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Post by mrbeefy on Feb 5, 2007 13:54:25 GMT -5
OK Timmy!!!
Bring IT Big Guy!!! Tues-wed- thurs Sat CHEST (need most work here now!!! ) Back Delts/hams Arms
Make me hurt!!!!!!
Frank
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bgbdwlf
Novice Bodybuilder
Unfinished Business
Posts: 36
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Post by bgbdwlf on Feb 5, 2007 15:03:16 GMT -5
Keep on pushin! Embrace the challenge - it is what makes the end goal worth achieving!
Derek
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Post by mrbeefy on Feb 5, 2007 20:03:44 GMT -5
Updated Pics from 2-5-2007 Opinions? Comparisons from last? Todays Weight was 162.2 Lbs. BF Today was 15.2 %. Contest is 8 to 10 weeks away, depending on whether I do the WV or the Canton NABBA Shows.
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Post by mrbeefy on Feb 5, 2007 20:21:30 GMT -5
Todays Leg Day 2-5-2007
Leg Ext - Slow Controlled Tight Reps 4x20,15,12,10 @ 90-135-150-180
Hack Squats 4x20,15,12,10 @ 180-270-300-325
Barbell Lunges 4x20,15,12,10 @ 45-65-85-105 (This was intense cardio for me)
Smith Mach Front Squats-Feet Close/Toes Straight Ahead 1x20 @ 100
Tri-Set 20 Reps Each Leg Ext - 1 x 100 Hack Squats - 1 x 180 DB Lunges - 1 x 50
Calves - Standing 4x15,12,10,8 @ 250-280-300-330 (Inc Wgt) 4x20 300-275-250-200 (Dec Wgt)
90 Sec Rest bewtween all sets EXCEPT the Barbell Lunges. Waited for heart rate to calm down before next set...app 2 minutes.
Good Leg Day..Legs feeling tight, slight vascularity...got a lot of stares in the gym....lightweights!
Come On Timmy.........!!!!
Any thoughts on previous pics?
mrbeefy
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Post by RUBICON19 on Feb 5, 2007 21:51:09 GMT -5
LOOKING THICK in those pic's!!!
Can I say something about the back double bi? Okay, here I go. Dont squeeze the back together. Open up. Let the lats flare out. Just think this will make you look even BIGGER
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Post by beckie on Feb 5, 2007 23:20:46 GMT -5
ha! I was going to say that too! Think about when you do a pullup,spread your wings out If you are tight in your shoulders you may need to do some arm circles to loosen them up!
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Post by Hoopie on Feb 5, 2007 23:54:58 GMT -5
Todays Leg Day 2-5-2007Leg Ext - Slow Controlled Tight Reps 4x20,15,12,10 @ 90-135-150-180 Hack Squats 4x20,15,12,10 @ 180-270-300-325 Barbell Lunges 4x20,15,12,10 @ 45-65-85-105 (This was intense cardio for me) Smith Mach Front Squats-Feet Close/Toes Straight Ahead 1x20 @ 100 Tri-Set 20 Reps Each Leg Ext - 1 x 100 Hack Squats - 1 x 180 DB Lunges - 1 x 50 Calves - Standing 4x15,12,10,8 @ 250-280-300-330 (Inc Wgt) 4x20 300-275-250-200 (Dec Wgt) 90 Sec Rest bewtween all sets EXCEPT the Barbell Lunges. Waited for heart rate to calm down before next set...app 2 minutes. Good Leg Day..Legs feeling tight, slight vascularity...got a lot of stares in the gym....lightweights! Come On Timmy.........!!!! Any thoughts on previous pics? mrbeefy Way to go Frank! Killer leg w/o, wasnt it? I loved it. Came to work tonight got out of the car and both quads cramped up on ne and took me to the ground. OH what a feeling. Pics look great man, very thick.
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Post by mrbeefy on Feb 6, 2007 12:18:34 GMT -5
Tuesday February 6, 2007
CHEST DAY
(Pre-Exhaust cables)
Bench Press- 4 x 10 / 145-180-200-220
Smith Inclines - 3x10 (1 full/1 1/2 Rep + 1) / 90-130-150
Low Cable Crossovers (Tight Squeeze) 3x20 @ 30
Dips- 3xbw to failure
Flyes - Triple Drop Set 1x6 drop/1x6 drop/ 8 - Hvy to Lt 60,50,40 (Killer toward end of workout!)
Cardio - 250 Cal Abs - 4 x50 crunches S/S w Ab Bike 4 x 25 Rev Crunches on Decline - 3 x 25 Standing Cable Oblique crunches - 20 ea side @ 70
Good Workout!
OK Timmy....Bring on BACK for tomorrow!!!!
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Post by Tim Wescott on Feb 6, 2007 15:05:00 GMT -5
OK Frank,here goes:
Rack Deadlifts: from about mid-knee height 5 x 10,8,6,4,10 (after a light warmup set of 15) Rest 1-2 minutes between sets and work up to some heavy iron.
Super-Set: {Dumbell Pullovers: 3 x 10-12 (use a constant weight) {V-Bar Pulldowns: 3 x 10-12 (use a constant weight) (no rest between exercises....45 seconds rest between Super-Sets)
Dumbell Rows: 3 x 8-12 Add wt. each set and do 12,10,8
Seated Cable Rows: 2 x 15 (use a straight short bar and pull to the navel,and squeeze the scapulae together as much as possible)
Use weights that make you work hard to get all the target reps,and keep moving.
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Post by mrbeefy on Feb 6, 2007 17:56:34 GMT -5
Wow TIm! Looks good! Can't wait to HIT IT!!! All the wo are great. Finding a few muscles suffering DOMS that I haven't felt for quite awhile, and THAT IS a good thing! One quick question: On the V-Bar Pull Downs... I always feel a lot of cramping in my triceps during this exercise. Sugestions? Bend over more? Bend arms? Straighten arms more? What do ya think? Working hard on the diet. Trying to keep the carb cycling on track and properly implemented. Tough for me. Crave those carbs, especially in the evening and on weekends. Ideas? Will be on the look out for Thursdays Delts and Hams too!! Thanks again TIM!!!!
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Post by mrky03 on Feb 6, 2007 19:19:06 GMT -5
You're workouts are looking great Frank! Lookin thick as a brick in the pics too! Looks like Tim's really putting you though the paces!
When I'm having an extreme craving for carbs I've found carb control protein bars to be a life saver! Just don't eat them all the time, save them for a treat. Also make sure you're getting enough EFA's in your diet.
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Post by TNA on Feb 6, 2007 19:22:11 GMT -5
Awesome workout Frank! Great job.
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Post by Tim Wescott on Feb 6, 2007 20:25:09 GMT -5
Frank,just saw the pics....I think you`re looking better already,just gotta` stay tight on that diet,and no late night carbs at all. I usually eat air-popped popcorn with butter spray,sugar-free Jello,or the occasional protein bar as Joel suggested. You can also drink more water,eat more fibrous vegetables at your earlier meals,a few rice cakes with water.......the popcorn and rice cakes along with a large amount of water,give you a feeling of fulness in the stomach.....both foods swell up and absorb the water. Also,try to brush your teeth everytime you get a craving,then drink some water...old school tactic that really works. Sugar-free jelly on a couple of rice cakes......I said a couple!! LOL Re-enforce your mind by thinking of your goals........then re-committ,late night carbs suck and you`ll never get cut up nicely if you give in to the cravings. Diet and cardio tweaks coming next week,but you`ve gotta` stay on point. V-Bar Pulldowns,get in the lat machine,pull to the mid chest area,while arching slightly back,and then stretch out and return to a straight back position at the top of the movement............repeat. Looking better,but remember,you`ll be even further ahead if you eat strict. Not trying to be an azzhole,just trying to motivate you my friend.............be intense!!
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Post by Tim Wescott on Feb 6, 2007 20:34:29 GMT -5
Frank,look at this thread about the original "Giant Killer" Danny Padilla. He was only 5'2" and according to my old friend Dave Mastorakis,he had a hard time sticking to his diet in earlier years,but once he got it down pat,he could hang with anybody. Print out some pics and put `em on the old fridge!! You remind me of this guy in certain areas,only you have nicer hair!! LOL timwescott.proboards18.com/index.cgi?board=talk&action=display&thread=1087661265
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Post by mrbeefy on Feb 6, 2007 21:19:30 GMT -5
Tim! BRO! ALL OUTSTANDING STUFF!!! THANK YOU!!! ;D Hey man, you are NOT being an "azzhole"! You are trying to help me and believe me I NEED it! Critique away! AND don't think you'll hurt my feelings. I've got pretty tough skin, and I need every swift kick in the azz I can get at this point! I will implement all you said, and try to think of more to moitivate me through this too! Every year I make up a 17x 24 collage of pics and sayings that I hang directly in front of my treadmill. I have pics of Tom Platz (legs), Lee Priest (Arms), Dexter Jackson (abs), etc, and a few young ladies just for fun I have sayings clipped out from magazines bringing it all together...Freakin Number One!, On the Brink of Destiny...Bring it On!, THis is YOUR wake up call, Prepare for the Arrival of the Beast, and....BE A GIANT KILLER!!! I'll print out the data on Danny and get it all over the place!!! I spoke with a PRO Bodybuilder from my gym today, Steve Davis. Turned PRO in 1993. Used to work out and competed on stage with Dorian Yates. He told me that I have the workouts down pat, and that I'm looking huge, but I just need to perfect my diet. He felt that if I can perfect my diet, I will be UNBEATABLE next year at Pittsburgh, and the North American. Oh by the way....Steve is about 5'0" tall, and looks about 8 feet wide! SO, I know, you know, and as Steve said it too....it's perfection of my diet to bring it all together. YOU my friend know how to do this. You've been there and done that! AND...you know how to teach it. I need you to help me make it work for me. I need that missing piece of the puzzle to bring it all together. This year is our chance to experiment and find that piece of the puzzle...so that next year you can help me make my dream come true.........To be Number One.....To be THE BEAST...and who knows.....as long as I' m reaching and making goals.. it's never too late to shoot for a pro card Ok...stop laughing now! Thank you Tim.....I'm willin to give if you can BRING it! Let's go Bro!!! Frank
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Post by Tim Wescott on Feb 6, 2007 21:29:32 GMT -5
I can bring it buddy,and we`ll do our best to make it happen! Steve DAvis was great........there are two pros named Steve DAvis but I know which one you mean,the other one competed in the 70`s to early 80`s. Try thoss "snack" and tactics I liseted and I beleive they`ll help,just eat them in moderation and drink water more often to help curb hunger. Like someone else said earlier in the thread....I think it was Beckie,fats will also help as they digest slowly and help to satiate the appetite making you feel more satisfied,ie. fuller. Possibly we can increase fats,and decrease carbs except for veggies and post-workout if you can live with that (tough at times). Let me know if you think you can do it,as it`s nothing to be wrong about at 10 weeks out.........................losing a week now is not an option. I ommitted most fats because I wanted to create a calorie deficit right from jumpstreet and people aren`t aware of the amount of trace fats they get from food alone. OK,I`m rambling again!!
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Post by Tim Wescott on Feb 6, 2007 21:32:42 GMT -5
Frank,do you have a treadmill in your home?
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Post by mrbeefy on Feb 6, 2007 22:55:56 GMT -5
Tim! Bro I am willing to try anything you think will help! Even if I HAVE TO go out and have "In-House" Cardio 3 times a day with my wife. I'm willing to give one up for the team!!! ;D Kidding: YES, I do have a treadmill at home. I try to do 20 minutes @ 3.3-3.5, 3-5 times a week first thing in the morning (3:30 am) on an empty stomach. Plus evening cardio 3-5 times a week after workouts. I VERY rarely take an entire day off to do NOTHING, so on Friday and Sunday, which I count as an "off-days", I still do abs and cardio, just no weights on those days. I do not know what it is yet that makes me hold so much around my core. I've tried every exercise imaginable, so it HAS to be tweaks in the diet somewhere. I know you can help me figure it out!!! Keep in touch Bro! It's getting late (Nephew from NY is visiting),and I need to rest for that 3:30 am cardio, so enough for tonight, because I WILL BE BRINGING IT TO THAT BACK DAY YOU PROVIDED .....TOMORROW!!! (High carb Day - 200 carbs). Thanks my friend! Frank
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Post by mrbeefy on Feb 7, 2007 20:32:47 GMT -5
Wednesday February 7, 2007 Back Day!!! Weight 165 lbs ( ) High Carb Day 200 carbs Nutrition: 1425 Calories 193 Protein 185 carbs 16 fat AM Cardio = 20 min 125 cal WO: Rack Pulls = 5x10,8,6,4,10 225/245/300/1@445 3 @ 400/250 DB Pullovers = 3x12 @ 60 S/S with V-Bar PullDowns = 12 @ 90 (Always feel a pull in the triceps? Can't figure that out!) DB Rows = 3x12,10,8 @ 60/80/100 (Slow controlled) Seated Cable Rows 2x 15 @ 150 (Good stretch and good, tight squeeze of scapulae) Cardio = 300 Cal (Slight cramping in arches on treadmill) Good Day = No diet cheating, good workout. Took nap in afternoon. EVERY DAY SHOULD BE SO GOOD!!! mrbeefy
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Post by beckie on Feb 7, 2007 21:41:32 GMT -5
Does Tim have you on any supps Frank? 165 is ok this far out-you are being too hard on yourself!
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