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Post by mrbeefy on Jan 18, 2007 13:53:25 GMT -5
Thanks guys....I believe you that he's a genious! I saw it with my own eyes last September in PA. Now............if he would only return my e-mails ;D ;D ;D ;D ;D ;D ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on Jan 18, 2007 13:58:38 GMT -5
Genie...............c`mon,I`m built way better and cuter too! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) ![](http://www.dqshrine.com/dq/dq6/genie.jpg) Oh,you said genious!! In that case you are totally correct! LOL
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Post by mrbeefy on Jan 19, 2007 6:52:03 GMT -5
Delts/abs/cardio So,So Delt wo. Lot of lactic acid burn in delts. Short & sweet (just like me ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) ! ) Did reverse crunches on a decline bench. Felt pretty good. Need to do more of these because they feel like they are hitting the lower abs pretty good. Got to the gym late, so felt rushed. Left the gym late. Drove ALL the way home. Got out of the car......left my gym bag on a chair at the counter in the gym!!! ![:(](//storage.proboards.com/forum/images/smiley/sad.png) Had to drive ALL the way back and get it! Ahhhhhhhhhhhhhh!!! Ate and crashed! Just cardio and abs today......Arms tomorrow....off Sunday. Need to slow down. Get that mind/muscle connection. Still working too much on getting the reps in, instead of "feeling" the work out! " I need to feel the force working through me!" Of course....I'm STILL looking for that Jedi Master (TIMMY)! "Where are you...Obi Wan Timmy.......you are my only hope!" ;D
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Post by beckie on Jan 19, 2007 19:13:11 GMT -5
so,you had a blonde moment Frank??? ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrbeefy on Jan 19, 2007 19:33:44 GMT -5
Yep 'er! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) YO YA KNOW....FORGOT MY GYM BAG< FER SURE!!! (slight flip up of the blonde hair!) Todays gym visit: 20 min cardio 4 sets rev crunches on incline 4 sets weighted cable crunches 4 sets normal crunches 4 sets roman chair 20 minutes more cardio Wifey was deadlifting with her trainer....looked awesome!!! "I" got in trouble for forgetting "HER" lifting belt! Carried her books since we were 12 years old. Now I carry her gym stuff! YIkes!!! ;D
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Post by beckie on Jan 19, 2007 23:23:54 GMT -5
sounds like somebodys under the thumb' ![;)](//storage.proboards.com/forum/images/smiley/wink.png) have a great weekend! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 20, 2007 9:55:09 GMT -5
E-mails sent Frank!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrbeefy on Jan 20, 2007 10:44:57 GMT -5
Thanks Tim! Got it!!!! Sent reply. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Beck - Yea....she's starting to think she's all that!!! But I can't help myslef, she's so darn cute! Good WO today! Arms = SERIOUS pump! Went a little lighter = all supersets = I go/you go with wife. Went for perfect from and tight squeeze on each and every rep. Sissy bar curls S/S Skull Crushers 3x12,10,8 Seated DB Curls S/S DB Extensions 3x12,10,8 Preacher Cable Ccurls S/S Rope Pull Downs 2x30,20 Snuck in 3 sets decline Rev Crunches w/medicine ball between my knees. 3x 25 In and out of the gym in 50 minutes Tomorrow = off (well cardio and abs means an off day ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) ) Monday - back to legs! Also started carb cycling this week...so far ...so good. Todays weight = 165 lbs. THe saga continues....lift hard my brothers and sisters!!!! OH...one more thing...just a quick thanks to TIM for all his help and guidance. He has made quite a few suggetions and I've been implementing them with much success. HE IS DA MAN!!! ;D
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Post by Tim Wescott on Jan 20, 2007 10:45:40 GMT -5
Frank,I`ll give you some sample workout scenarios to use for each bodypart on different weeks just to keep things fresh and to avoid adaptation from setting in.
Here`s your training routine,and I`ll go bodypart by bodypart giving you other options to use to keep things fresh,then once you get the idea behid it,you can tweak them yourself.
MONDAY LEGS (Increase Wgt) Leg Press 50,40,30,20,10 Squats 3x12,12,10 Front Squats 3x12x12x10 Leg Extensions Decrease Wgt 4x12 drop 8 Calves Standing 5x8-20 Leg Pr Ext 5x10-15 Rev Hypers 20,12,10,8,6
TUESDAY CHEST Barbell Press 5x10-12 DB Press 3x10-12 DB Pullovers 3x10-12 Cables 3x12-15 Pec-Deck 3x12-15
WEDNESDAY BACK Seated Rows 4x10-12 Upright Rows 3x10-12 Lat Pull Down 3x10-12 Shrugs 3x15-20 Hyperextensions 3x12-15
THURSDAY SHOULDERS Mil Press 4x10-12 Hammer Str Press 3x10-12 Lat Raises 3x12-15 Front Raise 3x12-15 Pec-Deck Rear Delts 3x12-15
SATURDAY ARMS S/S Sissy-Bar Curls 3x12,10,8 Skull Crushers 3x12,10,8 Seat Alt Db Curls 3x12,10,8 One Arm Db Ext 3x12,10,8 Cable Preacher Curls 2x15-20 Cable Push Down 2x30,20
Forearm Curls 3x15-20
I`ll start out with leg training first and a few templates that you can go by.
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Post by mrbeefy on Jan 20, 2007 10:51:00 GMT -5
Timmy.......you must be "omnipotent" (NOT impotent!)! If you look at the times of the last corres, we were typing at the same time!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) I will start this work out right away! You are the GREATEST!!! and.............I will do my best to make you ALL proud!!! Yea.....even that POWERLIFTER wife of mine ;D Let's GIT ER DONE!!!!! BOOYA!!!! Frank
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Post by Tim Wescott on Jan 20, 2007 11:03:27 GMT -5
In this case,the routine you`re doing below incorporates almost all of the basic compound leg exercises .......not needed in my opinion,but OK to do once and a while to shake things up. Rember,if you don`t recouperate,the training is wasted for the most part and the above scenario is a tough one to gain from because you use all the heavy basics in one day. MONDAY LEGS (Increase Wgt) Leg Press 50,40,30,20,10 Squats 3x12,12,10 Front Squats 3x12x12x10 Leg Extensions Decrease Wgt 4x12 drop 8 Calves Standing 5x8-20 Leg Pr Ext 5x10-15 Rev Hypers 20,12,10,8,6 Here`s a few samples: Week # 1: Squats: 1 x 20 1 x 12 1 x 8 1 x 5 1 x 20 (Adding wt. each set,and going back down in wtr. on the last one) Hack Squats: 4 x 10-12 (Use the same weight for each set and rest only 60 seconds max between sets) Dumbell Lunges: 3 x 15,12,10 (Add wt. each set,do one leg at a time for increased time under tension) Lying Leg Curls: 5 x 10-12 (Use the same weight for each set and rest only 60 seconds max between sets) Seated Leg Curls: 3 x 20 (Use the same weight for each set and rest only 60 seconds max between sets) Routine for: Week # 2: Leg Press: 20-warmup 12 10 8 15 30 Add wt. each set,then drop wt. on the last set) Super-Set: Smith Machine Front Squat: 4 x 10-12 (constant weight) Leg Extensions: 4 x 10-12 (constant weight) Stiff-Legged Deadlifts: 4 x 15,12,10,12 Lying Leg Curls: 4 x 10 (do one rep,followed by a half rep,then keep repeating until you have done 10 full,and 10 half reps per set. You`ll have to go lighter,but do them slow and strict and get ready to hurt) Week # 3: One-Legged Leg Press: 5 x 15,12,10,12,20 (up and back down in weight) Leg Extensions: 3 x 20 (Use a constant poundage with very minimal rest here) Step-Ups; 3 x 20 (Hold some moderately heavy dumbells and do each leg seperately) Full Squats: 1 x 20 (Use a weight that almost kills you to get 20 reps....stay there until the set is done no matter how long the set takes...you must me grinding out reps here as if your very life depended on it) Super-Set: Lying Leg Curls One-Legged Leg Curls 5 x 10-12 each (no rest between sets) Week # 4: Squats: 10 sets of 10 reps Lying Leg Curls: 10 sets of 10 reps Week # 5: Giant-Set: {Squats {DB Lunge {Lying Leg Sled {Leg Extensions {Hack Squats (2 cycles of each,no rest between exercises.....add weight for the second cycle and decrease reps.) (Reps should be between 8-12 on all sets but will decrease at times as the sets go on.) Then on to: Leg Press: 1 x 50 (work hard as usual) Tri-Set: Lying Leg Curls Seated Leg Curls One-Legged Leg Curls (3 cycles each,no rest between exercises) Then onto: Stiff-Legged deads: 1 x 20 (Stand on a bench or platform for a better stretch. If you stand on a platform,put a 25 pound plate under the ball of each foot for an even better stretch. I`ll go onto chest stuff soon!! Any questions,just ask! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 20, 2007 11:05:11 GMT -5
Hey,if you gonna` be impotent,you gotta` think impotent........or is that important? LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Jan 20, 2007 13:07:13 GMT -5
V.I.P. Very Impotent People... ;D
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Post by mrbeefy on Jan 20, 2007 19:20:08 GMT -5
COOL TIM!!!
Looks killer, but I LOVE IT!!!!
Now....
Bring on chest, back, arms and delts!!!!
AND>>>>>>>>>>>All the AB secrets you can muster!!!!
Main weakness...cutting and getting the Core RIPPED and SHREDDED!
What say you MASTER JEDI?!?!?
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Post by mrbeefy on Jan 21, 2007 17:50:40 GMT -5
Sunday off day...which means cardio and abs ![;)](//storage.proboards.com/forum/images/smiley/wink.png) 20 min Cardio Treadmill 150 cal 3 sets Abs 20 min Cardio Treadmill 150 cal 3 sets Abs Walk in mall for about an hour. Was cold and snowy today, and didn't want to sit in the house and be tempted to eat, so got out and walked. Tomorrow = Tweaked Leg Day ;D High Carb Day = 200 g
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Post by Hoopie on Jan 22, 2007 0:27:45 GMT -5
Its bad when we look forward to those high carb days and they are still only 200g. Thats what i get for monday, 200g.
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Post by mrbeefy on Jan 22, 2007 7:23:35 GMT -5
Well...Monday morning....did some am cardio. Right knee is tight as hell. Might be pounding it too much on the treadmill. Might switch to the elyptical for a day or two and see how it feels. Leg day today...and in a bit of a crappy mood. (wife..nuff said). SO I gotta shake this mood by the end of the day, so when I get to the gym I can kill this leg workout. WAY TOO much tempting candy, cookies and crap at work today too. Think I better hide in my office away from the temptations! Looking forward to progress......don't feel it right now....uh-uh---there goes that mood again ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by masterschamp on Jan 22, 2007 8:40:37 GMT -5
Well...Monday morning....did some am cardio. Right knee is tight as hell. Might be pounding it too much on the treadmill. Might switch to the elyptical for a day or two and see how it feels. Leg day today...and in a bit of a crappy mood. (wife..nuff said). SO I gotta shake this mood by the end of the day, so when I get to the gym I can kill this leg workout. WAY TOO much tempting candy, cookies and crap at work today too. Think I better hide in my office away from the temptations! Looking forward to progress......don't feel it right now....uh-uh---there goes that mood again ![???](//storage.proboards.com/forum/images/smiley/huh.png) ....crappy mood on leg day.......that just might work, Frank. Take it out on those !@#$ weights! Keith
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Post by mrbeefy on Jan 22, 2007 8:44:14 GMT -5
Keith, Well if I can't get out of this funk...I'm, gonna do just that! And when I do.....it'sa gonna be one UGLY MF Workout!!! hahahahahahah! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
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Post by Intensity on Jan 22, 2007 11:31:58 GMT -5
COOL TIM!!!
AND>>>>>>>>>>>All the AB secrets you can muster!!!!
Main weakness...cutting and getting the Core RIPPED and SHREDDED!
What say you MASTER JEDI?!?!? I would say that you already are on the right track by having said NO to those tempting candy, cookies and crap at work ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Eeee... just by curiosity... i'm right, you said No to those candy?? Anyway, let see what the Jedi master has to say about it! ;D
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