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Post by mrbeefy on Jan 26, 2009 7:47:09 GMT -5
Today is January 26, 2009
It is the Start of a new Plan to get healthy and drop some weight.
This will be an approximate 9 months to one year Plan.
Details forthcomg!
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Post by GerryT on Jan 26, 2009 12:34:18 GMT -5
We're all rooting for you, Frank! Go for it, brother.  |
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Post by mrbeefy on Jan 26, 2009 14:49:42 GMT -5
OK..as promised here is my "Baseline" workout for the first 3 weeks of PRRS. I'll adjust as I go to see what works and doesn't work.
Power January 26/28/30
Rep Range February 2/4/6
Shock February 9/11/13
Power Chest/Back
Bench Press: 4 x 4-6
Rack Pulls4x4-6
Incline Dumbbell Press 3 x 4-6
Good Mornings: 3x4-6
Decline Barbell Press 3 x 4-6
Pull Down Behind Neck 3x4-6
Weighted Dips 3 x 4-6
Seated Rows: 3x4-6
Power Bi's Tri's Shoulders
Barbell Curls 4 x 7-9
Curl 4 x 7-9
Seated DB Press 3 x 7-9
DB Kickbacks 4 x 7-9
Front DB Raises 3 x 7-9
Concentration Curl 4 x 7-9
Side DB Raises 3 x 7-9
Cable Pull Downs 4 x 7-9
Rear Delt Pec-Deck 3 x 7-9
Power Legs
Squat 4 x 7-9
Standing Calf 3 x 7-9
Deadlift 4 x 7-9
Seated Calf 3 x 7-9
Leg Presses 4 x 7-9
Seated Leg Curls 4 x 7-9
Rep Range Chest/Back
Cable Crossover 4 x 7-9
Upright Rows 4 x 7-9
Seated Pec Deck 3 x 10-12
Hammer Strength Seated Rows 3 x 10-12
Flat Bench Flyes 2 x 13-15
Unilateral DB Shrugs 2 x 13-15
Rep Range Bi's Tri's Shoulders
Sissy Bar Curls 4 x 7-9
Hammer Grip Shoulder Press 4 x 7-9
Unilateral Cable Raises 3 x 10-12
Hammer Curls 2 x 13-15
Plate Raises 2 x 13-15
Rep Range Legs
Front Squats 4 x 7-9
Seated Leg Press Calf Raise 3 x 10-12
Hamstring Hypers 3 x 10-12
Seated Calf Raise 2 x 13-15
Seated Leg Press 2 x 13-15
Shock Chest/Back
Superset: Bech Press/DB Flyes 2 x 8-10
Superset: Lat Pull Down Front/Bent Over DB Rasie 2 x 8-10
Drop Set: Decline Barbell Press 1 x 8-10, drop 6-8
Drop Set: Lat Pull Down 1 x 8-10, drop 6-8
Shock Bi's Tri's Shoulders
Superset Rope Press Down/Resciprocating Curls 2 x 8-10
Superset Overhead Cable Extensions/Cable Curls 2 x 8-10
Dropset Concentration Curls 1 x 8-10, drop 6-8
Dropset Skull Crushers 1- 8-10, drop 6-8
Superset Cable Front Raises/Cable Side Raises 2 x 8-10
Dropset Smith Machine Military Press 1 x 8-10, drop 6-8
Shock Legs
Superset Single Leg Press/Leg Extensions 2 x 8-10
Superset Pop-Squats/Walking Lunges 2 x 8-10 -Superset Leg Abductor/Leg Adductor 2 x 8-10
Dropset Leg Pressess 1 x 8-10, drop 6-8
EVERY Monday/Wednesday Abs ~
Kneeling Cable Crunches 2 x 15
Leg Raises on Incline Board 2 x 15
Russian Twists 2 x 15
EVERY Monday/Wed/Friday Cardio~
30 Minutes Treadmill Walk in AM
20-30 Minutes HIIT Elyptical/Treadmill PM
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Post by mrky03 on Jan 26, 2009 18:13:38 GMT -5
MONSTER schedule Frank!!
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Post by Roger on Jan 26, 2009 19:10:24 GMT -5
That training will either make you healthy or kill you. LOL Go get em Frank
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Post by mrbeefy on Jan 27, 2009 8:52:36 GMT -5
Quick Review of yesterday's first wo: AM Cardio...Did NOT want to get out of bed at 3:30 am....but dragged myself to the treadmill for 30 min cardio. Had some cramping in my arches (plantar facia), otherwise, uneventful. Probably could have kicked it up a notch. PM WO: All exercises felt pretty good. Was losing steam about 3/4 of the way through. Did need to take a couple brief breaks to catch my breath. Could have been more intense on back. Pecs nice and sore today. That's a good thing. No joint pain today. Keeping to diet. Keeping off scale. I have a bad habit of looking at my weight everyday, so weigh-in is on Saturdays only. WIll have to work out a few "conflicts" between my wife's (Bernie) training schedule and mine. We've been working out together for quite a number of years, so being in the gym together but not being there to spot each other, etc., will take some working around. We talked about it intelligently on Sunday, and although the conversation did get a bit "heated" at times, we did talk it all out. 31 years of marriage and working out together will do that to you! ALL the powerlifters at my current gym want to meet together at a new PowerHouse gym tonight. It's about an additional 20 min drive for us. They are "allegedly" offering a good group deal, and do have a LOT of nice pretty equipment, so we will go there later on today and check it out. No promises. I think my wife feels "compelled" because they all asked her to come to the meeting. My way of thinking is that they may have a 2nd agenda of just getting as many people to come as possible so THEY can get a discount. We'll see what they have to offer. Well...off to meal number 2 for the day!  |
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Post by masterschamp on Jan 27, 2009 9:47:12 GMT -5
Good luck with the training Frank.
I train at a Powerhouse Gym down here....great place.
Keith
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Post by mrbeefy on Jan 28, 2009 7:11:07 GMT -5
January 28, 2009 3:30 am 30 min cardio....then I woke up! |
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Post by fit on Jan 28, 2009 7:51:47 GMT -5
Welcome to PRRS!!!! And best wishes, Frank!
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Post by mrbeefy on Jan 28, 2009 10:23:05 GMT -5
Thanks Fitster!
Hey...do you think that my PRRS above has too much volume?
Thanks,
Frank
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Post by mrbeefy on Jan 31, 2009 12:31:32 GMT -5
January 31, 2009 Power Leg day at the NEW GYM! Powerhouse! So we now have dual membership for the next year. WE met Greg Page there. Bernie worked out with him, while I signed up for our NEW Membership and busted out some legs! Although my wheels are thicker, they still get a few "double-takes" when I strip down to spandex. It's all good So far, so good. Met a few "interesting" people too Onward and Upward! |
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Post by Roger on Jan 31, 2009 14:45:24 GMT -5
Frank sounds like you have a great plan. Best of luck with it
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Post by mrbeefy on Jan 31, 2009 18:29:00 GMT -5
Thanks Roger! We're gonna give it a shot! I'll try to look like the guy in your avatar......just more muscular |
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Post by mrbeefy on Feb 6, 2009 14:24:38 GMT -5
Went to Powerhouse this morning to meet with a trainr and have a BodPod done. I am SO depressed! The BodPod is the Gold Medal for measuring body fat after water immersion. I got the bad news this morning.....I can't even say it I'm SO upset..........32% bf   I'm almost back where I was 4 years ago! Really SUCKS! I have been hitting the cardio hard, and aggravated my sciatic nerve, so every time I sit, stand, wake up in the am...it's like someone drives a steel spike into my left glute. Working through this is gonna be a challenge. BUT...I will not let this get me down. I'm gonna shake it off and hit legs tommorow morning. Damned if I'll be put back! I still want to shoot for 9 months....I'm feeling the need to be the baddest little mf on stage in 2010. GRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRR ! |
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Post by fit on Feb 6, 2009 18:25:33 GMT -5
Thanks Fitster! Hey...do you think that my PRRS above has too much volume? Thanks, Frank I don't think so, no. Especially with your experience. |
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Post by Roger on Feb 7, 2009 7:33:49 GMT -5
Frank you got BF down before. It will be easier this time, you know what to do. Looking forward to seeing you in 2010---------- #bflexsmiley1vs#
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Post by fit on Feb 8, 2009 17:05:42 GMT -5
Was your measurement four years ago in the pofd. Because you know that it will show a higher fat percent than standard surface tests (sub q etc)
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Post by mrbeefy on Feb 9, 2009 12:57:25 GMT -5
2-9-09
To the gym tonight...SHOCK = Chest/Back
To the MD tomorrow = BP check and look into sciatica problem.
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Post by mrky03 on Feb 9, 2009 18:34:31 GMT -5
Frank, take it easy brother! You didn't get up to your current bf percent over night and you won't get down to where you want to be over night either! Just be patient and allow your diet and training to take effect. None of us ever get the results we're after fast enough! Thats one good thing about getting older though we learn to be more patient!
Good luck with your efforts and I know you can do it!
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Post by mrbeefy on Feb 9, 2009 21:17:55 GMT -5
Thanks guys!
I'm gonna need all the motivation I can muster!
I'm hoping the new gym will help bring it.
I know that the true motivation must come from within....and it's brewing now!
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