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Post by Tim Wescott on Mar 10, 2007 8:12:15 GMT -5
Keep it going Frank,and diet hard bro!
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Post by mrbeefy on Mar 11, 2007 11:57:29 GMT -5
Sat/Sun
Tri-Set: (no rest between exercises, add wt. each set as reps decrease)
{Skullcrushers:
20,15,12,10 = 75,85,105,110
{Dips Between Benches:(hands on one bench, feet on another, plates on lap)
20(bodyweight only),15,12,10,drop plate when no more reps are possible on all sets and keep going with just bodyweight until you fail,=,25,35,45
{Pressdowns:
30,20,15,12=150,175,190,210
Rest a full minute or so between Tri-Sets,but zero rest between exercises
Tri-Set:
{BB Curls:
12,10,8,12..up,then back down in weight=60,70,110,90
{Seated Alternate DB Curls:
4 x 10 (constant weight)=35
{Concentration Curls:
4 x 10 (constant weight)=30
Super-Set:
{Cable Curls:
2 x 12-15 go light and very strict with slow negatives=105
{Pressdowns:
2 x 25-30=105
Wrist Curls:
4 x 20,15,12,10=50,70,90,70
Up then back down in weight
Wrist Curls again:
1 x 50....use a light weight obviously=50
40 minutes cardio = 20 on treadmill/20 on ellyptical TTl=400 cal
ABS 3 sets 50 crunches 3 sets 50 reverse crunches 3 sets 50 weighted crucnhes
SUN = Off, sleep in and relax Nice day outside = walk dog in park fpr 1.5 hours
Ready for Monday Leg Day?
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Post by beckie on Mar 11, 2007 18:50:15 GMT -5
Don't ya just love those trisets Frank!? Nothing like a bit of pain to motivate the mind!
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Post by mrbeefy on Mar 12, 2007 3:24:53 GMT -5
You got that right there, Beckster ! ;D
Monday Morning....March 12, 2007
3:30 am Cardio = 30 minutes-300 cal
Listened to an old CD with a song on it " The Blue Man" or Do-ba-de-ba do-bop or something like that....was laughing the whole time on the treadmill...at 3:30 in the morning......yup...crossed the line into insanity... ;D
We'll see if I'm still laughing after leg day ~ HAHAHAHAHAAH!!!! LOL!!!!
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Post by mrbeefy on Mar 12, 2007 19:47:19 GMT -5
Updated Contest Prep Pics March 12, 2007 Ok everybody...I need ALL your help. Diet? Exercises? Posing? This year is about learning contest prep, so that next year I can come out BIG TIME. If I can't fix this in one year...I'm spinning my wheels. I've heard some of it already..."you're big, you got mass, nice arms, good quads, etc". "Man if you could only get CUT ENOUGH, IF YOU COULD GET RIPPED, YOU'D BE UNBEATABLE". Ok my friends....how do I get there...from here? My previous pics from about 6 weeks ago, diet, and workouts are all here in my journal. Please....help me out. Thanks, Frank
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Post by youngblood on Mar 12, 2007 20:37:17 GMT -5
Good pics Beefy. A constructive critique, however, would be to focus on width of your shoulders and back. Your traps do need some work, as when you hit that rear lat spread, there's not much to pull your eye into the center of your upper back. You've got the thickness, from front to back, just need to refine that "coal" into a "diamond." Similar to what your friends have been telling you, and you have said you've heard it before, so no need to harp on it. Keep up the good work.
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Post by mrbeefy on Mar 12, 2007 20:40:45 GMT -5
Thanks YB!
Exactly what my wife said when she took the pics. I'll keep working on it. Keep an eye on me...if ya see me off track....slap me around a bit!
Thanks buddy!
Frank
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Post by RUBICON19 on Mar 12, 2007 20:44:32 GMT -5
Okay. just looked at your diet. Any high carb days? How much protein are you eating per day?
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Post by mrbeefy on Mar 12, 2007 20:47:55 GMT -5
I'm doing a 5 day carb cycling rotation. 200-150-100-50-25 Proteins between 1 to 1.5 x body weight (162 lbs today) This is something Tim suggested a start with.
Suggestions?
Thanks fro EVERYTHING!!!!!
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Post by beckie on Mar 12, 2007 21:04:39 GMT -5
How do YOU feel your body has changed on this diet? You look like you have leaned out but it would seem you lose fat VERY slowly,therefore you need a longer dial in period to peak. I agree with YB that you need to continue to add width to your upper body because your arms are solid and stand out more than any other part of your upper body. What has Tim got you doing for back? Are you doing pullups? Even if you are I have observed people pulling up with their biceps so you need a wide enough of a grip to take them out of the equation-do them slow and really focus in on the negative portion of the movement. I also have a feeling(because my triceps do the same) that your triceps are somewhat taking over your shoulder exercises-I'm not sure what your form is like but I would suggest you try lifting less weight and make sure your elbows aren't pointing even slightly forward during the presses.. Maybe also add in some single arm cable side laterals to burn out the side delts...
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Post by Mystic79 on Mar 12, 2007 21:15:28 GMT -5
I am by no means any sort of expert but I do have a good eye for detail and I will first say:
Very impressive pics! Although you are short you have alot of density and mass, and tremendous development, especially in the quads and lower body in general.
I think what stands out as far as improvement is chest. Really really pounding away at them, and doing some isolation work to really bring them out more, maybe some heavy decline dumbell flyes. I like decline because it really emphasized that squeeze. Sort of imagine you are breaking a walnut between your pecks.
Another thing, on the back shot try to lean your body back more, it will give a better apperance of a V-taper. RIght now you are too square and straight in relation to the camera. Keep your waist in and stick more of your lats/upper back out towards the camera more. You have good back development but the posing doesn't extenuate your strengths.
Your calves are good! But again the angle you are using doesn't show the goods. Try twisting your calf inward (heel towards center, toe outward) so that you see more of a side view of the calf rather than a straight on shot.
Your lat spread is pretty good but traps could use some more mass. When my traps were at it's biggest I was doing heavy shrugs in a power cage., and of course really FOCUSING on the squeeze., I'd like to make very slow movements and focus on the negative., really helps bring them out more.
Again I am no expert but I wanted to give a completely objective assessment at least from what I see. YOu have what it takes man, just gotta work on poses that really bring out your strengths and make some slight changes in your routine.
I can't say much about the nutrition part, but once you lose more bodyfat I'm sure things will come out that you can't see now, i.e. more seperation, definition, etc. which will only make your presence even better!
You rock Beefy!
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Post by mrbeefy on Mar 12, 2007 21:19:44 GMT -5
Wow Becks! Thanks! I'm sure my form could use work. AND you're right about my arms. They tend to overpower everything else...from chest to delts, to...well you saw the picks. I may have to lightne the weight and increase the rep range more to really butn the delts too. Good idea. I guess I knew that...just didn't sink in until you said it. I'll work on your suggestions. Thanks Hon! I really appreciate it! Keep an eye on me now.....anything else comes to mind...just keep it coming! and don't forget... I owe you one now LOL! Frank
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Post by RUBICON19 on Mar 12, 2007 21:21:43 GMT -5
I am the same way. All LIMBS.. Big legs and arms , but lacking in the chest and back width departments! I like the diet Tim has you on. How long have you been at it? How many pounds have you lost? What is your cardio schedule?
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Post by mrbeefy on Mar 12, 2007 21:22:24 GMT -5
Mystic! Great observations buddy!
I'll keep on it...and keep those ideas coming my friend!!!!!
Frank
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Post by RUBICON19 on Mar 12, 2007 21:26:30 GMT -5
Adding EFA's?
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Post by Hoopie on Mar 12, 2007 21:46:47 GMT -5
Frank i am by NO means an expert at this game but here is what i am doing. Ever since i injured my ankle and couldnt do cardio i switched my diet a little. I went to the CKD diet(cyclic keto-genic diet). It a tough diet but man have i seen the changes in my leanness. I do a 5 day zero-30 carbs/day with a carb up on the 5th day. Then back to zero-30 carbs for 5 days. I take in a fairly high amount of fats, all from efa's. In the beginning i was tired as hell then all the sudden it seemed like my body kicked over to burning fats for energy and i havent been tired/sluggish since. there is an article about this diet here on Tims board under diet and nutrition i believe. Give it a read/thought. Hell you can have a cheese burger without the bread. I found a web site that even list the foods you can eat and the ones to stay away from. I have seen nice changes with this diet and no cardio and i actually cant wait to add cardio in while on this diet. Give it a read you may want to try it out...... Now to bust your balls. Get your head in this game buddy and stay focused. You CAN do this!!! Kick it in overdrive get yourself refocused and do it. You don't have to like it you just got to do it. An i along with everyone else here knows that you can now all you have to do is tell yourself to do it and take NO prisoners in the process. Stick to your diet like glue, like its your bible of survival. Give me a call anytime buddy and i will even bust your balls over the phone to get you going if i have to. Stage time is getting closer so lets kick into overdrive and get psychotic or as Big Boss Dude(Tim) would say, "TIME TO GET MIDEVIL"!
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Post by beckie on Mar 12, 2007 22:36:08 GMT -5
Frank,there is also a book called The Cut Diet by Chuck Rudolph-its 6 meals a day but at the 18th meal on day 3,you carb load,then revert back to the low carb system... www.cutdiet.comof course we may all confuse you totally with all our different ideas! #arollseyes3zc#
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Post by Hoopie on Mar 13, 2007 0:56:12 GMT -5
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Post by mrbeefy on Mar 13, 2007 4:02:09 GMT -5
Thanks everybody...as soon as I wake up, I'll start posting back ....just got done with my 3:30 am c ardio...(yawn!) Also just tried Zero-Carb Protein.....not bad ;D
Will get back in a bit!
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Post by Hoopie on Mar 13, 2007 4:31:46 GMT -5
Thanks everybody...as soon as I wake up, I'll start posting back ....just got done with my 3:30 am c ardio...(yawn!) Also just tried Zero-Carb Protein.....not bad ;D Will get back in a bit! What flavor and by what company. I use vpx strwberry/kiwi zero carb protein. Taste awesome, like a sweet tart.
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