potato 10 egg whites/1/4 c oatmeal Protein Drink w/ creatine 1 Red Potato 4 chicken tendors/5 hard boiled egg whites large salad 1.5 gallons of water
all in all - good day
time for sleep - DOMS is kickin my butt today!
TIMMY! Back wo?
|
|
|
Post by chanman83 on Feb 14, 2007 21:23:23 GMT -5
Nice workout!
|
|
|
Post by mrbeefy on Feb 15, 2007 4:14:15 GMT -5
Thanks C-Man Thursday .. .. .. AM Cardio (3:30 am) 150 Cal Meal #1 - 10 egg whites/1 Red Potato Here we go again! ;D
|
|
|
Post by beckie on Feb 15, 2007 4:15:48 GMT -5
I wondered why you were up so early Frank! Its 10.15pm here,just got in from a meeting.. Don't you just love all those egg whites
|
|
|
Post by mrbeefy on Feb 15, 2007 6:24:55 GMT -5
Egg whites? YUCK! I have chickens picketing in front of my house with signs that say, "SAVE OUR CHILDREN!"
|
|
|
Post by mrbeefy on Feb 15, 2007 6:36:17 GMT -5
Ok Less than 8 weeks out from contest. Still feeling way too round. Starting to get nervous about this one. The plan for this year was to learn how to cut for contest, so that next year could be MY year......but I feel like I'm still in a maintenance stage. I have never been able to get REALLY cut, that's what this year was for. To learn to do just that. But I feel like I'm no where near getting ready. Is it just paranoia or what? Makes me want to scream! AHhhhhhhhhhhhhhhhhhhhhhhhhh!!! HELP!!!!
|
|
|
Post by mrbeefy on Feb 15, 2007 8:51:47 GMT -5
ROAR ! ! !
In early 16th-century Rome, a little girl was walking to school one day when she passed by the Rome Public Library. In front of the library that morning, were two things she had never seen before: One was a huge, shapeless chink of marble, and the other was a man in a smock. The little girl was really curious, but she was real late for school, so she raced off to school. Later that afternoon, she was coming back from school, and she passed again by the Rome Public Library, and she was looking for that huge, shapeless chuck of marble, but it was no longer there. In its place stood a statue of the most beautiful lion she had ever seen. Michelangelo was washing his hands and thinking about what he had just done that day, and the little girl walked over and tugged on his smock. “Hey,” she said. “How did you know there was a lion in there?”
The moral of the story? If Michelangelo had not removed everything that was NOT lion from that huge, shapeless chunk of marble, no one would have ever seen the lion.
|
|
|
Post by mrbeefy on Feb 15, 2007 20:04:32 GMT -5
Thursday Back Chins: Bw @ 12 / 75@5 / 50@5 Lying Barbell Row-12,10,6,15@50,70,100,70 Seated Cable Row-15,12,10,20@70,90,150,100 BB Shrugs-15,12,12,8@270/360/360/400 KILLER! DB Shrugs-20,15,15,30@70/120/120/100 KILLER X2! (traps were actually cramping up!) Cardio - Elyptical 30 min 400 calories Kicked Butt! Nutrition (didn't add up numbers today ) 10 egg whites/1/4 oatmeal coffee 10 egg whites/salad 15 shrimp/1 potato 1 potato 15 shrimp/4 oz green beans/salad 1 gallon water I'm spent ! - Goodnight
|
|
|
Post by mrbeefy on Feb 16, 2007 7:21:23 GMT -5
Friday
10 egg whites RiceCake SF Jelly coffee
Chicken Tendors 1/2 c green beans
Chicken Tendors 1/2 c green beans
BF WO 1 potato Aft WO 1 potato
2 scoops protein delite 1 rice cake w. SF jelly
Totals
920 cal 140 Portein 92 carbs 2 fat
Today weight 164.00
|
|
|
Post by Tim Wescott on Feb 16, 2007 7:38:35 GMT -5
That type of dieting,while cycling carbs,cals,and protein amounts,will definately get you ripped Frank.
Try to get in nat least 1 gram of protein per pound of bodyweight as a minimum amount...........bump it up just a bit today (can of tuna).
I`ll be sending you an e-mail with more diet thoughts and tactics that might help you bro.
|
|
|
Post by mrbeefy on Feb 16, 2007 7:56:12 GMT -5
TIMMY!
Cool....I will look forward to the diet thoughts and tactics...I will need all the help I can get Bro!!!
Thanks again!
ARMS - - - BRING IT!!!
Da Beef Meister
|
|
|
Post by mrbeefy on Feb 16, 2007 14:09:21 GMT -5
Here is what Friday the 16th and Saturday the 17th will look like! I'm dead meat come Sunday!!!! Wish me luck!
Friday February 16th, 2007
Shoulders:
Pre-Exhaust Super-Set:
{Lateral Raise:4 x 20,15,12,10=20,30,40,50,30
{Seated Bradford Press:12,10,8,12=85,100,100,85
Cybex Seated Lateral Machine:4 x 20,15,12,20=20,30,40,20 (I do NOT like this machine. It is ergonomically wrong for my short stature. ALmost inujured myself. Next time I will go with the below suggestions instead)
(if no lateral machine,do behind the back laterals or cable laterals one arm at a time,same rep scheme
Face-Pulls:5 x 20,15,12,15,20=100,120,150,120,100
Down The Rack Bent-Over Laterals:1 x 8,drop,1 x 8,drop,1 x 8,drop,1 x 8,drop (example-40-8,30-8,25-8,20-8) =50,40,30,35,20
Hamstrings:
Seated Leg Curls:
5 x failure ,plus half reps to failure on all 5 sets=70
Stiff-Legged Deadlifts:4 x 20,15,12,10 =135,150,170,200
Cardio = 250 calories
Saturday February 17th, 2007
Biceps,Triceps,Forearms,Cardio,ABS:
Biceps/Triceps:
Super-Set # 1: {Seated Dumbell Curls: 4 x 12 35's {Lying Dumbell Extensions: 50's 1 x 20 3 x 15
Super-Set # 2: {Kneeling Cable Curls: 15 12 12 15 All w/ 120 {Pressdowns: 4 x 20 All w/150
Super-Set # 3: {Standing Cable Curls: 2 x 15 All w/120 {Kneeling Cable Extensions: 1 x 20 1 x 15 All w/ 120
Pressdowns: 15,drop 15,drop 20 totalling 50 non-stop reps!! 180/170/150
Forearms: Wrist Curls: 5 x failure with increasing weight 30/40/50/60/70
Wrist Roller: 2 x failure decreasing weight 70/35
Cardio/Abs: Elliptical for 10 minutes 50 Crunches Elliptical for 10 minutes 50 Bicycle Crunches Elliptical for 10 minutes 50 Reverse Crunches Elliptical for 10 minutes 50 Ball Crunches Elliptical for 10 minutes 50 Reverse Crunches Elliptical 10 minutes 50 Weighted Cable Crunches
TOTALS = Burned 800 Calories and completed 300 Crunches
THis was a MARATHON!!!
Stick a fork in me - - I' DONE!
|
|
|
Post by gti steve on Feb 16, 2007 14:44:05 GMT -5
TOTALLY KILLING IT!
|
|
|
Post by Tim Wescott on Feb 16, 2007 17:05:23 GMT -5
Looks insane Frank,just the way I like it!!
|
|
|
Post by beckie on Feb 17, 2007 3:15:59 GMT -5
Yeah! looks awesome Frank You and Tim make a great team
|
|
|
Post by masterschamp on Feb 17, 2007 8:40:07 GMT -5
Great job, Frank....hope you don't have to walk too much after that one!!
Keith
|
|