Beefcake!! BEEFCAKE!!!!!!

[MissKB]

Where ya headed? Congrats on not sabotaging your weight and still having fun

[gobbles23]

Yeah it'll fall off! Fun always takes priority, you only live once!

[beefcake66]

If you were eating and boozing all weekend you can bet some of that is water weight. Get back on track an kill it!

Thanks, working the diet back to normal... hopefully ill find time to lift weights again soon. Without my workout buddy, I've been so lazy

(busy too, but there's been opportunities where I'm just lazy)

Why you no invite me on vacation?

Why u so far away??

Where ya headed? Congrats on not sabotaging your weight and still having fun

I was up at the family cottage for the long weekend... was awesome.
Next trip is to Montreal for a concert and Pride there.
Then off to Las Vegas for the Olympia!

Yeah it'll fall off! Fun always takes priority, you only live once!

My level of fun is terribly detrimental to my goals lol... no more booze for a while now!

Diet is slowly getting back on track, all the leftovers from the weekend are gone. I have to do some mad meal prep tonight though!

[beefcake66]

I think I'm gonna start lifting weights again today. MAYBE. No guarantees.

Also.. Battlefield 4's Double XP weekend ruined my food prep plans. I guess that's whats on the schedule tonight.

Finally got new running sneakers and the parts to repair my bike. Things are looking up in this area lol

[beefcake66]

Up next on the agenda.....

[LoveMyInk]

Up next on the agenda.....

yay!

did you do my food preps too
?

[beefcake66]

yay!

did you do my food preps too
?

I'll make extra for you tonight when I'm making it

[beefcake66]

Went for a run on Thursday.
#MPGRIND Before Photos taken!
Began lifting again on Saturday!
Massive food prep weekend!

Beginning new lifting program TODAY!
May track diet as well... that's going to take some easing back into.

Things are on the up and up!

[gobbles23]

Woop woop woop! I'm so excited, I'm like...is it 5:00 yet? Is it 5:00 yet!?

[beefcake66]

MASS MADE SIMPLE:

Workout #1!

Bench Press:
45x5
65x5
85x5
95x5 (will use 95)

Bat Wings: 2x10 second holds
10’sx 2 sets
15’sx 2 sets
20’sx 2 sets
25'sx 2 sets

One-Arm Presses: sets of 2-3 reps
20’sx3 each
25’sx3 each
30’sx3 each
(i don't have 35s anymore....)


BIRDDOG
2x 10sec eachside.... how strange this is.

Complex: 45lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex: 65lbs (sticking with 65lbs)
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps
(this was surprisingly more sweaty than I expected it to be)

High Rep Squats:
45x30
(with, like, 4 pause breaks to catch my breath)

[gobbles23]

Very nice! We're pretty on par! I'm afraid of the complexes getting heavier! lol! My oh pressing skills are weak

[beefcake66]

Very nice! We're pretty on par! I'm afraid of the complexes getting heavier! lol! My oh pressing skills are weak

I think in the Complexes with the OH pressing part... well, we're supposed to Clean it into position anyways... but failing that do a push press to get it up the first time and do 3 strict presses from there. I can't properly "rack" the weight when doing cleans/front squatting so I have to reset my grip, but I don't put the bar down.

I was thinking I'd get up to at least 75lbs on the complexes yesterday but I was far too sweaty/overheating!! Sucked more life outta me than I expected it to!

[gobbles23]

I think in the Complexes with the OH pressing part... well, we're supposed to Clean it into position anyways... but failing that do a push press to get it up the first time and do 3 strict presses from there. I can't properly "rack" the weight when doing cleans/front squatting so I have to reset my grip, but I don't put the bar down.

I was thinking I'd get up to at least 75lbs on the complexes yesterday but I was far too sweaty/overheating!! Sucked more life outta me than I expected it to!

Oh! I guess push presses would be the way to go. I did them all strictly but I changed the complex to include RDL after back squats instead of good mornings because GM's hurt my back before, so I had to push-press it over my head to get it back in front for the last exercise of the complex, lol! That might be the best option when it comes to using heavy weight and having the oh press as the limiting factor. I'm thinking 75lbs is doable, that's what I'm aiming for! In a few weeks. lol!!

[beefcake66]

MASS MADE SIMPLE:

Workout #2!

PART 1

Bench Press:
45x10
65x10 shoulder felt tweaky...
85x4
95x2,3 -> 85x5
85x2,3,5

Bat Wings:
25x 5secs x 10 reps

One-Arm Presses:
15x3
25x3
30x2,3,5
30x2,3 -> 25x5

BIRDDOG
2x 30sec

Complex 1/5: 45lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 2/5 55lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 3/5 65lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps

... and this is where I crapped out.
Nooo energy. Didn't eat enough and a pre-workout can only take me so far.

[beefcake66]

Since i pooped out on the workout yesterday, I will be attempting to do the complexes and the squatting today. After a run. I gotta make sure I eat enough and fuel properly today. Yesterday was really bad for eating.

[gobbles23]

These workouts are tough without enough food! I was grateful for my bagel and huge cup of coffee pre-workout!

Those 2-3-5 sets are harder than you'd think they'd be too, hey? Bench press surprised me yesterday that I got all my reps, but 1-arm OH presses were impossible, lol!!!!

I have a wonky left shoulder, it sucks :/

[beefcake66]

These workouts are tough without enough food! I was grateful for my bagel and huge cup of coffee pre-workout!

Those 2-3-5 sets are harder than you'd think they'd be too, hey? Bench press surprised me yesterday that I got all my reps, but 1-arm OH presses were impossible, lol!!!!

I have a wonky left shoulder, it sucks :/

My right shoulder got that pinchy-bad feeling in the warmups and I knew from there that I was gonna have to cut back on the weight. Plus... I've benched 95lbs (thats pretty close to my max) 3 times in the past 5 days.. (sat, mon, weds)... Aside from setting myself up for bench pressing burnout, the lack of food (I had less than 800 calories throughout the day, before the workout) definitely made the situation worse. I was gonna drop the Barbell on my head if I kept going with the complexes. The single-arm overhead presses were done with very questionable form, as well.

I'm a lil pissed I didn't complete the workout... Going to redeem myself tonight, after a run (this also sounds like a bad idea hahaha)

TIME TO FUEL UP!

[beefcake66]

There was no redemption workout today. There was a lot of running though.

My shoulders are really sore! From the benching... not a good sore.

[beefcake66]

MASS MADE SIMPLE:

Workout #2!

Saturday, August 23rd

Bench Press:
45x10
65x8
85x2,3,5
85x2,3,5


Bat Wings:
25x 5secs x 10 reps

One-Arm Presses:
15x3/3
25x2,3,5
25x2,3,5


BIRDDOG
2x 30sec

Complex 1/5: 25lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 2/5: 45lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 3/5: 55lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 4/5: 65lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

Complex 5/5: 55lbs
Rows x3 reps
Cleans x3 reps
Front Squats x3 reps
Military Press x3 reps
Back Squats x3 reps
Good Morning x3 reps

High Rep Squats
45x30
45x30

[beefcake66]

Saturday Aug 23: Mass Made Simple Workout #2

Sunday Aug 24: Rest Day?

Monday Aug 25: 30 minutes swimming

Swam in circles in an above ground pool. Much tiring. Much awesome. No pains

Tuesday Aug 26: Physio appointment (OW MY L-GLUTE/hip!)

Henceforth, my squats shall only go to 90 degrees (no more ATG for me), and my bench press... well... it's basically cut down to half reps (stop at upper arm parallel to floor). Since I have no ACL it's bad idea for me to go lower in the squats and put extra torque on my knee. I asked the physiotherapist to look at my shoulder while I was there and she determined that basically when I'm doing a proper bench press, my shoulder's giving me issues because it's mildly dislocating because I have VERY loose joints. So now I get to do half reps in the Squat AND Bench Press. My numbers will be going up quickly now.... lol

Wednesday Aug 27: 50 minutes Biking

Time: 51:26
Cal: 562
Avg HR (Max): 163 (187)

Thursday Aug 28: 20 minutes Running

Time: 24:12
Cal: 266
Avg HR (Max): 163 (196)

Friday Aug 29: Rest/Light cardio?

Saturday Aug 30: Mass Made Simple Workout #3

[gobbles23]

Swimming is awesome, such a low impact way to get a great workout!

Ouch, that sounds painful about the knee Half reps are better than no reps!

Running AND biking!? In one day!? lol! You're crazy!

[beefcake66]

Swimming is awesome, such a low impact way to get a great workout!

Ouch, that sounds painful about the knee Half reps are better than no reps!

Running AND biking!? In one day!? lol! You're crazy!

Plans keep changing! Me and my running buddy keep cancelled/postponing on eachother... yesterday she had to cancel on me, so I had a gym biking date with my old trainer!

My glute/hip is still recovering from physio... I don't really wanna lift until that doesn't HURT anymore... sore is fine but I'm kinda limping lol

I enjoy swimming a lot... it takes so much outta ya though... and leaves me so hungry lol

[beefcake66]

I'm feeling pretty weak and sooky today so my weight workout may be moved to saturday to accomodate my workout buddy (who can only visit for a couple hours on saturdays!). I want to go away this weekend to my cottage though! Maybe go swimming in the ocean or jogging on the trails at the provincial park nearby... yesss that sounds very nice. Mainly, I gotta go to mow the lawn. lol


And my butt still kinda hurts from Physio. But it's workoutable now!

The run yesterday was far more brutal than it should've been... I was really weak. Blaming the epic exercise bike ride the day before.

[beefcake66]

MASS MADE SIMPLE:

Workout #3!

Saturday, August 30th

Bench Press:
45x10
65x10
95x2,3,5
95x2,3,5
95x2,3,5


Bat Wings:
25x 5secs x 10 reps

One-Arm Presses:
20x3/3
30x2,3,5
25x2,3,5
25x2,3,5


BIRDDOG
2x 30sec

Complexes:
Rows -> Cleans -> Front Squats ->Military Press ->Back Squats ->Good Morning

Warmup Round: 25lbs x 5 reps
Round 1: 55lbs x 5 reps
Round 2: 55lbs x 5 reps

High Rep Squats
65x30
65x30

Cooldown:
5 minutes bike

[beefcake66]

Saturday Aug 30: Mass Made Simple Workout #3

Sunday Aug 31: Rest Day!

Monday Sept 1: REST DAY!!

Tuesday Sept 2: 1hr Football Agility/Speed Drills

Time: 1:17:xx
Cal: 682
Avg HR (Max): 142 (178)

Only 3 of us were there playing on the turf... it was fun! My knee is definitely NOT STABLE. Even with the brace. It almost gave out on me a few times. I know how fast I can do things now... which is rather slow.

Wednesday Sept 3: Rest Day - too tireddd

Thursday Sept 4: Mass Made Simple #4

Friday Sept 5: Cardio of some sort...

Saturday Sept 6: Mass Made Simple Workout #5? Or?

[beefcake66]

I've been really bad at dieting... I put forth an effort but then I just sabotage myself. I think I'm back to 166lbs today. Hoping it's just water weight.

Left hamstring/glute felt a little on the pulled side yesterday, so I took it easy instead of attempting to do some activity. Tonight activities resume.

For the next 5 Tuesdays, I have a turf field booked to do football-type drills and agilities. I invited all my teammates, it's going to be fun

[gobbles23]

Posted this in ms mac's log when you said you needed a good routine for cutting. You might like this:

http://tnation.t-nation.com/free_onl...2E-mcd02.hydra

If I recall correctly; heavy lower with supersets, heavy upper with supersets, circuit/complexes on a different day, and sprints/HIIT training. I loved it and had awesome results with it when I first started lifting and I'm thinking I'm going to use it again next spring when I diet down.

[beefcake66]

Thanks gobbies!

Not sure I can do that one... I gotta stick to low weight/ high rep squats, knee can't do too heavy yet.

Playing on the turf tonight is going to be very interesting... lol

[beefcake66]

Frolicking on the turf yesterday was fun! With two of my teammates who are training for the "Team Atlantic" portion of the "Team Canada" tryouts...! I can't tryout because my knee is screwed... and I'm hopefully having surgery soon. So I'm just doing it for the exercise and to help out! Looking forward to the rest of my Tuesdays this month

[mmater]

Saw the colors and thought I would stop by. Sorry to hear about your knee. Hopefully the surgery will get you where you want to be with the knee. Oh, and I saw back bacon, so yeah, had to stop by. lol. Good luck with the contest on here as well.