Mr Beefy's BACK IN THE GAME !

[intenceman]

Go for it! This should be good!

[mrbeefy]

12=28 09

Training
30 min LI cardio 4:00 am

2:00 pm
Did abs first so I didn't have any excuses to NOT do them!
Decline Crunches 4 sets for 30 seconds
Decline Reverse Crunches 4 x 30 sec
Cable crunches 2 @ 25 reps
Seated Weighted Ab twist 2 @ 25 reps

Decline barbell Press 4 sets x 15 reps
Flat Bench 4 @ 15 * Couldn't find the groove. Now right shoulder a little "tweaky".
DB Flyes 4 x 15
Pop-Push Ups 4 x 15

30 min LI Cardio

12-29-09

10:00 am 60 min LI Cardo

3:00 pm
Squat 4 x 15
Straight leg deads 4 x 15
seated leg curl 4 x 15
leg press 4 x 15
leg extensions 4 x 15
standing calf raise 4 x 15
seated calf raise 4 x 25

ABS
BW hypers s/s bicycle 2 x failure
lying "leg-ups" s/s rev crunches 2 x failure
kneeling cable crunches 1 x failure

LI cardio - 30 min

The clock is ticking....tic...tic...tic...May 1st is coming.

[fit]

Dec 29, 2009 11:38:33 GMT -5 mrbeefy said:

12=28 09

Flat Bench 4 @ 15 * Couldn't find the groove. Now right shoulder a little "tweaky".

Yarg- just headed to the clinic to have mine looked at.

Good luck!

[mrky03]

I think Randy has posted this before but I came across it over at intensemusle.com This is a post from Dante.......

How to cure shoulder problems. (Trust me this will work 90% of the time)

With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fu*k you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)

[mrbeefy]

Thanks guys!
The shoulder is fine, was just a little fatigued from the last two sets being out of the groove.

A few years of lifting as a powerlifter has me lifitng differently, which is not always condusive to working the muscles for growth as a bodybuilder. Just different habits to adjust. It's the same with squats and deads.

It's all good

[mrbeefy]

12-30-09

Hamstrings and lower back VERY sore today. Will push through it.

Bent over barbell rows 4 x 15
1 arm db rows 4 x 15
cable pull downs 4 x 15
wide grip pull downs 4 x 15
Shrugs 4 x 15
hyperextensions 4 x 15 (see hoe back holds up)

45 min LI cardio

[intenceman]

Glad to hear shoulder wasn't serious. Joel, I may try that, but middle of the back?- im not Gumby!

[mrbeefy]

12-31-09

Couldn't sleep at all last night! Mind just racing with so many things I want to do this year!

Even though I was off from work, still got out of bed at 3:00 for cardio

oops....

Took sister out for B-day breakfast...I DID eat clean

Bernie and I met with her NEW Nutritionistg who will help her prepare for the Arnold. Everything went very well.

A little more cardio

Taking Friday off from gym.....grandkids over all day.

Come Saturday....BRINGING IT!
New training program.....New nutrition program........Cut Diet right into May 1st 2010........BOOYA!

[mrbeefy]

OK...2009 is as good as gone..............and so is this journal!
A new year, brings new hopes, new training and a new nutrition plan.

Closing this journal . . .many memories...much learned...time to bring in the new year!