Big Beef m4bteam transformation

[Muscle mechanic]

I jam out I got some killer hard rock stations

 

[Big Beef]

Me too. The stations I listen to most are Slipknot, Rob Bailey & the Hustle Standard, acdc & though I am not a big rap fan at all, every once in a while I will listen to Waka Flocka Flame radio! I don't want to come off as crazy, but I want to hear heavy beats, aggressive lyrics & preferably something violent... it's all about getting in the zone! That's where I like my mind when I'm at the gym

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Oh... & I listen to rainforest music at night to help me relax

 

[dpile]

Me too. The stations I listen to most are Slipknot, Rob Bailey & the Hustle Standard, acdc & though I am not a big rap fan at all, every once in a while I will listen to Waka Flocka Flame radio! I don't want to come off as crazy, but I want to hear heavy beats, aggressive lyrics & preferably something violent... it's all about getting in the zone! That's where I like my mind when I'm at the gym

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Oh... & I listen to rainforest music at night to help me relax

Yes the violent zone. It's the place to be at lifting time.

 

[Big Beef]

Me too. The stations I listen to most are Slipknot, Rob Bailey & the Hustle Standard, acdc & though I am not a big rap fan at all, every once in a while I will listen to Waka Flocka Flame radio! I don't want to come off as crazy, but I want to hear heavy beats, aggressive lyrics & preferably something violent... it's all about getting in the zone! That's where I like my mind when I'm at the gym

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Oh... & I listen to rainforest music at night to help me relax

Yes the violent zone. It's the place to be at lifting time.

Yes sir it is!

 

[Big Beef]

Just now getting to relax. Was out of town with my little one for the day. Had a great time, but diet was crap. Went in early this morning. Only had a little over an hour & a half to do cardio & arms, but still got a good one in by cutting back rest breaks

Weight: 240 lbs... 8 lb drop this week!

Cardio: 10 min jog, 5 mins elliptical- had to cut it short because of time, but I made it intense & was sweating far more than doing incline walking I do occasionally! On that note, something needs to be said about the intensity of cardio. Makes a huge difference!

Dumbbell concentration curls: 4 sets 30's×15, 40's×12, 50's×10, 50's×10 hit both arms twice last set with 50's & than dropped to 30's for another 10 reps

Single arm preacher curl machine: 4 sets of 15, 15, 12, 12 increased weight & hit with both arms for another 10 reps

Dumbbell skull crushers: 4 sets of 25's×15, 35's×10×10×10

Rope pressdowns: 3 sets of 10

Ez bar pressdown: 4 sets of 15, 12, 8, 8 drop set last set for 10 more reps

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I put that wrong... had an hour & 10 mins

 

[Big Beef]

Yesterday's meals

Meal 1: whey protein & powdered peanut butter shake

Meal 2: half pound lean beef burger

Meal 3: chicken breast & egg sandwich

Meal 4: half pound lean beef burger & oatmeal

Meal 5: flat bread pizza with low fat cheese & lean beef

Meal 6: whey protein shake

Went without carbs first 2 meals & was at work starving! Loaded up on break with egg sanwich & chicken breasts, but damn good protein. Pizza was a little fatty, but other meals pretty good

 

[Muscle mechanic]

Just now getting to relax. Was out of town with my little one for the day. Had a great time, but diet was crap. Went in early this morning. Only had a little over an hour & a half to do cardio & arms, but still got a good one in by cutting back rest breaks

Weight: 240 lbs... 8 lb drop this week!

Cardio: 10 min jog, 5 mins elliptical- had to cut it short because of time, but I made it intense & was sweating far more than doing incline walking I do occasionally! On that note, something needs to be said about the intensity of cardio. Makes a huge difference!

Dumbbell concentration curls: 4 sets 30's×15, 40's×12, 50's×10, 50's×10 hit both arms twice last set with 50's & than dropped to 30's for another 10 reps

Single arm preacher curl machine: 4 sets of 15, 15, 12, 12 increased weight & hit with both arms for another 10 reps

Dumbbell skull crushers: 4 sets of 25's×15, 35's×10×10×10

Rope pressdowns: 3 sets of 10

Ez bar pressdown: 4 sets of 15, 12, 8, 8 drop set last set for 10 more reps

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I put that wrong... had an hour & 10 mins

Brother intensity is the key.
I have gotten my cardio so good that only cardio i do is high intensity training.

I do first 2 sets heavy and rest is high intensity burst 3 exercise or moments per circuit set training.
And I do this at heavy weight.
Cardio gotta be good it's a workout for 45 minutes with to rest periods except walking to next position.
I an starting some but in cut it will be only training with NO other cardio necessary

 

[Big Beef]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

 

[Muscle mechanic]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

What works best for me is making heart pump blood to muscle especially supersets high intensity of two muscle groups.
Blood goots pump to these 2 different areas.
Heart gotta work.

 

[Big Beef]

I like supersets. Especially on arms, even though I haven't been doing them lately

 

[Push50]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

That’s what you have to do B.B. Find your nitch for your cardio. If you can hit your target HR for fat burning that’s all you need. By the way, I am one of those that walks on the tread mill. I walk at 3-4 mph with my incline at 8-10%, 10 is max on my treadmill. I usually can hit my target HR in 5-10 mins and maintain it for another 30-35 mins.
It is all about you and what works best for you. When I run HIIT I use my heavy bag on 60 seconds off 15 seconds and I would have to agree I sweat more in 5 mins Thayn I do on the treadmill.

 

[Big Beef]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

That’s what you have to do B.B. Find your nitch for your cardio. If you can hit your target HR for fat burning that’s all you need. By the way, I am one of those that walks on the tread mill. I walk at 3-4 mph with my incline at 8-10%, 10 is max on my treadmill. I usually can hit my target HR in 5-10 mins and maintain it for another 30-35 mins.
It is all about you and what works best for you. When I run HIIT I use my heavy bag on 60 seconds off 15 seconds and I would have to agree I sweat more in 5 mins Thayn I do on the treadmill.

As usual, you are very right. I have been trying to do that walking & slower paced cardio, but it bores me to death & makes me loose interest. I guess I kind of sounded negative about the walking, so my bad. To each their own. I have to switch it up & get a little more intense to keep my motivation. I hear ya on the heavy bag bro... that's an awesome workout! Today is my off day, but I might swing by the gym & hit the bag for a while

 

[Push50]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

That’s what you have to do B.B. Find your nitch for your cardio. If you can hit your target HR for fat burning that’s all you need. By the way, I am one of those that walks on the tread mill. I walk at 3-4 mph with my incline at 8-10%, 10 is max on my treadmill. I usually can hit my target HR in 5-10 mins and maintain it for another 30-35 mins.
It is all about you and what works best for you. When I run HIIT I use my heavy bag on 60 seconds off 15 seconds and I would have to agree I sweat more in 5 mins Thayn I do on the treadmill.

As usual, you are very right. I have been trying to do that walking & slower paced cardio, but it bores me to death & makes me loose interest. I guess I kind of sounded negative about the walking, so my bad. To each their own. I have to switch it up & get a little more intense to keep my motivation. I hear ya on the heavy bag bro... that's an awesome workout! Today is my off day, but I might swing by the gym & hit the bag for a while

Heavy Bag is my favorite HIIT. I don’t run anymore because of hip and knees. Can’t ride bike much because of hip as well. We all find what works for us and you can see by my pics, what I do works for me.

 

[Big Beef]

Yeah, what your doing is definitely working

 

[Muscle mechanic]

I agree. I know people personally that brag bout doing an hour of cardio, but all they're doing is walking on the damn treadmill & really not getting that intense about it. Not saying that is everyone, but definitely some people that I know. There has been a lot of talk about cardio & I love the feedback I have got. It keeps me on my toes. I just felt the need to point out that at times... I am getting very intense with my cardio! For example... I could do 20 mins on a stair machine at a good pace & sweat more than I would walking on a treadmill for 45 mins, without a doubt

That’s what you have to do B.B. Find your nitch for your cardio. If you can hit your target HR for fat burning that’s all you need. By the way, I am one of those that walks on the tread mill. I walk at 3-4 mph with my incline at 8-10%, 10 is max on my treadmill. I usually can hit my target HR in 5-10 mins and maintain it for another 30-35 mins.
It is all about you and what works best for you. When I run HIIT I use my heavy bag on 60 seconds off 15 seconds and I would have to agree I sweat more in 5 mins Thayn I do on the treadmill.

As usual, you are very right. I have been trying to do that walking & slower paced cardio, but it bores me to death & makes me loose interest. I guess I kind of sounded negative about the walking, so my bad. To each their own. I have to switch it up & get a little more intense to keep my motivation. I hear ya on the heavy bag bro... that's an awesome workout! Today is my off day, but I might swing by the gym & hit the bag for a while

Heavy Bag is my favorite HIIT. I don’t run anymore because of hip and knees. Can’t ride bike much because of hip as well. We all find what works for us and you can see by my pics, what I do works for me.

I have heavy bag too

 

[Big Beef]

Had planned to take today off, but went to the gym anyway. I ate some crap foods this weekend, so I had to work it off. Main focus was trying to sweat as much as I could & also threw in some traps & abs.

Cardio: 10 mins elliptical. Already planned to hit some more at the end. Just wanted to get a good sweat going

Barbell shrugs: 5 sets of 135×25, 225×15, 315×10, 365×8, 365×8 dropped the weight 3 times consecutive 315×8, 225×10, 135×25
Superset with
Leg raise crunches: 3 sets of 20

Crunch machine: 3 sets of 25, 20, 20

Heavy bag: did 1 min bag drills with 1 min rest for 3 sets. First set was focused on moving & technique of punches, second set was heavy blows & third set I threw it all together & hit the damn thing heavy & fast. It might have only been 3 mins total work, but I was swinging so fast & hard that last set... it got me good

Cardio: took a 2 min rest & with sweat still dripping, I hit 5 more mins on elliptical. Moved as fast as I could for the last min.

My shoulder was throbbing after the bag work, but oh well. It was a hell of a workout! Clothes were soaked like they should be

 

[Muscle mechanic]

Had planned to take today off, but went to the gym anyway. I ate some crap foods this weekend, so I had to work it off. Main focus was trying to sweat as much as I could & also threw in some traps & abs.

Cardio: 10 mins elliptical. Already planned to hit some more at the end. Just wanted to get a good sweat going

Barbell shrugs: 5 sets of 135×25, 225×15, 315×10, 365×8, 365×8 dropped the weight 3 times consecutive 315×8, 225×10, 135×25
Superset with
Leg raise crunches: 3 sets of 20

Crunch machine: 3 sets of 25, 20, 20

Heavy bag: did 1 min bag drills with 1 min rest for 3 sets. First set was focused on moving & technique of punches, second set was heavy blows & third set I threw it all together & hit the damn thing heavy & fast. It might have only been 3 mins total work, but I was swinging so fast & hard that last set... it got me good

Cardio: took a 2 min rest & with sweat still dripping, I hit 5 more mins on elliptical. Moved as fast as I could for the last min.

My shoulder was throbbing after the bag work, but oh well. It was a hell of a workout! Clothes were soaked like they should be

What i do on heavy bag is this.

Mine is on a stand hangs from above.
I do kicks
High kicks 10 per leg
Low kicks 10 per leg
Front kicks 10 per leg Abs with front

Then I mix punches and kicks when I get winded I Thia clinch with weight on it to rest and up with knee here there and elbow.

I will start again works great for Cut.
I get to where I pace myself for around 15-20 minutes
Then I also do as warm up before workout on home gym.
Then between final sets instead of resting.

This is how I built up my cardio and prolly ended up with high red blood I gotta drain often!! ??
My sister has developed then too she is a body pump instructor and cycling class.
She had a career she just loves fast pace like myself.

 

[Big Beef]

I was trying to make each minute as intense as I could, with what I wanted to work, but I will throw kicks in if I want to pace myself & do a longer session

 

[Muscle mechanic]

I was trying to make each minute as intense as I could, with what I wanted to work, but I will throw kicks in if I want to pace myself & do a longer session

U gotta get heart rate up for at least 20 minutes extra. With heavy bag 15-20 good.

Jogging or treadmill 60 minutes.

These are the intensity differences.

I can blow my load in a couple minutes but heart rate getting too high dangerous.
At least what I mean. Lol

But not knocking u, just trying to help u being I have did heavy bag for years.

I get intensity up with take low kick and high kick out one leg and round houses.
Then I retreat to knees in clinch and pop back out.

The more u can recover still working in clinch u with create greater lung capacity and efficiency each time.

 

[Muscle mechanic]

I was trying to make each minute as intense as I could, with what I wanted to work, but I will throw kicks in if I want to pace myself & do a longer session

U gotta get heart rate up for at least 20 minutes extra. With heavy bag 15-20 good.

Jogging or treadmill 60 minutes.

These are the intensity differences.

I can blow my load in a couple minutes but heart rate getting too high dangerous.
At least what I mean. Lol

But not knocking u, just trying to help u being I have did heavy bag for years.

I get intensity up with take low kick and high kick out one leg and round houses.
Then I retreat to knees in clinch and pop back out.

The more u can recover still working in clinch u with create greater lung capacity and efficiency each time.

Heart rate staying up while still working not up in total recovery ( break)
Cortisol will rise with the rest period more than steady high to low intensity