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Post by beckie on Apr 3, 2007 1:04:18 GMT -5
I have to have a plan too Frank or I lose focus! I have a list of basic exercises I stick to then I improvise with a different variation every other owrkout just to keep things fresh
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Post by mrbeefy on Apr 3, 2007 2:52:13 GMT -5
Will work on new plan today...
Yesterday wo..
10 x 10 Leg presses 10 x 10 Leg Curls 10 x 10 Leg Extensions 10 x 10 Calves 10 x 10 Single Leg Presses All done slow, squeeze.
cardio (yes..on leg day) abs. went home, ate and passed out by 9:00 pm
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Post by mrbeefy on Apr 3, 2007 13:08:58 GMT -5
April 3, 2007 New Workout Plan and New High Carb Day Plan
CKD ~ Carb Up ~ Mod High Glycemic ~ April 2007
300 Carbs / 6 = 50 g per meal
180 Protein / 6 = 30 g per meal
Keep fats as low as possible
Calories Protein Carbs Fat
5:00 AM Meal # 1 Low Fat Waffles 3 180 9 36 0
SF Syrup ½ Cup 70 0 24 0
Protein 1 Scoop Zero Carb 84 20 0 0
334 29 60 0
8:00 AM Meal # 2 Same as above 334 29 60 0
11:00 AM Meal #3Breakfast Bars 3 270 3 54 4.5
1 Scoop Zero Carb 84 20 0 0
354 23 54 4.5
2:00 PM Meal # 4 Lean Turkey 6 ozs 220 50 0 2
Rice Cakes 4 PB 240 4 48 4
460 54 48 6
4:30 PM Meal # 5 Low Fat Waffles 36 180 9 36 0
SF Syrup ¼ Cup 35 0 12 0
Protein (after WO) 2 Scoops 168 40 0 0
383 49 48 0
8:00 PM Meal # 6 Scoop Zero Carb 84 20 0 0
84 20 0 0
TOTALS [glow=red,2,300]1949 204 330 10.5[/glow]
Franks CKD Workout April 2007
High Intensity WO 60 sec rest bet sets/90 sec rest bet each exercise
AM Cardio 20-30 minutes / PM Cardio 30-45 minutes / 6 days a week
Monday = Legs
Squat or Leg Press 10x10
Lying Leg Curl 10x10
Seated Calf Raise 10x10
Leg Extension 10x10
Tuesday = Back / Chest
Bench 3x6-10 superset with Flys 3x6-10
T-Bar Row 3x6-10 superset with Pull-Ups
Incline Bench 3x6-10 superset with 3x10-15 dips BW
Lat Pulldown Front 3x6-10 superset Seated Rows
Cardio = 30-45 minutes / Abs
Wednesday = Cardio / Abs / Core
10 min cardio warm –up
TRI-SET = 3 x 50 Crunches/25 Reverse Crunches/15 Roman Chair
TRI-SET = 3 x 25 Cable Crunches/Hyperextensions/100 Stick-Turns
SUPERSET = 3 x 50 Ball Oblique Crunches/25 Bicycle Crunches
1 Set Normal Crunches SUPERSET with Reverse Crunches to Failure
Cardio = 60 minutes
1 Set Normal Crunches SUPERSET with Reverse Crunches to Failure
Thursday = Shoulders / Arms
Seated Military Press Smith Machine 3x8-10 SUPERSET with
Seated Behind Neck Shoulder Press 3x8-10
Preacher Curls 3x8-10 SUPERSET with
SkullCrushers 3x8-10
Lateral Raises 3x10-15 SUPERSET with
Shrugs 3x10-15
Seated Pronated DB Curls 3x10-12 SUPERSET with
V-Bar Press Down 3x10-12
GIANT SET x 3
Forearm Curls 8-10
DB Concentration Curls 8-10
Rev Forearm Curls 8-10
Cable Tricept Extensions
Pull Ups – Failure
Friday = Total Body WO (Fast & Furious!)
Bench 2x8-10
T-Bar Row 2x6-10
Incline Bench 2x6-10
Lat pull down front 2x6-10
Behind Neck Shoulder Press 1x8-10
Military Press 1x8-10
Curls Choice 2x8-10
Tricep Choice 2x8-10
Stiff Leg Deads 1x8-10
Ab Crunch 2x10-20
Rev Crunch 2x10-20
Cardio – 30 Minutes
THEN – repeat above ONE MORE TIME ~ Lighter Weight
Saturday = REPEAT TUESDAY AND WEDNESDAY WORKOUT TOGETHER
60 minutes Cardio Total
[glow=red,2,300]SUNDAY = TOTAL REST[/glow]
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Post by Intensity on Apr 3, 2007 14:15:27 GMT -5
Ok now I understand…. Da Beast is COMING Good job Frank!
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Post by mrbeefy on Apr 3, 2007 14:22:54 GMT -5
You got it, MO! The seeds have been planted...... The metamorphasis has begun...... Hide the women and children.......be afraid.....be VERY afraid! Wait! Just kidding! Bring all the women back!!!!!
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Post by Intensity on Apr 3, 2007 14:31:42 GMT -5
You got it, MO! The seeds have been planted...... The metamorphasis has begun...... Hide the women and children.......be afraid.....be VERY afraid! Wait! Just kidding! Bring all the women back!!!!! Hehe… this guy's testosterone level is out of this world! ;D
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Post by mrbeefy on Apr 3, 2007 14:34:52 GMT -5
YES, that's exactly what my wife tells me too! Right before she chases me away and says, "STOP IT!" But, it's all for the greater good of bodybuilding...all mankind, and of course....world peace!
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Post by beckie on Apr 3, 2007 16:53:30 GMT -5
I think your wife should be very afraid-with all that testosterone floating around she might be in danger!!
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Post by mrbeefy on Apr 3, 2007 19:28:37 GMT -5
No. I'm very careful...but it did go off once when I was cleaning it.....a gun...a gun.....I knew what ya'll were thinking! Old rock-n-roll song... " I can go for miles, and miles, and miles....." Cardio!..stop it ;D Perhaps I'm related to Triumph the Wonder Dog...." I KEED..I KEED!" " Don't hate da player....hate da game!"
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Post by mrky03 on Apr 3, 2007 19:31:47 GMT -5
INSANE BROTHER!!!!
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Post by mrbeefy on Apr 4, 2007 7:47:27 GMT -5
Decreasing Protein to 230g
[glow=red,2,300]NEW LOW CARB DAY DIET for NEXT FEW WEEKS[/glow]
April Low Carb Days Protein 230 g / Fats 65 g per day / Carbs < 30 Or Protein 38.33 g per meal / Fat 10.83 g per meal *
Meal # 1 1 scoop Zero Carb,12 Almonds = 23 Protein / 7 Fat
Meal # 2 1 Cn Tuna, ½ Cup Cottage Cheese, 1 Cheese Snack Stick = 52 Protein / 14 Fat
Meal # 3 4 oz Tilapia 7 pcs Snack Cheese = 49 Protein / 12 Fat
Meal # 4 After WO Meal 2 Scoops Zero Carb, 12 Almonds = 43 Protein / 7 Fat
Meal # 5 3 oz Chicken Tendors, Lg Salad, 1 Tbs Oil = 15 Protein / 14 Fat
Meal # 6 1 Cup Cottage Cheese, 1 Scoop Zero Carb = 48 g Protein / 10 Fat
TTLS = 230 G Protein & 64 G Fat
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Post by beckie on Apr 5, 2007 0:10:34 GMT -5
how has your body adjusted to the low carbs Frank? Are you still getting dizzy/lightheaded?
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Post by mrbeefy on Apr 5, 2007 6:01:29 GMT -5
Beckie! ALWAYS a pleasure to hear from YOU! No more dizziness or anything. I think that was a one time shot to to the carbs being numerous and high glycemic. My last carb up was also high glycemic, but cut the amount in half. Feeling pretty darn wirey, I must say! Only set back at the moment is that my joints are getting a little painful, specifically my right knee. I've probably been hitting the cardio a little too hard (treadmill), so I'll switch back to the elliptical more often (less pounding on knees). ALL in all...feeling and doing pretty darn good, even without any current "in house cardio". April 5, 2007 Low carb day 3:30 am 20 min treadmill 12 almonds/zero carb protein Today will be delts/arms...I've also been working traps into delt day, instead of on back day. I feel a little better tie in this way. See Timmy....instinctive training ;D ooooohhh...aaahhhhh! ;D
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Post by mrbeefy on Apr 6, 2007 10:34:47 GMT -5
Here it is............. Weight on the scale at the gym was 162.2 lbs....up another pound or two. Had my BF measured 5 times by Near Infrared app. BF by averaging the 5 readings was about 14%. Had 7 point calipers done 3 times by both a certified trainer and the Gym Owner...average again about 14%. Appears the largest reading was, believe it or not, carrying most of the fat in my back (Scapular reading). Could barely get a reading on legs and arms. SO.....weight went up again by a pound or two, and BF has dropped about 1.5 %. Most BF on back. Now, that we know that...where do we go from here? Your ideas please? Diet changes, if any? Work out tweaks, if any? This is weird!
Today WO was Total Body 2 sets major body parts, moderate weight, high intensity...30 minutes cardio/abs.
Low carb day.
Frank
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Post by beckie on Apr 6, 2007 17:01:26 GMT -5
thats great Frank!! We all have places that hold fat,mine is the old batwings I'm sure Tim will have some suggestions on where to go from here!
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Post by Hoopie on Apr 6, 2007 23:42:48 GMT -5
Stay with the diet Frrank. The bf is down and your bw is up, thats a good thing. Cause you rare either putting on lean mass or holding some water. Either or you bf% is down and that is wha tyou want. Stick with it and keep going. Are you still checking with keto sticks to make sure you are in ketosis? My thinking is, if the bf% is going down and the scale is going up then i am growing....
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Post by mrbeefy on Apr 7, 2007 20:37:00 GMT -5
Saturday April 7, 2007
Thanks guys...hanging in there. Low Carb Day ~ dropping protein to 200 grams per day. Might be converting unused glycogen to fat.
Weight steady 158-161 lbs. But bf dropped to about 14%. Seven point calipers. Probably holdng most of my fat in my back.
Todays WO:
Bench 3x6-10 superset with Flys 3x6-10
T-Bar Row 3x6-10 superset with Pull-Ups
Incline Bench 3x6-10 superset with 3x10-15 dips BW
Lat Pulldown Front 3x6-10 superset Seated Rows
Cardio / Abs / Core
TRI-SET = 3 x 50 Crunches/25 Reverse Crunches/15 Roman Chair
TRI-SET = 3 x 25 Cable Crunches/Hyperextensions/100 Stick-Turns
SUPERSET = 3 x 50 Ball Oblique Crunches/25 Bicycle Crunches
1 Set Normal Crunches SUPERSET with Reverse Crunches to Failure
Cardio = 60 minutes
1 Set Normal Crunches SUPERSET with Reverse Crunches to Failure
3 sets of crunches lying backwards on hyperextension machine. DEEP stretch back...and crunch. Felt great.
OVERALL: Feeling pretty good....got past the first few weeks in ketosis. Still experimenting with low vs high glycemic caebs for carb up day.
Feeling fuller. Feeling tighter........getting there. Confidence is increasing becasue I can now see the changes.
Watch...listen....soon the Beast will start to growl! ;D
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Post by beckie on Apr 8, 2007 16:57:30 GMT -5
excellent Frank-its good to see you much happier about where you are! Hows Mrs B going with her powerlifting?
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Post by mrbeefy on Apr 8, 2007 17:57:12 GMT -5
Hey Beck!
Yea, everything seems to be working well now...just need to be patient.
Talking about patience......
My wife is doing ok. Status quo on you know what. Her first powerliifting contest is in Cleveland on June 2nd. My next show was supposed to be in Toledo Ohio....June 2nd.
I put off my APril show because she wante3d to go to SC. Now this...so who knows.....I'm checking around right now. SO many contests going on, but a lot of politics as you know.
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Post by mrbeefy on Apr 9, 2007 2:39:04 GMT -5
April 9, 2007 Monday Moaning 3:30 am Cardio Time ~ Day 5 of Low Carb Then off to work! Short week...Leave for SC Wednesday Night.
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