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Post by mrbeefy on Jan 31, 2007 20:45:36 GMT -5
Tim/Mrky03....and everyone else....thanks guys.... I decided tonight that the break room at work is officially off limits to me until I have a better control over this. I ate great all day.. 8 egg whites 1/4 oats Tuna/salad Chicken tendors Tuna/salad chicken breast salad 1 potato About 1000 calories 150 protein 30 carbs 6.5 g fat and then....the "TWINKIE" episode. I blew it. Went to the gym totally pissed off...and used it. Told my training partner about it..and asked him to use it to edge me on...and he did...brutally. Head Supp Barbell Rows 4x12,10,8,12 100-150-215-125 V Bar pull downs 4x12,10,8,15 120-150-180-150 failure DB Pullovers 3x20 @ 75 Seated Rope Cable Pulls to face 3x10 @ 130 DB Shrugs (Jay Cutler Style-One side at a time) 3x20 @ 120 = these felt amazing. 3 sets ABS = all 25 reps each Oblique ball crunch S/S Reverse Crunch x 3 Roman Chair S/S Rev Crunch on Incline x 3 Normal crunches to failure x 3 30 minutes cardio - lost track of stats Traps and Lats feel pretty stoked. Now...on this cheating the diet business. Not only do I feel like I let myself down, but I feel like I let Tim, my wife, and all of you down too. I am very sorry. As I said from the beginning...THIS is the hardest part for me, and I am a very disciplined person...except for this. Tim, THANK YOU for encouraging me. I know you can relate at a very personal level with this. Somewhere I have my dads old 12 step book here. I think I should pull it out and read it. I DO NOT want this to ever happen again. I am making WAY too much progress for these type of immature set-backs. I will try...NO...I WILL NOT ALLOW THIS TO HAPPEN AGAIN. Whatever it takes....Next year I WILL BE...THE BIGGEST, THE BADDEST MF in the VALLEY! And no one..including myself... will stop me from achieving my goal. THANK YOU everyone here for your support...in the days to come I will need all of you....to be there for me....and I WILL be there for all of you. This weekend...new pic's...and I will post them here for your critique and tweaks. It's been about a month, so let's see where we are. I apologize for this post being SO long, but I needed to get that off my chest. THANK YOU ALL AGAIN....my friends.
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Post by beckie on Jan 31, 2007 23:03:24 GMT -5
you CAN do this Frank! I have a huge weakness for sweet things myself and that is the hardest part of dieting for me especially because it helps alleviate stress and hormones.. I'm glad you had a great workout-its good you can channel your negative energy into training,i'm still owrking on that
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Post by Hoopie on Jan 31, 2007 23:07:13 GMT -5
Those craving can be a killer Frank, i agree! Thank god for sugar free jello. I always have that in the house or around me for that matter. sometimes when i make it i will add splenda just to sweeten it up more. All is good buddy. Get back on the ole horse and tear it up.
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Post by mrbeefy on Feb 1, 2007 6:17:30 GMT -5
Thanks guys. Shoulders today. Slept in a bit, and got to work early. A bit "cranky", so I just ain't about it today. Would have rather just stayed home in bed and slept all day. Gonna be a l ong day
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bgbdwlf
Novice Bodybuilder
Unfinished Business
Posts: 36
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Post by bgbdwlf on Feb 1, 2007 15:51:15 GMT -5
I would recommend putting little signs or reminders up on the refridgerator door and on the cabinet doors to where any cheat food might be. Place pictures of competitors from past shows, pics of folks you know will be competing in this show, flyers from the show, etc.
Anything that will keep the overall goal fresh in your mind and in your face.
The toughest part of this sport, in my opinion, is the fact that there is nothing preventing you from failure but you - and when you do something that may hinder your ability onstage - you don't see the effect until the day of the show.
When you think you will struggle to stay true to the diet - post it up here so we can encourage you. When you see the candy bar or whatever the temptation might be, look at a picture of the first place trophy that is at stake in the show you are targeting.
By always keeping the goal in sight, you will stay true to your purpose. Embrace the struggles and the challenges along the way, for they are what makes the end goal worth achieving!
Yours in purpose.
Derek
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Post by Tim Wescott on Feb 1, 2007 18:42:52 GMT -5
Good suggestions Derek and good post!! Frank,you didn`t let me down,just keep trying....in other words,DON`T CHEAT DAMNIT !!!! LOL We all cheat here and there like Joel said,I`m sure one Twinkie didn`t cause too much damage,but the thing is if you eat only one figuring it`s only one and not too big of a deal,soon enough only one becomes a daily thing and you end up looking worse for it on contest day. Who wants to place second and think,"wow,I wonder if I would have won if I never cheated" ? Stay hungry,we all got your back brother!
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Post by mrky03 on Feb 1, 2007 19:58:20 GMT -5
We're all behind ya Frank! Can't wait to see the new set of pics!
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Post by mrbeefy on Feb 1, 2007 20:12:55 GMT -5
Derek/Tim/Beckie...and everyone else!
THANK YOU everyone for all your encouragment. It helps beyond words.
Received a call from the nursing home that my father is in the active phase of dying. Could be a few hours, or a few days. Left work early and went to see him. Said all I needed to say, Stayed a few hours. Went to the gym. Pending call from Nursing Home.
Shoulder day:
Pre-Exhause S/S: Lat Raises 4x20,15,12,10 20/25/35/40 Bradford Press 4x10-12 12@ 75/85/105/120
One Arm Cable Lat Raise Behind Back 3x12 No stopping between sets 20/30/20
Incline Rear Delt Raise on Incline Bench 5x15,12,10,12,15 25/35/50/35/25 Loved this one! Good Pump.
30 minutes cardio = 250 cal
That's all for tonight. Too much on my mind.
Oh, yes, I almost forgot. Good Day on diet. Stayed out of Break Room at work. Ate prepared foods only. NO CHEATING TODAY. One Day at a time.
1200 cal 165 prot 200 carbs 6.5 fat
Todays Twinkie Weight = 165 lbs.
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Post by beckie on Feb 1, 2007 23:14:22 GMT -5
How did things go with your Dad Frank? were you pleased you went or did you feel you 'had to' ?? if you don't want to answer thats fine but I can imagine it must have been hard. Tomorrow you'll have a 'Twinkie Free' weight Take it easy!
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Post by mrbeefy on Feb 2, 2007 8:58:19 GMT -5
My father died last night at 1:30 am. Wake on Sunday. Funeral on Monday
Will keep my journal posted.
Frank
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Post by masterschamp on Feb 2, 2007 9:37:02 GMT -5
Sorry about your father's passing, Frank. I am glad you spoke with him.
Keith
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Post by Tim Wescott on Feb 2, 2007 15:19:47 GMT -5
My sincere condolences Frank.
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Post by beckie on Feb 2, 2007 16:55:48 GMT -5
take care Frank
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Post by mrky03 on Feb 2, 2007 19:43:56 GMT -5
My sincere condolences Frank.
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Post by mrbeefy on Feb 3, 2007 11:48:52 GMT -5
Saturday, February 3, 2007 All things considered, hasn't been a bad week. Today WO: ARMS Superset Barbell Curls 4x12,10,8,6 (50/60/70/80) With Cable Preachers 4x12 @105 Crossover Curls 3 x 12 (30/50/70) SkullCrushers 5x12,10,8,6,15 (75/95/105/150/75) Tri-Set 3 x each x 12 Reps Pressdowns 3x 180 One Arm DB Exts 3 x 40 Bent Fwd Cables 3x 105 Forearms: 6 sets wrist curls with DB Palm up & down 12,15,12,10,8,30 (15/20/25/30/40/20) Then 3 sets fast with barbell @ 40 to failure 20 min cardio 125 cal 4 sets 50 crunches 20 min cardio 150 cal 4 sets 25 reverse crunches in decline 20 min cardio 175 cal 4 sets 25 crunches Total treadmill cardio = 350 calories Nutrition thus far today: 1/4 oats Protein Drink 5 g creatine WO Endurox 10 egg whites 1 potato 5g creatine Killed one gallon of water before 10:00 am nap time Sunday - light cardio/light abs OK Tim....Legs Monday, BRING IT ON Tuesday = Chest...Brint it some more!! Wed - Back = Bring on Da Beast!!! Times a wastin' !!! No one to help me out with new pic's today. Will try tomorrow.
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Post by Tim Wescott on Feb 4, 2007 4:06:32 GMT -5
Here`s tomorrows leg day Frank...I`ll get the rest to you in time brother...............no worries. Legs: Leg Exts.-4 x 20,15,12,10 (Nice,slow controlled reps,use a weight that makes you work hard as usual) Hack Squats-4 x 20,15,12,10 Dumbell Lunges-4 x 20,15,12,10 (do one leg at a time for increased time under tension) Smith Machine Front Squats-1 x 20 (feet very close together,toes straight ahead) Tri-Set: {Leg Exts.-1 x failure-do not exceed 20 reps,but work hard {Hack Squats-1 x failure-do not exceed 20 reps,but work hard {Dumbell Lunges-1 x failure-do not exceed 20 reps,but work hard This Tri-Set should be hard with you failing between 15-20 reps,so adjust things accordingly. Calves: Standing Calf Raise-4 sets of 15,12,10,8,adding weight each set,then 4 more sets of 15-20 with a reduced weight. Pace yourself on all these exercises and rest no longer than 90 seconds at any one time.................keep moving and be intense. Have fun and be ready to get sore!!
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Post by Tim Wescott on Feb 4, 2007 4:08:26 GMT -5
Frank,I think you should start doing hammies on delt day to be able to put more into each part of the upper legs.
Let me know your thoughts.
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Post by mrbeefy on Feb 4, 2007 11:33:35 GMT -5
Sunday February 4, 2007
Carb cycle 100 g carb day
Cardio 260 Cal Abs 4 x 50 crunches 2x 20 Standing Oblique Crunches
TIM:
Leg Day looks great!
I think putting hammies on delt day sounds ok, let's do it!!!
Fathers wake today. Funeral Tomorrow in AM
Leg Day in evening.
Thanks again TIM!!! KEEP THEM COMING HARD AND STRONG!
Weight appears to be stable - no increase, no decrease. Again, will attempt to get some updated pics this week.
Carpe Diem!
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Post by Hoopie on Feb 5, 2007 1:00:01 GMT -5
Here`s tomorrows leg day Frank...I`ll get the rest to you in time brother...............no worries. Legs: Leg Exts.-4 x 20,15,12,10 (Nice,slow controlled reps,use a weight that makes you work hard as usual) Hack Squats-4 x 20,15,12,10 Dumbell Lunges-4 x 20,15,12,10 (do one leg at a time for increased time under tension) Smith Machine Front Squats-1 x 20 (feet very close together,toes straight ahead) Tri-Set: {Leg Exts.-1 x failure-do not exceed 20 reps,but work hard {Hack Squats-1 x failure-do not exceed 20 reps,but work hard {Dumbell Lunges-1 x failure-do not exceed 20 reps,but work hard This Tri-Set should be hard with you failing between 15-20 reps,so adjust things accordingly. Calves: Standing Calf Raise-4 sets of 15,12,10,8,adding weight each set,then 4 more sets of 15-20 with a reduced weight. Pace yourself on all these exercises and rest no longer than 90 seconds at any one time.................keep moving and be intense. Have fun and be ready to get sore!! I have the same w/o for Monday Frank! Looks like the both of us will be duck walking out of the gym! Gotta love it! Train'em hard Frank....
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Post by mrbeefy on Feb 5, 2007 13:43:37 GMT -5
Thanks Hoops!!!
2 hours until Kick-off time for the gym!!! BIG LEG DAY!!!
Let's make it ugly!!!
Can't wait!!!!
BRING IT ON!!!!
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