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  1. #211
    Grow Time Frankdaddy's Avatar
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    Upper body day went pretty great tonight, hit some pretty solid PR's as far as volume goes with a few exercises. The groove on my bench press has seemed to diminish, and it makes me hard to find a groove to get my best pressing power on it, but maybe I'm just tight, and need to stretch more


    BB Bench Press
    135x15,15
    185x10
    225x10
    275x5
    315x5,5,5,5,6

    BB Military PRess
    135x10,10
    185x5
    225x5,5
    135x10,10

    DB Laterals
    20x12,12,12,12




    I also hit a bunch of arm auxillary exercises, really focusing on a good pump.





    Originally Posted by B Con View Post
    Dayum... strong rows. I hear ya. LIGHT WEIGHT BABY!!!
    I wish I would have videos, but it was spurr of the moment set. I was just going to see how a few reps felt and I smoked it!!!
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  2. #212
    Chef Bob The Solution's Avatar
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  3. #213
    Registered Bro triplewhammy's Avatar
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    Crazy bro! Lookin forward to seein that 405 bench, good motivation for me to get my act together
    Join me on "The Journey"...Video Series and Offseason Log!
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  4. #214
    Grow Time Frankdaddy's Avatar
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    Originally Posted by The Solution View Post
    Straight BEASTMODE
    Only time to step things up soon, gonna try to build some muscle for the AHnold!!!

    Originally Posted by triplewhammy View Post
    Crazy bro! Lookin forward to seein that 405 bench, good motivation for me to get my act together
    Dude I am more excited than anyone to see that. My bench groove is lost for the moment, but I will figure it out. I hope I can motivate anybody to work hard either way, because no matter what it takes work to get to where you want. Nothing is magical!!
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  5. #215
    Registered User curjo's Avatar
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    Spongebob strongpants!! You're really an inspiration this off season, and it's just begun!
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  6. #216
    Registered User rakan92's Avatar
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    Awesome benching and gr8 strength bro. btw do u arch your back when benching ...may u plz elaborate on how u get seated before pressing ? Thanx in advance
    TEAM NORTON !
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  7. #217
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Frankdaddy View Post
    I hope I can motivate anybody to work hard either way, because no matter what it takes work to get to where you want. Nothing is magical!!
    You motivate me on the DAYLEEEEE playa! Keep up the good work
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  8. #218
    Chef Bob The Solution's Avatar
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    Arnold is like 40 days away...

    Crazy!!!
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  9. #219
    Grow Time Frankdaddy's Avatar
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    Today was the first day I did not hit an all time PR in over 1 month, so needless to say I am not very happy with this one, but I know I was close either way!!! TIme to step up with a real strength progression

    Deadlifts
    225x3
    315x3
    405x3
    500x3
    550x2
    600x1
    660x.9

    So close, I may post video the video soon to show my shame!!

    BB Squats
    225x10,10,10,10

    Leg extensions
    4 sets of 15

    Hip adductor/Abductor
    4 sets of 15-20

    Glute/Ham Raise
    25x10,10,10

    Leg Curls
    100x15,15,15,15

    Leg Raises
    Bwx10,10





    Originally Posted by curjo View Post
    Spongebob strongpants!! You're really an inspiration this off season, and it's just begun!
    Yes sir, time to get SERIOUS!!!!

    Originally Posted by rakan92 View Post
    Awesome benching and gr8 strength bro. btw do u arch your back when benching ...may u plz elaborate on how u get seated before pressing ? Thanx in advance
    I wish I didnt edit it out now, but the first of the video shows how I do it. I setup by putting my feet up onto the bench and putting my traps pinched together onto the bench as tight as can be, then set my feet down and tuck my butt back as far as I can and lock in a rainbow with my back and plant my feet flat down and hold it. The rest is smoked!!! I always get a lift off during benching like this, unwracking it most likely will pull your shoulers out of position.

    Originally Posted by jpfaherty View Post
    You motivate me on the DAYLEEEEE playa! Keep up the good work
    TIme to bring things to a new level, glad you are enjoying so far bro. Thank you!!!

    Originally Posted by The Solution View Post
    Arnold is like 40 days away...

    Crazy!!!
    1lb per day and 10 that weekend, I will be Jay Cutlers weight but double the bodyfat
    Last edited by Frankdaddy; 01-19-2013 at 08:13 PM.
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  10. #220
    Registered Bro triplewhammy's Avatar
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    lol how much you weighin now bro?
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  11. #221
    Grow Time Frankdaddy's Avatar
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    Originally Posted by triplewhammy View Post
    lol how much you weighin now bro?
    Still around 220, havnt weighed in a week or two in the morning. When I moved into my place I forgot my scale so I am not sure. In the gym after 1 meal or two I weigh around 223 without shoes on. My weight stays pretty steady all day since I am bloated day and night I am trying to recomp some by adding in some HIIT 2x per week until the Arnold Classic.
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  12. #222
    Grow Time Frankdaddy's Avatar
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    Here is my big failure, gotta suck it up and outwork next time!!!


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  13. #223
    Chef Bob The Solution's Avatar
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    2x a week of HIIT. Lyndsey must hate you right now
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  14. #224
    PURE INSANITY NaturalPursuit's Avatar
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    SO close on that 660 bro!!! Gunna be yours in NO time!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  15. #225
    Registered Bro triplewhammy's Avatar
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    What's your highest offseason weight and what are your plans for this offseason?
    Join me on "The Journey"...Video Series and Offseason Log!
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  16. #226
    Grow Time Frankdaddy's Avatar
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    Originally Posted by The Solution View Post
    2x a week of HIIT. Lyndsey must hate you right now
    Haha women don't understand why we do certain things, but she just overlooks me anymore I do try to do things when they do not interfere with her

    Originally Posted by NaturalPursuit View Post
    SO close on that 660 bro!!! Gunna be yours in NO time!
    It sucks when it shoulda been put in the books and move on, but I have no doubt things are going to improve.

    Originally Posted by triplewhammy View Post
    What's your highest offseason weight and what are your plans for this offseason?
    I have been around 218-219 during each of my offseasons, but pretty fat, and each time body comp is better. This time my body comp is much better even though it's still not where I want to be.

    Like here is my offseason from 08 at 200lbs, during prep last year (January 2012) and November 2012 (around 195-200lbs)
    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-snc7/602282_10151092110821981_1145957390_n.jpg[/img]
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  17. #227
    Grow Time Frankdaddy's Avatar
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    Forgot to answer this. This will be a very long offseason to see where I can go in size and in strength. No competition plans in sight. This is based primarily that the last contest prep was so miserable and it did not hit me until now. I was not ready for it and jumped the gun on it with no motivation almost 90% of the time.

    I want to take my physique to diff levels. I also want to see where I stand wuth size or strength or everything as a whole to see where i want to aim for as a partial career. If I dont succeed in nothing then I will know I done my best and will just aim to be a jacked gym rat lol.
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  18. #228
    Registered Bro triplewhammy's Avatar
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    Oh wow yeah your bf percent is much better this time around. Good stuff!
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  19. #229
    <<TEAM MAGNUM>> B Con's Avatar
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    Everythings on point. You must fail before you can succeed. You will nail 690 next time guaranteed.
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  20. #230
    Registered User zmcdole's Avatar
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    squeeze those glutes at the top and you'll finish that 660
    1708 total @220 Raw
    Improve my total every time I step on the platform.

    Being a male is a matter of birth. However, being a "man" is a matter of choice.

    Photo in Avi is not current, I'm way fatter now.
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  21. #231
    Grow Time Frankdaddy's Avatar
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    Good session, not the best, but not the worst either.

    Incline BB
    135x15,15
    185x10
    225x10,10,10,10
    295x5 PR
    275x10
    225x15 (paused each rep)

    DB Press
    90x12,12,12,12

    Flat Cable FLies
    50x12,12,12,12

    I hit about 8 exercises total for biceps/triceps..>Smoked them pretty good today!




    Originally Posted by B Con View Post
    Everythings on point. You must fail before you can succeed. You will nail 690 next time guaranteed.
    Gonna put in the work!!!!


    Originally Posted by zmcdole View Post
    squeeze those glutes at the top and you'll finish that 660
    Yea a lot of issues gone wrong with this 1st being me not built for deadlifts at all.
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  22. #232
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Those pictures tell the story. Much leaner this time at that bw = much more lean mass. Your numbers prove that to be true too

    Awesome work
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  23. #233
    <<TEAM MAGNUM>> B Con's Avatar
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    Congrats on the PR. And definitely love the "timeline" so to speak... it speaks volumes to your progress.
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  24. #234
    Grow Time Frankdaddy's Avatar
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    Thanks you guys! I have a few photos I just took at my current status. I'm not as tight but I have more mass on me that I am happy about. I need to tighten up but I'm not worried about it because I feel way better now than when prep ended. Either way I have 5 or so years before I start a contest prep again. I am not real worried about being in contest shape.
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  25. #235
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Damn so close to lockout on the Deadlift. Sick Progress!
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  26. #236
    Grow Time Frankdaddy's Avatar
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    Felt like everything was as heavy as a 1 rep max, back pump was stupid tonight, and could barely stand up straight after a set. I am thinking a full week deload, and maybe a day extra off (3 total days) to recover well and during this time put together a routine. This was not the worst session, but not the best either based on how I felt!!!


    BB Squat
    135x10
    225x10
    315x10
    365x5
    405x5,5,5
    405x10

    2 count pause
    275x10

    Stopped after this, back was about to give!!!

    Leg Extensions
    5 sets of 12

    Leg Curls
    5 sets of 10

    Seated Calves
    5px5,5,5

    Standing Smith Machine Calves
    405x10,10,10





    Originally Posted by fltallpaul View Post
    Damn so close to lockout on the Deadlift. Sick Progress!

    Oh man I know, it's depressing. My body peaked well, since I have not deloaded since October I believe it is time for a full week of deload and then start up a good strength routine. I need to play it smart. I have been injured every offseason by pushing my strength levels each week because I just simply cant keep progressing without a give somewhere.
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  27. #237
    Grow Time Frankdaddy's Avatar
    Join Date: Oct 2006
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    Hey everyone, I have not been on for a few days. If you read my last workout posted it was pretty bad as far as FEEL!! I needed to rest my body and think as if I were training somebody or if I had a trainer and just reading his input on what to do. On that note, a proper deload for a full 7-10 days. Then I will probably do something a long the lines of sheiko for 4 weeks, then a plan to do smolov base meso-cycle, and then maybe have my own intense phase of putting up some massive numbers on squat!!! Who's in for some insane gains?
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  28. #238
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
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    Originally Posted by Frankdaddy View Post
    Hey everyone, I have not been on for a few days. If you read my last workout posted it was pretty bad as far as FEEL!! I needed to rest my body and think as if I were training somebody or if I had a trainer and just reading his input on what to do. On that note, a proper deload for a full 7-10 days. Then I will probably do something a long the lines of sheiko for 4 weeks, then a plan to do smolov base meso-cycle, and then maybe have my own intense phase of putting up some massive numbers on squat!!! Who's in for some insane gains?
    <-------This guy!
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  29. #239
    Grow Time Frankdaddy's Avatar
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    I hurt my shoulder Monday, and I have been babying that situation. Stupid since I knew I was getting tight around that area, luckily I did not tear a pec, and I am thankful. Not a bad situation so im gonna fix this problem. I may go straight to smolov after a week of two of squatting 3x per week to get use to the fun. Looking for the 600lb squat by the end of this run!!!


    Here is a pic from my first show to my last show, both high end 170's.
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-frc1/843976_10151210472891981_905297343_o.jpg[/img]
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  30. #240
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
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    Stats: 5'7", 185 lbs
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    Rest up big dog! Arnold is not far away! Better be 100% for training that entire weekend and good eats
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