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Post by GerryT on Feb 23, 2007 8:46:50 GMT -5
Keep it going, Frank. Pulling for you and Da Beast!
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Post by Hoopie on Feb 23, 2007 9:21:10 GMT -5
Thursday Delts..didn't do hams Did an "ok" Delt workout. I've had better. Got in..got out of the gym. Was one of those days again (bad attitude). Perhaps it's the carb deplete thing, or perhaps I'm just psychotic, but the closer I get to contest, the bad attitude creeps in. Really need to stop letting this happen. Distracts from everything. Felt I needed to post it though...perhaps some of you have been there, done that, too. Just slap me a few times and tell me to snap out of it! Today is just cardio and abs...probably a good thing. Would rather go home, eat a pizza and go to sleep for therest of the day (NOT!) Tomorrow is arm day, more cardio and abs again. If I don't snap out of this, the whole weekend will suck. Anybody have some motivation to spare out there? Motivational articles? Whatever? Contest time is approaching...and Da Beast is yet to show his head! Keep your head up Frank! YOu can kick it! I have had those weekends and they suck i'll agree. Thats when i look in the mirror and tell myself," am i a man or a mouse"! God Damnit i aint NO mouse and i know you are NOT. We are only a few short weeks out now my friend so lets schrink rap it up and bring it to the stage.
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Post by Tim Wescott on Feb 23, 2007 16:22:25 GMT -5
I always think of my detractors and the people who said I would never make it,and there were lots of them............gets me fired up every time.
Plus I want to win.
Do you want to win Frank?
If so,get your head out of your ass and train like a man possesssed or you`ll lose.
Remember,the guys you`re goping up against.may be training for blood...I know Hoops is!
Get busy my friend,the time to win is NOW !!!!
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Post by RUBICON19 on Feb 23, 2007 23:56:10 GMT -5
Suck it up my friend. only the strong shall survive!!!
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Post by mrbeefy on Feb 24, 2007 12:54:41 GMT -5
Saturday February 23, 207 Back in the saddle Arms Superset Barbell Curls=3x12,10,8,@70,90,120 Skullcrushers=3x15,12,10@90, 110, 150 TriSet Seat Alt DB Curls=3x12x10x8@35,45,55 Seat EZ Tricep Curls=3x15,12,10@90,120,150 Mach Preacher Curls=3x12,10,8@45,65,85 Giant Set Press Downs=1x15@120 Hammer Curls=1x15@45 Tricep Dips=1xfailBW= failed @ 78 Conc Curls=1x12@35 Press Downs=2x30,20@120,150 Wrist Curls=5x20,15,12,10,20@40,50,80,90,30 ABS= Crunches 5x25 125 Rev Crunches5x25 125 Bicycle Crunches5x25 125 Weightd Crunches 125 Roman Chair 125 Total Crunches 725 Cardio=Elliptical 10 min then crunches 10 min then crunches 10 min then crunches Total = 425 calories+ 275 crunches Total crunches = 1,000 reps I think....I got my groove back ;D
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Post by mrbeefy on Feb 25, 2007 18:00:14 GMT -5
Sunday ~ off day today ~ light cardio and Abs. Attended Aunts Funeral.
Going to the Arnold Expo next weekend. After next weekend...decision time.
Do the April 14 show in WV or go to SC for a wedding with my wife.
IF I go to SC, then I can do the Canton Ohio show on May 5th. Just all bad timing diet wise.
Must keep in mind that this year is LEARNING to cut and prep for shows, not necessarily the shows themselves. However, I DO have to prep like each show is really happening and COUNTS! That means, wo, diet, tanning, posing, supps, etc. The whole enchilada!
Tough decisions, but if I take the prep lightly, I feel that it will be a detriment for next years coming of Da Beast!
Decisions, choices!
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Post by mrbeefy on Feb 26, 2007 4:23:44 GMT -5
Monday Morning February 26, 2007
3:30 am Cardio = 30 min walk 225 Calories
Meal #1 = 10 egg whites w/ peppers/sf Kool-Aid
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Post by Vikingjoe93 on Feb 26, 2007 6:26:57 GMT -5
Nothing like a brisk walk at 3:30 in the morning, eh frank
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Post by mrbeefy on Feb 26, 2007 7:30:14 GMT -5
That's what it's all about VJ....just doing what ya gotta do, when ya got the time to do it!!!
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Post by Hoopie on Feb 26, 2007 23:52:08 GMT -5
Way to tear it up Frank! Keep that focus and drive buddy!
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Post by mrbeefy on Feb 27, 2007 19:06:55 GMT -5
GREAT Chest DAY! Left EGO at door...nothing super heavy tonight. Stretch and Pump. Bench Press ~ 5 Sets...WIDE grip, tight squeeze. Incline Bench ~ 4 sets...modifed angle...squeeze. Flyes ~ 4 Sets...Deep negatives..hold 3-5 seconds at bottom and squeeze at top. Pec-Deck ~ 4 Sets...good squeeze but angle didn't feel right...too much delt work. 30 minutes cardio..........home , eat sleep
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Post by mrbeefy on Mar 1, 2007 6:27:49 GMT -5
Quick Update: Haven't felt good for the last couple of days. I think My diverticulitis flaired up Only thing I can do is take it easy for a few days until it passes. Arnold weekend. Really need to blast my wo's now later
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Post by beckie on Mar 4, 2007 2:44:12 GMT -5
Nothing like a good pain in the gut to sideswipe you eh!? Hope it comes right soon-my aunt gets it badly too. Looks like you've been putting in some good workouts-keep it up buddy and don't freak if you have a bad day with the training,diet is THE most impt factor from now on in!
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Post by mrbeefy on Mar 4, 2007 17:30:48 GMT -5
Sunday ~ Arms (and a little chest, just for fun!) DB Curls S/S with Lying Db Extensions 4x12 EZ Bar Curls S/S with EZ Skullcrushers 3x12 Preacher Cable Curls S/S with Push Downs 3 x 12 Push Downs V-Bar 1 x 20 WG Bench 5x15 Tomorrow..a new dawn...a new attitude....Time to crush the workouts and diet!!!!
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Post by mrbeefy on Mar 5, 2007 9:59:54 GMT -5
Monday Moaning! March 5, 2007
3:30 Am Cardio 30 minutes @3.8 = 245 calories
Meal # 1 = 8 egg whites/3 Asparagus w/ chopped onions and garlic mixed into egg whites. 1 Tbs oil for cooking.
Coffee
Meal # 2 = 4 ozs. Chicken Tendors w/ 3 ozs. Broccoli
Meal # 3 = Salad
Meal # 4 = (Pre-wo) 4 ozs. Tilapia w/ 6 Asparagus
Meal # 5 = (Post-wo) 1 Yam w/ Cinnamon & 42g Liquid Whey Protein (IDS)
Meal # 6 = 4 ozs. Tilapia w/ 6 Asparagus
Snack = One Rice Cake w/ SF Jelly
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Post by Tim Wescott on Mar 5, 2007 13:22:18 GMT -5
Diet looks great Frank,but always eat some protein with each meal.......ie. a can of tuna would be nice at Meal # 3.
Train hard and stay on point!!
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Post by mrbeefy on Mar 5, 2007 13:27:04 GMT -5
Got it Tim! THANKS! NOW TIME TO GET XXXXXXXXXXXXXXXXXXX-LARGE!!!!!!
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Post by mrbeefy on Mar 5, 2007 21:07:59 GMT -5
Mondays Leg Day = 3-5-2007
OK...This was such a great workout.....This is my disclaimer that the Leg Presses are a little "graphic"! *
Warm up on treadmill = 5 minutes...got blood moving....
Squats = 20, 15, 12, 10, 20 @ 150, 175, 185, 210, 150 Felt Good!
Leg Presses = oh-oh!* 20, 15, 12, 10, 50@ 360,450,540, 650, 450 This was great, kinda! At the 25 rep mark of the 50, I lost my peripheal vision...at the 35 rep mark...I threw-up..finished the reps, and then swallowed hard!
Leg Extensions = 3x15 @ 225 I had to hold on to machines to walk at this point. I could not walk free standing.
Calf Raises = 10 sets of 25 or failure Standing = 5 x 350 Seated = 5 x 650
This was by far one of the hardest Leg Days I've hit, especially since it was my low carb day! I highly recommend it!!!
Every WO should be THIS good! I hope I'm not crippled in the morning!
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Post by mrbeefy on Mar 6, 2007 4:53:09 GMT -5
Tuesday MY LEGS ARE SORE TO-DAY!!! Yikes!
3:30 am 30 min cardio..well kinda of a limping cardio thing anyways!
Same diet as yesterday, except adding tuna with the salad at meal # 3.
Today = Chest DAY!!!!
BRING IT!!!!
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Post by Vikingjoe93 on Mar 6, 2007 5:17:40 GMT -5
Tuesday MY LEGS ARE SORE TO-DAY!!! Yikes! 3:30 am 30 min cardio..well kinda of a limping cardio thing anyways! Same diet as yesterday, except adding tuna with the salad at meal # 3. Today = Chest DAY!!!! BRING IT!!!! Looking good Frank, am cardio will get some blood in those sore legs ;D
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