Deadlift Scars and Pr's. Franks Quest. to Success!!

[Reid456]

I'm in.

[Frankdaddy]

Busy week, holidays coming fast, and getting some work done this week as I will be off a 6 day weekend for a trip to Miami Friday. I will probably track macros on Thursday to get my protein in and eat a huge free meal at dinner with family, and then the rest of the day will be my protein sources and a small amount of carb sources. Friday and the rest of the week I will track protein intake but enjoy myself in a controlled fashion with smarter decent choices.

Great workouts and epic eats. I don't know what else you could ask for.

A lot of growf and more strenf and I am pleased, I think both are happening though

I'm in.

Thanks bro, more the better time. Bring some of dat cobbler and lets grow!

[jpfaherty]

Finally get your Miami trip! Have fun brah

[The Solution]

In before another 10 pound gain
i kid I kid. have a great trip man.

[Frankdaddy]

Finally get your Miami trip! Have fun brah

Yes sir, so far so good. Wish me luck haha.

In before another 10 pound gain
i kid I kid. have a great trip man.

Another 10, LOL. I actually weigh 20+lbs from stage weight in the above posted pic and currently.



On that note here is a comparison from 2009 Contest prep, 2012 contest prep, and current all at the same bodyweight. Wish I had a similar angle current pic, but I think these show the progress regardless of lighting and the too much weight I have put on the last 4 weeks, lol.

[The Solution]

Your up 20 pounds already in a few weeks? Damn dude! im not even 20 pounds and i am almost 17-18 weeks post show! haha

[Frankdaddy]

Your up 20 pounds already in a few weeks? Damn dude! im not even 20 pounds and i am almost 17-18 weeks post show! haha

INdividual my dude, individual Well yes that is bad, not really sure what happened. One day I just woke up 5-8lbs heavier and started gaining 2lbs more everyday that I woke up in the past 1.5 weeks. No macro changes or cardio decreasements. I was only gaining around 1lb per week at first so I kept caloric intake the same to baseline off before raising then BOOM, lol. Oh well, as long as body comp is the best it's been then i;m not in the worst positition i've ever been in haha.

[Frankdaddy]

Since I am mostly focused on Miami this weekend Lyndsey and I went and got spray tans (my long lost friend, LOL) and nothing beats the smell of fresh pro tan absorbing into the pores We were so pale I just could not handle losing my tan after having one all year long. I Went and got a fresh fade and hit the gym.

Pretty good time in the gym, hitting a tie PR sumo pull at 550. Not bad for getting back some strength the last 4 weeks and having my training max around 500 4 weeks ago. I was not very sure what my true maxes were but after being super depleted I probably could barely do the 500 then, lol. Not exactly how I was expecting it to go as I wanted 565-585 but they would have been too much at this point. My goal is to still hit 585-600 by the first of the year, but we shall see how that goes during training. That will be a great rebound to have strength back 95-100% in 10 weeks post show.


BB Lunges
135x5,5,5,5,5

Incline BB Bench
115x8,8
135x5,5
155x5,5
185x3,3
200x2,2,2
155x5,5,5,5

Db Press
5 sets of 10

DB FLies
2 sets of 10

Sumo Deadlifts
135x5
225x3
315x3
405x3
455x3
500x2
535x1
550x1


COnventional Deadlifts
405x5,5

Lat Pulldowns
110x12,12,12,12

T-Bar Rows
4px12,12,12,12

Rope Pullovers
70x15,15,15,15

BB Shoulder Press
135x8,8,8


FOrm looked pretty locked on both sets, just probably need to get the feel of the weights again. I've dealt with this issue and outworked it in the past, this will be no different to accomplish!!!

[Bnizzle163]

Dude for being up 20lbs, you're looking great. It's funny how your weight kept shooting up like that.. newb gainz?

[Frankdaddy]

Dude for being up 20lbs, you're looking great. It's funny how your weight kept shooting up like that.. newb gainz?

Lol maybe trying to imitate, but only for less than a week now. I won't go into detail if anybody wants to ask about anything they can PM me. Trying out some new experiments with myself for sure!!!

[chuntbaby]

Lol maybe trying to imitate, but only for less than a week now. I won't go into detail if anybody wants to ask about anything they can PM me. Trying out some new experiments with myself for sure!!!

I read the details on another site

Great progress and keep pushing bro! I don't blame you one bit

[Frankdaddy]

I read the details on another site

Great progress and keep pushing bro! I don't blame you one bit

Lol that was an intense thread. Haters gonna hate. If you dint like bodybuilding then gtfo

[mogs1111111]

Also read the details on the other site, will be interesting to see your progress from now on, hope you keep logging and keeping us updated man.

[chuntbaby]

Lol that was an intense thread. Haters gonna hate. If you dint like bodybuilding then gtfo

hahah yea mad Hate over there but that's how they r with everyone. can't be bothered to take those guys seriously haha

looking forward to your food pics. since living in canada leaves my options slim to none for good food I'll live through your thread hahah

[MKW]

Enjoy Miami man. Also in for the answer to "what's the other site?" haha.

[rakan92]

Enjoy Miami man. Also in for the answer to "what's the other site?" haha.

Was gonna post something similar lol

Anyways enjoy miami and hope u have a gr8 time

[Frankdaddy]

hahah yea mad Hate over there but that's how they r with everyone. can't be bothered to take those guys seriously haha

looking forward to your food pics. since living in canada leaves my options slim to none for good food I'll live through your thread hahah

So you're limited in buying flour, pumpkin, food coloring, egg and fruit? All I really use for my baking

I will not be posting a link to that thread anytime soon. Even through it was funny and I purposely trolled to keep the guys going, it was just sad how judgmental and unsupported they are to bodybuilders on a bodybuilding forum. Sickening!!!


On another note, I am having a relaxing time in Miami. I am having a inconvenience of finding a good gym close by, but ill figure something out.

[Frankdaddy]

I am flying home to the pits tomorrow unfort but I havescome cool pics to post. Found a sweet gym in Biscayne that advertises as the only real gym in Miami, and it was my style.

Front squats
315x2,2,2,2,2

Hacksquat
3ppsx10

Cubes leg press
6ppsx12,12,12

Standing leg curls
3 sets of 12

Incline BB
225x5,5,5

I also did some chest aux work and a bunch of arm work. My biggest focus while training is to get arms huge. Sick of losing to guys with standout bodyparts chest and arms with no legs or calves.

[Frankdaddy]

SO I missed telling everyone Happy Thanksgiving from being rather busy, and then flying to Miami for the weekend. I hope everybody enjoyed time with loved ones, and enjoyed some food. I for one ate well, but kept in moderation because of my trip to Miami where I PLANNED to only eyeball intake and just enjoy myself. One thing I have not went over yet from post contest season and that is about my reverse dieting. My 2009 season led into my offseason until 2012, I executed a very strict reverse diet for about 90% of the 2 years. The cons of doing this was that I looked lean for a little over a year post contest, stayed 15-18lbs over the 2009 contest stage weight, and gained weight/strength ratio was good. Cons to the reverse dieting, I still had hunger/cravings for almost 1.5-2 years post show, even at 20-25lbs over the stage weight from that season. I did not enjoy that and still had no mental break for the majority of this approach, even though I did not realize that at the time, I did once I was finally able to loosen up some. I even had cheat meals on the weekend, but I just had such a slow approach everday the mental break never happened from a stressfull prep and reverse. So even though for about 1 week, almost 2 weeks post show this season I had a few uncontrolled moments I was still back on macros quickly. I felt even though I was fighting during that first week or so that my tempatations were just insane, far beyond what I ever endured. I will not go straight into a set higher caloric intake a day after prep ends, not to high, but for sure not deplete again, or go back to my lowest macros from prep. I will start a quick reverse, not reverse as slow as I prepped 100%. I think getting hormones, energy, libido, etc... back in order is the most important, regardless if I put on a little bodyfat. I think each prep will be different though, and each plan might be different. In 2009 I loved the reverse diet approach, and I enjoyed looking lean. I now regret taking as long as I did to regain strength back from losing some during prep. I will now regain back to my set point, and then gain 1-4lbs per month during my entire offseason depending on how body comp is looking post contest.


Here are some pics from my trip





Cheese and Gravy Fries from Jerrys Famous Diner...SHHH was ghud


2lb sky High pastrami and corned beef


Meat head in Action!!!

[MKW]

Sick pics man. How'd you get the Paulie D one? Special tickets?

Those fries... lawd.

[Reid456]

Pauly D!

[Frankdaddy]

Sick pics man. How'd you get the Paulie D one? Special tickets?

Those fries... lawd.

Pauly D!

Yes sir, VIP tickets. He happend to DJ the club behind our hotel so I could not pass up the tickets when presented to me, plus the awesome part was the tickets were seated inside his DJ booth all night and free drinks, unfort I am no drinker, lol. EIther way seeing a pro DJ in action, at one of south beach hottest nightclub, with one of the most recognizable celebs around, cant say it was a bad evening LOL. Sucked getting up at 8am a few hours later to go swim with dolphins, but it ended up being one of the coolest things of my life swimming with them. If anybody gets the chance, do it 100%

[B Con]

Really good pics and nice about Pauly D. Was he cool in person? Looked like a great trip and glad you had fun. I've always wondered how those dolphin experiences were.

[The Solution]

Hows it feel to go from the beach back to snowy weather? Lol

[jpfaherty]

Awesome pics!

Pauly D! LOL- You love those guys if I recall correctly right? Good stuff!

[Frankdaddy]

Stomach started acting a bit fuzzy about halfway in tonight, but I must say even though I just went in and milked it since I decided not to do any deadlifts this week because it has been about 5 weeks straight, and I normally like to rotate them out for a few extra days for recovery. i decided to actually do some delt work for the first time in years, and slightly more volume with back exercises. THis workout actually was the best pump I have ever had in my entire back, the blood was just pouring in...Felt amazing!!


Lat Pulldowns
120x12,12,12,12

T-Bar Rows
4px12,12,12,12

Db Pullovers
65x15,15,15

BB Military PRess
135x8,8,8

Db Shoulder Press
65x12,12,12

Rear Delt Flies
20x15,15

Weighted Glute/Ham Raise
25x8,8,8

Really good pics and nice about Pauly D. Was he cool in person? Looked like a great trip and glad you had fun. I've always wondered how those dolphin experiences were.

He was just like on the show, yelled out "Yeah Buddy" every 2 minutes lol.

Hows it feel to go from the beach back to snowy weather? Lol

Shewwwwwww it blows. I will tell you a real opinion if I do or don't catch some virus from the dramatic weather change.

Awesome pics!

Pauly D! LOL- You love those guys if I recall correctly right? Good stuff!

Yes I love the show, it for sure caught some of the most dramatic scenes I have ever seen from a reality show. I connect well with the personality of all of them besides the heavy drinking, as I have never even been drunk before.

[jpfaherty]

Yes I love the show, it for sure caught some of the most dramatic scenes I have ever seen from a reality show. I connect well with the personality of all of them besides the heavy drinking, as I have never even been drunk before.

Pauly D was always my favorite of the group. Cabs are here!! lol

I've been drunk enough for the both of us on occasions, no worries

[Frankdaddy]

Tonight in the gym was MONEY!!! I hit past my little goal of 250+ on incline press, and only 20lbs away from a PR, which I think I could have grinded out but not as smooth as back in my last offseason. Time to switch over to bench press and shoot for the 405 goal by the end of 2013. I made it over halfway my last offseason by random bouts of strength training during sheiko, but never could get past 365. I am also excited about switching over to back squats again real soon after I see how my front squats have improved. Everything is feeling good, for sure put some weight on while on vacation, but I will be okay for now. Mentally I am enjoying everything, and stress free like a truck has been lifted off of my shoulders to not be slowly reversing.

Incline BB
135x8,8,8
155x5
185x5
225x5
245x3
275x2,2
225x10 (Tie PR)
185x10
155x10,10

Flat BB
185x10,10,10

DB PRess
65x12,12,12

Db FLies
30x15,15,15,15

Various arm movements post chest, really focusing on speed, pauses, contracting hard, major pumps, etc...All of the bro stuff I have not done before ever for arms, so maybe that is why they blow? Volume is high 2x per week on both days, only some of the exercise choices are different from both day but rep ranges go from 10-20.

Pauly D was always my favorite of the group. Cabs are here!! lol

I've been drunk enough for the both of us on occasions, no worries

No doubt I always wanted to be a social drinker, but never did it because when I turned 18 I started bodybuilding, and mom was always pretty strict on me..Which I am thankful for in many ways. I just cannot get into it now, especially as cheap as I am buying certain things and alcohol being ridiculous when you go out of town, dinner, club, etc...I do think an occasional drink can only open the veins up though

[Frankdaddy]

Boring session today, mostly volume work and switching over to BB squats now to shoot for that 600 raw squat by the end of next year. Felt extremely tight so I stayed real light with cause squats. Tuesday is max effort so I will test how easy 405 is that day.

Paused squats
225x10.10.10.10

Leg press
655x10,10,10,10,10

Leg extensions
110x15,15,15,15,15

Lying leg curls
100x12,12,12,12

Seated leg curls
100x15,15,15

Hip abductors/adductor superset
4 sets 15-20

About circuit/giant set
3 sets

30 minutes stair climber LISS

I ate cracker barrel breakfast and it was at my throat all workout. Didn't puke so this workout was a faillll haha

[triplewhammy]

One of the only times I've puked post-workout was when I took a full 3-scoop serving of NaNO Vapor and proceeded to train legs.