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Post by Tim Wescott on Jan 25, 2007 8:06:58 GMT -5
You may /will have to go lighter on arms training in this fashion,but pausing the reps on seated extensions and doing skullcrushers last,will kill the tris like nothing else!!
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Post by mrbeefy on Jan 25, 2007 8:20:56 GMT -5
TIMMY!!! OUTSTANDING!!! I LOVE IT!!! This is gonna hurt SO GOOD! I will concentrate on the mind-muscle connection...and make this one CRAZY day! Tim, I just want to thank you again for all your help and I am so glad we ran into each other at the last show! Buddhist teaching states that you should NOT look for a teacher, but when the time is right, he will FIND you. hmmmmmmmmm. As I said before, I have worked with a lot of trainers, but you, my good man, have "been there, done that", and can relate to the challenges I have regarding age, etc. Most people try to train you as if you 25 years old...ok, but my body is not 25....(looks like it though! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) ) You could be the very person, who takes me to that next level.....2008 Pittsburgh Masters....the North American....etc....where WE will introduce...THE BEAST!!! SO, I look forward to long and fruitful days of pushing the iron with all my new found family...........thanks to you!!! Rest well my brother.....the iron awaits... ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Frank
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Post by mrbeefy on Jan 25, 2007 20:04:11 GMT -5
My Delts are toast! Just got back from the gym...great workout! Worked w/ new training partner since wife was with her trainer tonight, New partner would like to compete for first time this October, and asked to work with me to help him prep. The Bradford presses s/s with raises were smokin'! 65-75-85 drop 65.............Raises 25 Tri-Set followed with 20's. Face Pulls at 70. Giant set made my delts crispy w 15's!!!YIkes. and today was 50g carb day!!! Finished the night with 30 row machine for 250 cal. just ate chicken & peas...........good night!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by beckie on Jan 25, 2007 22:35:00 GMT -5
so,you have a mini-beast in training huh?? ![;)](//storage.proboards.com/forum/images/smiley/wink.png) I'm sure you'll 'whip' him into shape by October ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrbeefy on Jan 26, 2007 7:08:32 GMT -5
Beck ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Well...I don't know about a mini-beast! He is 6'2" and 198 lbs. fairly lean, but not a lot of mass. He'll look good when I'm done with him, but it may take awhile before his body can be transformed into a competetive state. Last nights wo was good. Thought I'd be really sore this morning, but I'm ok. Did good on diet yestrday. Todays weight is 163.8. lbs. Low carb day (25g) Just Abs and cardio today....tomorrow is Timmy's gruesome arm workout! Can't wait! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) and life marches on!!!!!!! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by Tim Wescott on Jan 26, 2007 7:59:15 GMT -5
Hey Frank,no need to thank me,I`m happy to help if/when I can.
Glad you are liking the workouts so far....stay tuned as this is just the tip of the iceberg as far as pain is concerned.
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Post by mrbeefy on Jan 26, 2007 8:35:33 GMT -5
Tim!!! I LOVE IT!!!! BRING IT ON MY FRIEND!!!!! PAIN MEANS GROWTH>>>>GROWTH MEANS.......the BEAST is coming.......the seeds are planted......the beast is in the womb.....being nourished by your workouts and diet plans.....expected birth date: JANUARY 2008!!! I'll have to send out birth announcments!!!! ;D MAKE IT HURT SOOOOOOOOOOOOOOOOOGOOD!!!!!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by chanman83 on Jan 26, 2007 12:31:08 GMT -5
hahaah keep kicking ass frank. Your doing well!
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Post by beckie on Jan 26, 2007 17:25:24 GMT -5
Exacellent news on the weight loss Frank! Tims plan is obviuosly working ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrbeefy on Jan 26, 2007 19:21:43 GMT -5
Tonights report: Weight = 163.6 lbs ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Did ok on diet today...no cheating...yea! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Low carb day 25g. Only cardio and abs today. AM = 20 min cardio in am 3.5 @ 5% Incline = 150 cal Work until Noon, then cut out and went to the gym ![;)](//storage.proboards.com/forum/images/smiley/wink.png) PM = 20 min cardio on treadmill 3.5 @ 5% Inline = 150 cal Then ABS: 3 sets 20 crunches superset with 3 sets 20 Bicycle............no rest between superset 3 sets 25 Ball crunches superset with 3 sets 25 reverse crunches on decline bench no rest between THEN: 20 minutes rowing machine = 200 cal All on a low carb day...... ;D Tomorrow - BIG ARM DAY.....These puppies are gonna roar!!!! TIMMY!!!! Any thoughts for tweaking Mondays Leg Day..hmmmmm? How about diet? Rock steady or tweak? I'm ready for whatever you got buddy!!!!!
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Post by Tim Wescott on Jan 26, 2007 20:15:31 GMT -5
Frank,do this for legs,and only this for quads + hams...........also,do calves,your choice of one exercise for 10 sets to failure also: Squats: 10 sets of 10 reps Lying Leg Curls: 10 sets of 10 reps
what is your approximate best 10 rep squat?
As far as the diet goes,keep cycling as I instructed.......too early to tweak things until we see how you progress following the carb cycling plan.
Try to get it perfect for 3-4 weeks,then we`ll give here a look and tweak whats needed.
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Post by mrbeefy on Jan 26, 2007 20:20:54 GMT -5
TIm! I understrand about the diet. Cool. AND you are right on...let's perfect it first.
10x10 day? COOL! Should I use a constant weight?
My best 10 rep squat...hmmmmm...ass in the grass was... about 225, if I rememebr right...and that was on a really good day!!! My best 1 rep squat was at 300. My best 5 rep Leg Press was at 950. Legs? Strong...Knees.....shaky!
Next?
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Post by Tim Wescott on Jan 27, 2007 11:15:00 GMT -5
OK Frank,if 225 for 10 is your best,but pretty hard,use this progression for the 10x10 squats on leg day:
!st. set-135-10 2nd.-155-10 3rd.170-10 4th.-185-10 5th.-200-10 6th.-210- to whatever you can squeeze out, whether 1 rep or 10 reps,doesn`t matter as long as you give it your all. 7th.-170-10 8th.-160-10 9th.-150-10 10th.-135-10
Rest about 60-90 seconds between sets,or until your breathing returns to ALMOST normal,then go again.
Trust me,this is a veritable monster.
Have fun,and don`t curse me too much during the workout huh?
On the leg curls,use a constant weight,until you have to lower the poundage........60 second rest periods between sets.
Remember,you asked for it,and this will give you great results!!
Train hard,and don`t quit no matter what!!
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Post by mrbeefy on Jan 27, 2007 11:29:04 GMT -5
Tim! Looks gruesome...but GOOD!!! Monday=LEGS=Quadzilla!!!! Todays Arm WO... ALL Sets were slower - focused - mind-muscle connect. TIGHT squueze on EVERY rep. BB Curls = 30,40,50,60,70,40 Run Rack = 5 x 15 >....40 Fail and back down. Stand Cable Curls = 5 x 50,40,30,20,10 fail every set Tri-Set = cycle 3 x Seat Tri Ext = 3x12 @ 60 V-Bar Press = 3x30,20,10 @90,105,125 ouch DIps = Fail Skull Crushers 3 x15 @ 70 Forearm Curls = Palm down 4 x 15 @ 40 (L wrist clicks?) Forearm Curls = Pam Up 6 x 50 2 sets Ab Crunches 20 min treadmil 3.5 @ 10* Incline 150 Cal 4 sets Rev Ab Crunches 10 Min Rowing Mach = 110 Cal 2 sets Rev Ab Crunches Worked alone today - wife took day off from gym (damn powerlifters!) Put on headset, didn't talk to anyone. TOTALLY FOCUSED ON MY WORKOUT. Killed 1 gallon of water while at the gym. Home-Eat-Nap Serious Pump Going on today! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks Timmy!!! SUNDAY = OFF - REST
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Post by Tim Wescott on Jan 27, 2007 14:24:13 GMT -5
Looks good bro!! #arockon6ha#
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Post by beckie on Jan 27, 2007 16:36:47 GMT -5
you are doing some CRAZY workouts there Frank! But then you are crazy enough to enjoy them ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by mrbeefy on Jan 27, 2007 16:46:04 GMT -5
Beckster!!! You say that like you know me.........and you are so right!!!! Bring it on.....whatever "it" is ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrbeefy on Jan 27, 2007 20:58:50 GMT -5
Tim,
You've already seen my diet, but I have a brief question:
Carbs are on cycling as previously indicated. Protein is at about 1-1.25 per lb. of body weight.
Where should I be on total caloric intake and fat ?
Or is this not a concern?
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Post by mrbeefy on Jan 28, 2007 12:41:01 GMT -5
Sunday... WELL...was SUPPOSED to be an off day....but the mini-powerlifter felt we needed a little cardio (she didn't like my ideas about how to accomplish this! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) )...so we went to the gym!!! 20 min low and slow treadmill - 100 cal 3 sets Ball Crunches 25 S/S with Oblique Ball Crunches 25 3 Sets Reverse Crunches on Decline Bench 30 min low and slow treadmill - 200 cal 3 sets Full Sit-Ups on Decline Eat!!!! Tomorrow = THE KILLER LEG DAY!!!!
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Post by mrbeefy on Jan 29, 2007 7:27:28 GMT -5
Monday, January 29, 2007
Today will be LEG DAY!!! I'm getting myself primed already! Today is 100 gram carb day on carb cycling.
Light am cardio - 20 min = 150 cal
Nutrition for the Day:
8 egg whites 1/4 oats 1/2 chic breast 1/2 potato tuna salad banana (Workout = LEGS) Endurox 1 chic breast
Totals = 1227 Calories 165 Protein 114 Carbs 13 Fat
Leg Workout will follow later..............
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