MrBeefy 2007 The Journey Begins Phase One

[Tim Wescott]

I agree with Mo,Frank......abs are made in the kitchen!!

You have to suffer like a dog to get truly lean and cut.

For abs,I have always done 3-5 exercises in a row without rest,and repeated this until my total number of sets was reached.

Twice to three times a week,coupled with a strict diet,hard training,and cardio,and you simply cannot fail.

Rest only after the 5th. exercise is done.

I use no weights, and don`t really beleive it is a good thing to add resistance as the wiat will grow larger...........but lately I have included rope-crunches with weight with good results.


I don`t like making the lower back and hip flexors do the work of the abs, and I beleive the use of weights on ab exercises makes this happen.

More to come on the other bodyparts,after I feed the machine! #hungry3mi#

[mrbeefy]

LEG DAY!!!!

Squats = 20,12,8,5,20
145 to 250 to 145
Hack Squats = 20,12,8,5,20
180 to 540 to 180
DB Lunges - one leg until done, switch
3 x 15,12,10 = 45 lbs
Lying Leg Curl - 60 sec rest
5 x 12 @ 120 lbs
Seted Leg Curl - 60 sec rest
3 x 20 @ 45 lbs.

3 sets Crunches
3 sets Reverse Crunches
3 sets Ab Bike

Best news - had BF tested when arrived = 15% ;D
That's down 1.5 % in 3 weeks.
But weight has reamained same.

Perspective = 3 years ago 13% BF @ 135 lbs contest
= Today 15% BF @ 166 lbs...hmmmmm ;D

Had a distinct limp crawling out of the gym today.
................and it's all good.

[beckie]

Excellent result Frank!! Shows what going without pizza can do for you

[mrbeefy]

Thanks Beckster!!!!!

It would be a lot tougher without you guys cheering me on!!!

Obi Wan TImmy>>>>>>>>>>>>>

Any tweaks for chest day today??

I need to get that full massvie chest look....you know...just like Beckie!

[Tim Wescott]

OK FRank here ya` go :

Pre-Exhaust Super-Set # 1:
{Flyes-3 x 10-12 (use a constant weight)
{Seated Bench Machine-3 x 8-10 (use a constant weight)

Pre-Exhaust Super-Set # 2:
{Incline Cable Flyes-3 x 10 (20 degree incline)
{Smith Machine Inclines-3 x 10 (30 degree incline)

Crossovers-3 x 15 (use a constant weight)

No rest between Super-Sets,and rest only 60 seconds betwewen them.......you will have to go lighter than usual,but the intensity will make the weight feel heavier.

Do everything in strict form.........no cheating,leave the ego at the door and focus on the mind/muscle connection.

Good luck,it`s a monster!!

[mrbeefy]

TIMMY!

Da' Man!

Looks good. I will knock the bottom out of this tonight!
Love it!

I'm glad to see I'm not the only one awake in the wee hours of the morning too !!!

Start thinking back for tomorrow, shoulders for thursday and arms for Saturday!!!!!

Next week I will try to make the adjustments myself and post them for you to tweak if necessary ok?

Any more diet suggestions?
Suggested reading?


Thanks Oh Great One!!!!

Frank

[Tim Wescott]

Sounds good FRank,sorry about my tardiness,I really don`t mind posting the workouts,it`s just been tough to get online as much lately.

Back:
Rack Deadlifts:
5 x 10,10,8,8,10
Go up and back down in weight each set,bar just at knee height.

Super-Set:
{Dumbell Pullovers:
3 x 10
Add weight each set
{Seated Cable Rows:
3 x 10
Add weight each set

Super-Set:
{Stff-Arm Pulldowns:
3 x 10-12
(constant weight)
{V-Bar Pulldowns:
3 x 12,10,8
Add weight each set

Machine Rows:
2 x 15
45 seconds rest between sets.......rest 0nly 60 seconds between each of the above Super-Sets,and rest a good 90 seconds or so between sets of rack deadlifts.

Train hard!!

[mrbeefy]

TIMMY!!!

Looks OUTSTANDING BRO!!!!
I'll HIT HARD!!

Start thinking shoulders for Thursday and Arms for Friday!!

Frank

[mrbeefy]

Wednesday January 24, 2007

OK Ya'll....this is what Wednesdays Back Day will look like:

Carb Cycling - 100 carbs today.

8 eggs
1/2 C Oats

1/2 Chic Breast
1/2 Potato

! cup Yams

1/2 Chic Breast
1/2 Potato

WORKOUT* 5:00 PM
Protein Delite

1 Can Tuna
Salad
Protein Delite

Totals = 1203 Calories
163.5 Protein
103.8 Carbs
12.39 Fat

Back Workout

Rack Deads 5x10,10,8,8,10
90 sec rest
DB Pullovers 3x10 S/S with
Seated Cable Row 3x10
60 Sec between sets
Stiff Arm Pullover 3x10-12 S/S with
V-Bar Pulldown 3x12,10,8
60 Sec between sets

Machine Rows 2x15
45 sec between sets

ABS 4 sets x 25
Crunches
Rev Crunches
Cable Crunches
Roman Chair

30 minutes Cardio

Whew! WILL FILL IN THE ACTUAL AFTER COMPLETION.

Comments? Whatcha think?

[Hoopie]

That w/o looks real familure and it is brutal. Some mideval feller named Tim is good for those types of w/o's..Great stuff Frank! Hit it hard..

[mrbeefy]

Hoops!

Midevile huh? hmmmm
Bring on the slave girls!!! Oh...wrong scenario!

Yup! Looking forward to this one....My legs are still killin me from Monday! Hamstrings feel like taunt guitar strings!

But.It's all good! BRING IT ON!!!

mrbeefy

[Tim Wescott]

Looks good Frank......do you weigh your food?

If not,you really should.......great way to keep track and adjust things when you need to,more accuracy,and easier to figure the macro breakdown!

Shoulders:

Pre-Exhaust Super-Set:
Lateral Raise:
4 x 10-12
(use a constant poundage)
Bradford Press:
4 x 12,10,8,10-add weight each set,then drop again for the last one.
Description of exercise:
With a barbell in the press position at shoulders,press to just clear the top of the head and bring it behind the neck to the traps,press back to the front,just clearing the top of the head again,then back behind the neck,and so forth.

Just clear the top of the head on all reps,do not lock out the elbows,this keep constant tension on the delts!!

Tri-Set:
Front Raise:
2 x 15 (use an E-Z Curl Bar with a light weight)
Lateral Raise:
2 x 15 (strict....no swinging)
Bent-Over Laterals:
2 x 15

Face-Pulls:
3 x 12
Use a rope handle on the top setting of a crossover machine,pull to the face area and get elbows way back and wide!


Giant-Set:
(Use 15-20 pound dumbells and get ready to hurt)
Upright Row
Front Raise
Lateral Raise
Bent-Over Laterals
Dumbell Press
Do one set of 12-15 reps each exercise,no rest between exercises.

Do not attempt to go heavy as you will not be able to,just feel the movement and you will be on fire.

Have fun,hope you have life insurance!!

[mrbeefy]

Tim!!!

THANKS BRO!!!

Looks gruelling..I LOVE IT!!!!

YES, I do weigh my food. I'm actually kinda anal about it too. When possible, I also note the Macronutrient Data right frm the packing, as I feel it's probably the most accurate.

Diet comments: Todays weight is 166.00...up a bit.
Might have been because yesterday was my high carb day.

WEAKNESS:

WORK = I need the microwave at work to warm my food....right next to it is a "SUNSHINE CLUB" area filled with my favorite (Reeces Cups, etc.) and all kinds of yummy pastry. OMG it's killing me not to take one...oh hell why lie, I took one

HOME = all natural peanut butter on bread with a little honey....hmmmmmm.......like an addiction. VERY hard to keep away from.

I try distractions, alternatives (popcorn, etc), go to sleep early so I don't feel tempted to raid the fridge, etc.

Today.....I posted two pictures on my wall right in front of my desk, right above eye level of my PC monitor so I can see it ALL DAY. One pic is a smiling very fat guy...the other pic is a smiling Ahmad Hadair..yes...ABZILLA!
IN LARGE BOLD LETTERS I HAVE ONE WORD.........."CHOICES".

I'm hoping it intimates me to keep away from the crap food during the day.

Suggestions?

One more thing before I forget.......For Saturdays Arm workout:

My arms are my best body part. In the past 3 years, they have only been sore after a workout once or twice.
When I work Tri's they get so pumped, guys in the gym asked me if I broke my arm because it distends WAY out....the girls just walk by and say "EWWWWWWWWW!"

Point is: BRING ON THE KILLER BI-TRI WORKOUT FOR SATURDAY!!!
Let's make these puppies ROAR!!!!!

Frank ;D

[masterschamp]

Just stay focused on your goals, Frank. You know you have what it takes or you never would have made it to the stage before in the first place. Whenever I get the urge to eat a "bad thing" I HURRY up and make myself a cup of green tea or coffee.....I think I consume more than half of all the coffee imported from Columbia!!!

Keith

[mrbeefy]

Keith!

Yep! You have it right on.

I'm sipping some green tea right now.........

Baby gotta do...what a Baby gotta do! ;D

[mrky03]

Frank, stay focused buddy! If you feel tempted to cheat(and we all are) just remind yourself that theres somebody else training for the same show and may be dieting twice as hard! ;D

[Tim Wescott]

Frank,eat your food cold,put the natty PB on rice cakes instead,and throw away the honey!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Some guy that`s gonna` enter your next contest in your class is probably eating tuna 6 x a day as we speak,so re-up on the committment brother!

Arm stuff coming later today........just woke up.

[mrbeefy]

You got it Oh Great One!!!!

The pics I put in front of me with the word "choices" worked yesterday. Kept to the diet SUPER strict. Will do the same today. 50 carbs only!!! and looking forward BIG TIME to that shoulder workout!!! YEA BABY!!!

Will be waiting on the ARM WORKOUT....please , if possible send early, so I can print it out from work. My home printer cartridge is now empty, and those things are so friggin expensive, it will have to wait for other priorities first (food, gym dues, you know,,,the essentials!)

Again, I hope you saw my notes about arms. They are my best body part, and it takes a lot to stimulate them, so feel free to use your imagination

Back day went great! Felt really good.
PM Cardio 3.5 to 4.0 at 10* incline for 30 minutes. Sweat like a prostitute in a confessional! 275 calories.

Considering using a cardio-rowing machine for tonights cardio. It's one of those you have to use your whole body to move. I think my feet, ankles and knees could use the break of beating the treadmill, plus it won't hurt to tighten up my lower back a bit either. What do ya think?

Standing by to hear any news on my father. They cannot do a feeding tube due to his heart and said it's probably only a matter of days. Made all the funeral pre-arrangements yesterday.

So, wake up and smell the coffee...oh hell, your lean, go ahead and drink it too!

Looking forward to hearing from you soon!

Frank

[Tim Wescott]

Here`s the arm workout Frank!!

Biceps:
Barbell Curls-15,12,10,8,6,12-up and back down in weight,get a slow negative even if you heat a bit to get it up on the heaviest sets....lower the bar slowly.

Up/Down The Rack Curls-start with a light weight,say 20 pounds and do 5 reps,go to the 25`s and get another 5,then the 30`s for 5,etc., keep this up until you can no longer do 5 reps, and then come back down the rack attempting to get 5 reps with each DB once again until you get back to the original 20 pounders.........one big pain filled set.

Standing Cable Curls-start with a weight that allows only 5-6 reps,and keep decreasing by one plate,and go nto failure on every plate......say about 5 plates total.............your biceps should be toast if you did it right.

Triceps:

Tri-Set:
{Seated Triceps Extensions-E-Z Curl Bar and pause each rep for 2 seconds in the stretched position-3 x 10-12,then go immediately to:
{Pressdowns-Use an inverted V-Bar and do 3 sets of 30,20,15 reps respectively.....then without resting,we go to:
{Triceps Dips Between Benches-feet up on one bench,hands on the other-go to failure cwith bodyweight only.

3 cycles each exercise without resting between exercises.........just rest a minute between these Tri-Sets............shake your arms out and go again..be intense!!

Then we go to:
Skullcrushers-3 x 12-15-60 seconds rest between sets,then one more set of Pressdowns-30 reps

That`s it,you can Super-Set Reverse Wrist Curls with Wrtist Curls foir forearms if you want to-4 x failure each exercise,about 12-20 reps each add weight and decrease reps as you go.

Good luck!

[Tim Wescott]

After doing arms,I would advise against the rowing machine for cardio...too much arm involvement.

Just walk slowly on an inclined treadmill for 45 minutes,instead of 30 since you`ll be walking slower to give your joints a break.

NEVER run for cardio,just walk at a good pace and use an incline or the Eliptical Machine.

Running is for runners!!