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Post by Tim Wescott on Mar 6, 2007 17:15:40 GMT -5
Using that wheelchair huh Frank?
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Post by mrky03 on Mar 6, 2007 18:15:24 GMT -5
Good grief Frank! I'll bet your legs are sore! Great workout, good to see you're staying on point!
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Post by mrbeefy on Mar 6, 2007 20:37:58 GMT -5
Yea, yea, yea......I'm walking like a bride after her honeymoon!
But, I'll get over it, cause it's all good!
Tongihts Chest WO: DB Press 4 x 12 @ 70 S/S with DB Flyes 4 x 12 @ 50 (fail @ 10 on 4th set of presses=elbows weak)
Incline Smith Mach 3 x 15 @ 150
Crossovers 3 x 15 @ 90
ABS = 4 sets Crunches 4 sets Reverse Crunches 4 sets Weighted Cable Crunches
Cardio = 30 minutes Treadmill
Mind Muscle Connection was NOT totally there. Might have been distracted from a crappy day at work, or may have let my ego make me go a little too heavy, should have lightened up a bit. Was engaging shoulders too often, and elbows felt weak on the presses. I kept tryinmg to refocus the connection, but would lose it as fast as I connected. Or...it could be the reduced intake of calories right now too....or a combination..ot just a so-so day!
It was a 90% good WO...can't afford less than 100% at each and every wo.
Tomorrow.better focus.
OK TIM...........BRING IT!
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Post by Rich on Mar 6, 2007 21:05:15 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, 450This 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! #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# #smileyapplause3ec# You know it's a good leg day when your dinner wants to come out and watch!
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Post by beckie on Mar 6, 2007 23:57:32 GMT -5
LOL Rich put it right-nothing like a good puke to wake the body up!
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Post by Hoopie on Mar 7, 2007 1:04:56 GMT -5
Damn Frank tearing it up in the gym on leg day! Hows the diet treating ya my friend? Are ya getting leaner by the day?
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Post by mrbeefy on Mar 7, 2007 4:34:15 GMT -5
Rich, Beck, Hoops! Yea...getting closer...but you know how it is....taking it to the line again....I should be much tighter by now....but it's coming closer. Wednesday: 3: 30 am cardio....(half-asleep!) Back Day......yawn
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Post by Vikingjoe93 on Mar 7, 2007 9:37:13 GMT -5
Rich, Beck, Hoops! Yea...getting closer...but you know how it is....taking it to the line again....I should be much tighter by now....but it's coming closer. Wednesday: 3: 30 am cardio....(half-asleep!) Back Day......yawn Good one Frank, i cheated this morning and slept in. Going to do my cardio this evening ;D
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Post by mrbeefy on Mar 7, 2007 20:26:21 GMT -5
Wednesday Weight ~ 160.8 lbs 3:30 am ~ 30 min cardio TriSet DB Pullovers~3x12@75/85/95 Seat Cable Rows~3x12@120/130/150 Behind Neck PullDowns~3x12@100/130/150 2 Arm DB Row/Head Supported~3x12@75/85/95 fail last set Barbell Shrugs 20@215 20@250 20@275 15@ 350 fail 14 (cramp) 25@ 300 fail 22 Abs~ 4 sets 25 crunches 4 sets 25 reverse crunches 4 sets standing cable crunches for obliques Cardio~ 30 min treadmill Nutrition Meal 1 ~ 8 egg whites w/onions/garlic/2 asparagus/tsp oil/sf kool-aid Meal 2 ~ 2 chicken tenderloins/salad/water Meal 3 ~ 3 ozs shrimp/salad/water Meal 4 ~ 2 chicken tenderloins/salad (pre-wo)/water Meal 5 ~ 2 potatoes/42 g liquid protein (suppl)/water Meal 6 ~ 1 cn tuna/4 asparagus/onion/garlic steamed/sf kool-aid Snack ~ 1 Chocolate Rice Cake (60 Cal) Sleep
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Post by Tim Wescott on Mar 7, 2007 20:59:36 GMT -5
Wednesday Weight ~ 160.8 lbs 3:30 am ~ 30 min cardio TriSet DB Pullovers~3x12@75/85/95 Seat Cable Rows~3x12@120/130/150 Behind Neck PullDowns~3x12@100/130/150 2 Arm DB Row/Head Supported~3x12@75/85/95 fail last set Barbell Shrugs 20@215 20@250 20@275 15@ 350 fail 14 (cramp) 25@ 300 fail 22 Abs~ 4 sets 25 crunches 4 sets 25 reverse crunches 4 sets standing cable crunches for obliques Cardio~ 30 min treadmill Nutrition Meal 1 ~ 8 egg whites w/onions/garlic/2 asparagus/tsp oil/sf kool-aid Meal 2 ~ 2 chicken tenderloins/salad/water Meal 3 ~ 3 ozs shrimp/salad/water Meal 4 ~ 2 chicken tenderloins/salad (pre-wo)/water Meal 5 ~ 2 potatoes/42 g liquid protein (suppl)/water Meal 6 ~ 1 cn tuna/4 asparagus/onion/garlic steamed/sf kool-aid Snack ~ 1 Chocolate Rice Cake (60 Cal) Sleep Great workout Frank,and if you keep dieting like that you can`t help but get ripped buddy! Good job,keep it up.
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Post by masterschamp on Mar 8, 2007 10:18:14 GMT -5
Stay focused on the diet, Frank....you'll dial it in.
Keith
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Post by mrbeefy on Mar 8, 2007 10:31:59 GMT -5
Thanks Keith! I'm working on it...getting closer....just trying to find that right formula for me!
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Post by beckie on Mar 8, 2007 16:14:29 GMT -5
ha!! aren't we all!! Keep up the great work Frank
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Post by mrbeefy on Mar 8, 2007 16:18:00 GMT -5
Hi Beck!!! Well...Looking at your pics on yout site...you have your "form"ula down pretty good!!!
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Post by mrky03 on Mar 8, 2007 18:59:19 GMT -5
Your diet's looking tight, Frank! Update on pics?
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Post by mrbeefy on Mar 8, 2007 20:13:00 GMT -5
Thanks for checking in! I'll try to get some new pics this weekend.
Shoulders Hams....
Got to the gym with ZERO energy today...long day at work, mentally anyways...just drained me!
Woke up with very tendor left front delt. Seems to click with movement. Sore all day. Made tonights WO difficult.
S/S lat raises w/ DB Presses = 4 x 12 X 20 & 30 Face Pulls 3 x 15 @ 75 Rear Delt Flyes 5x 20, 15, 12, 10, 8
30 min cardio 5 sets 25 crunches 4 sets Reverse crunches
home ~ eat ~ sleep
Tough Day ~ Rest with hopes of a great day tommorrow.
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Post by beckie on Mar 9, 2007 0:49:46 GMT -5
thanks Frank-you always make me smile
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Post by mrbeefy on Mar 9, 2007 11:33:55 GMT -5
You're Welcome Beckie.....I had a response to your comment of, "You always make me smile", but they have rules about those types of comments here!
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Post by beckie on Mar 9, 2007 16:38:25 GMT -5
LOL 'Great' minds think alike!!! Have a super weekend!
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Post by mrbeefy on Mar 9, 2007 18:36:55 GMT -5
Right back atcha Beckster! Friday 3/9/2007 Cardio and Abs 20 min Treadmill 150 Cal 20 min Ellyiptical 275 Cal ABS 5 sets of 50 regular crunches ~ slow and tight 4 sets of 30 reverse crunches ~ slow and tight 3 sets weighted cable crunches ~ slow and tight Good hard squeeze on every crunch That's all she wrote for today! Saturday Arms ~ Abs ~ Cardio ....Let's get it ON!!!!
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