Big Beef m4bteam transformation

[Big Beef]

I did 10 mins fast paced on elliptical & pretty much back to back sets on what few exercises I did, so my heart rate was pretty high before I even started hitting the heavy bag. As I was saying before too... I have much work to do on my cardio. I want to eventually be able to do high intensity cardio for long periods because that is what keeps me motivated & interested. Just something I want to try. I understand what you are saying & is helpful advice. Thank you

 

[Muscle mechanic]

I did 10 mins fast paced on elliptical & pretty much back to back sets on what few exercises I did, so my heart rate was pretty high before I even started hitting the heavy bag. As I was saying before too... I have much work to do on my cardio. I want to eventually be able to do high intensity cardio for long periods because that is what keeps me motivated & interested. Just something I want to try. I understand what you are saying & is helpful advice. Thank you

Beef I hate cardio, I am like u!!!
But u know u like power moves I do too.
This is reason I do the high intensity workouts and with the bag.

What i am saying is for me and suggesting to u is staying on it that bag even in that clinch!!

U doing great I am proud of u my friend, I am no better or different than u are brother!!

But that little interval I explained is kind of how the MMA does their stand-up, u know.
I was a fan of MMA and used to do it for fun till I tested pos for hep c!!!
I learned it from trainer thru that.
I also learned that all cardio DOES NOT PRODUCE THE SAME RESULT!!
The more powerful MMA stand up moves on the bag give us more muscle and fast twitch activation than a tread mill!!

We won't become huge this way but we are way more agile and can move around really good if u know what it mean...

Keep at it u doing great I just wanted to share that it can all be done on the bag and kicks, knees and clinch throw out all Ab workouts they not necessary and don't compare to the balance the bag creates!!!

I gotta start mine, u inspired me brother.
But be careful I have gotten tanked in a couple minutes not pacing and thought i was gone. I wear a heart rate watch now that alarms!!!

 

[Big Beef]

Thank you for the kind words & the helpful advice

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Trying to hurry up make this post. Busy day! Sorry if there is some typos. Anyway, went in to hit some legs today...

Cardio: 5 mins walk, 5 mins jog, 10 mins elliptical

Body weight squats × 20

Barbell squats: 5 sets of 135×20, 225×15, 315×10×10×10 was going to go up to 465 lbs, but decided to take a different approach. I did 3 seconds down & 2 seconds up slow reps with 315 for 3 sets of 10 to really focus on form & pump & not so much on strength

Body weight squats × 20

Seated leg curls 5 sets of 15, 15, 12, 12, 12
Supet set
Standing single leg calf raise: 4 sets of 12

Standing calf raises: 2 sets of 30, holding 3 seconds for each rep

 

[Big Beef]

Hit some back & abs this morning. My ex decided to start shit again, so I was feeling very aggressive today! I mean, to the point where my cardio didn't bother me at all & was actually more effective because when I get that mad, I sweat without even having to do anything. Than the crazy woman asked me if I want to come over tonight to fuck... sad part is I know I'm going to go over there! Lmao Anyway, I made my 20 mins on the treadmill intense & I was soaked...

Cardio: 15 mins run/walk, cranked the incline on & ran on an incline for 5 more mins at 6 mph, than walked for 3 more mins

All back exercises were supersets

Lat pulldown: 5 sets of 20, 15, 12, 8 wide grip than switched to underhand & hit for 8 more than did drop set for 8 more
Superset with
Cable row: 5 sets of 12, 10, 10, 10, 8 drop set for 10 more reps

Machine rows: 4 sets of 15, 12, 10, 8 drop set for 10 more reps
Superset with
Machine lat pulldown: 4 sets of 15, 12, 10, 10 drop set last set for 8 more reps

Sit-ups on an incline: 3 sets of 25

 

[Muscle mechanic]

Hit some back & abs this morning. My ex decided to start shit again, so I was feeling very aggressive today! I mean, to the point where my cardio didn't bother me at all & was actually more effective because when I get that mad, I sweat without even having to do anything. Than the crazy woman asked me if I want to come over tonight to fuck... sad part is I know I'm going to go over there! Lmao Anyway, I made my 20 mins on the treadmill intense & I was soaked...

Cardio: 15 mins run/walk, cranked the incline on & ran on an incline for 5 more mins at 6 mph, than walked for 3 more mins

All back exercises were supersets

Lat pulldown: 5 sets of 20, 15, 12, 8 wide grip than switched to underhand & hit for 8 more than did drop set for 8 more
Superset with
Cable row: 5 sets of 12, 10, 10, 10, 8 drop set for 10 more reps

Machine rows: 4 sets of 15, 12, 10, 8 drop set for 10 more reps
Superset with
Machine lat pulldown: 4 sets of 15, 12, 10, 10 drop set last set for 8 more reps

Sit-ups on an incline: 3 sets of 25

Good work!!! Keep pushing

 

[Big Beef]

Will do mechanic & thanks

 

[Big Beef]

I'll have to say... I was pretty impressed with myself today. There were a couple guys that wanted to race me today & I finally gave in & raced em. I should have bet them first! The first guy I beat by a long shot & the second guy I barely beat. The secong guy though, is a competitive swimmer & fast at sprints. I've got a good 60 lbs on him, so I wasn't sure if I was going to beat him. I was feeling all pumped up! I'm glad that I still have my speed too. Very thankful. I almost wonder if I'm faster than I use to be... probably not lol

 

[Drealdeal]

I'll have to say... I was pretty impressed with myself today. There were a couple guys that wanted to race me today & I finally gave in & raced em. I should have bet them first! The first guy I beat by a long shot & the second guy I barely beat. The secong guy though, is a competitive swimmer & fast at sprints. I've got a good 60 lbs on him, so I wasn't sure if I was going to beat him. I was feeling all pumped up! I'm glad that I still have my speed too. Very thankful. I almost wonder if I'm faster than I use to be... probably not lol

That's awesome bro!!! It feels good to be competitive and even better to win.

 

[Big Beef]

I'll have to say... I was pretty impressed with myself today. There were a couple guys that wanted to race me today & I finally gave in & raced em. I should have bet them first! The first guy I beat by a long shot & the second guy I barely beat. The secong guy though, is a competitive swimmer & fast at sprints. I've got a good 60 lbs on him, so I wasn't sure if I was going to beat him. I was feeling all pumped up! I'm glad that I still have my speed too. Very thankful. I almost wonder if I'm faster than I use to be... probably not lol

That's awesome bro!!! It feels good to be competitive and even better to win.

It does! You are very right. I'm not a very good looser though, to be completely honest. I used to get in a rage when I competed & lost in high school! I know I shouldn't, but I did. That's how I use to be when I ran the bars in my 20's & would get in a fight occasionally. Anxiety was high because I didn't want to loose, but I always came out on top. I had a guy sucker punch me one time & put me on my ass & I wanted to kill him for a long time!!! Getting me worked up just thinking about it lol. Anyway, feeling more competitive now. Going to push myself even harder from now on

 

[Big Beef]

Day off today. Was tough getting out of bed & sore, so I figure it's a good day to catch up om some rest.

Meals for yesterday

Meal 1: powdered peanut butter & whey protein shake

Meal 2: 1/2 lb burger on bun

Meal 3: turkey sandwich on wheat

Meal 4: chicken fajita wrap

Meal 5: chicken chowder

Gear & sups

Sus- 750 mg
MK677- 25 mg
T3- 75 mg
Proviron- 75 mg
Neurocore pre workout
Whey protein
Muti vitamin
Glucosamine

Weight has been holding at 241 lbs lately. I have been feeling great in the gym & just overall

 

[Big Beef]

Hit some chest & shoulders today. Took it lighter than last time & did very slow reps. Weighed 242 lbs today.

Cardio: 5 mins walk 3 mph, 5 mins run at 6 mph, 5 mins stairs (level 10 & brutal!) & ended with 15 mins on elliptical. Finally got 30 mins in & kept it pretty intense

Dumbbell rear delt raises: 4 sets of 20's×20, 25's×15, 30's×12 & 35's×10

Leaning side delt raises: 4 sets of 30's×15, 40's×12×12×12

Push ups on push up bars: all sets done 2 seconds down & 3 seconds up. 4 sets of 15

Cable fly's: 4 sets of 20, 15, 12, 10

Really focused on squeeze & pump. Looks basic, but was a great workout. Love the pump from those slow push ups!

 

[Big Beef]

Got some bad news today. As I said before, I'm having the same damn issue I had before the surgery. Dr admitted that he did not pin point the right issue & thinks it is better to recommend me to a guy that specializes in sports related injuries. He thinks he knows what is wrong, but wouldn't be the best option to fix it. I was so pissed when he said I'm probably going to have to have surgery again... anyway, not going to mope about it. It is what it is.

Going to be working legs out later this afternoon & since I have the day off with plenty of time, I'm going to set a goal to get at least 40 mins of cardio

 

[dpile]

I'm sorry for that man. A lot of people would shut down. You are still getting after it. You have a strong mind. You have shown with the cardio, you went from (if I read it correctly) don't do cardio, hate it, to maybe not loving it , but doing it and doing it with a strong will. Some people see this issue and a crumbling block you see it as a tiny issue. I realize surgery in not a minor issue, it a mind set thing, where the head goes the body will follow, you are a great example of this.

 

[Big Beef]

I'm sorry for that man. A lot of people would shut down. You are still getting after it. You have a strong mind. You have shown with the cardio, you went from (if I read it correctly) don't do cardio, hate it, to maybe not loving it , but doing it and doing it with a strong will. Some people see this issue and a crumbling block you see it as a tiny issue. I realize surgery in not a minor issue, it a mind set thing, where the head goes the body will follow, you are a great example of this.

Thanks buddy. Your a good dude. I asked him if he thinks it would cause many more issues if I continued to workout until the other dr sees me & he said no. Just going to continue to cause pain & discomfort until it's fixed. I started this cycle & this contest & I'm not stopping now

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Btw, wanted to thank you guys for the advice that you've gave me. Even if I was hard headed & haven't always listened, it's much appreciated

 

[dpile]

I'm not the advise guy muscle mechanic is the guru. I am the guru of know people, what type of person they are. All people in every situation CHOOSE TO SUCCEED OR CHOOSE TO FAIL. yOU ARE THE FORMER. yOU ARE CHOOSING GREATNESS, AND TO SUCCEED. Thank you for that, I don't want to sound greedy, but I always use what I can for motivation, although I am a very self motivated person, even we can look at what you are going through and say our brother is doing it, we better. Sorry it the military coming out. Keep it up brother, you are one of a few.

 

[Big Beef]

I'm not the advise guy muscle mechanic is the guru. I am the guru of know people, what type of person they are. All people in every situation CHOOSE TO SUCCEED OR CHOOSE TO FAIL. yOU ARE THE FORMER. yOU ARE CHOOSING GREATNESS, AND TO SUCCEED. Thank you for that, I don't want to sound greedy, but I always use what I can for motivation, although I am a very self motivated person, even we can look at what you are going through and say our brother is doing it, we better. Sorry it the military coming out. Keep it up brother, you are one of a few.

Yes sir! I'll give it my all. My wind is improving from increasing cardio, but I will continue to increase that more. Need more work on my diet. It was better, until I went back to work & now I am finding myself out of routine & unprepared. I will get it lined out. No need to apologize for the military coming out of ya... that's a good thing!

 

[Big Beef]

I was so aggressive at the gym today. I love being like that when I'm working legs! Only problem, is I get a little hateful & everyone seems to get on my nerves. Either way, it worked out for the best because I had a damn good workout...

Legs

Cardio: did 10 mins on the threadmill, until some idiot turned the fan on & I moved. Than, I did 20 mins on the elliptical & than I jumped rope for a few mins. Haven't jumped rope in a long time! Surprised my big ass can still do it lol. Even skipped with one foot, but I need to get used to it again before I put that much weight on my ankles, as it was tough. 40 mins cardio today & most I've done yet

Dumbbell lunges: 4 sets of 45's×10, 65's×10, 85's×10, 85's×10

Single leg, leg press: 5 sets of 15, 12, 10, 8, 8 very little rest breaks between sets on these

Seated leg curls: 4 sets of 17, 15, 12, 10 drop set last set for 10 more reps
Super set with
Leg extentions: 4 sets of 15, 12, 12, 10 drop set last set for 10 more reps

Standing calf raises: 2 sets of 20 slow reps, than single leg for 3 sets each for 12 reps. Finished with one more set with both legs for 25. Total of 6 sets

 

[Mountain-Man]

Workouts are looking very good brother,keep it up

 

[Big Beef]

Workouts are looking very good brother,keep it up

Thanks bro

 

[Big Beef]

A little late getting on here tonight. Busy day, but had a great time. Had a date tonight, so I had one hell of a cheat meal! My other meals were were very lean though & I will pour the cardio on tomorrow, so not going to dread it.

Arms & abs

Cardio: walk/ run a mile & 15 mins on elliptical

Sit ups on an incline bench: 3 sets of 20

Dumbbell concentration curls: 4 sets of 30×15, 40×12, 50×10, 50×10 drop set last set for 8 more. Slow & squeezed! Really burnt em good on this one today
Super set with
Dumbbell skull crushers: 4 sets of 25×15, 30×12, 35×10, 35×10 drop set last set for 8 more

Single arm preacher curl machine: 4 sets of 15, 10, 10, 10 drop set last set for 8 more reps
Super set with
Single arm cable pressdowns: 4 sets of 15, 10, 10, 10 drop set last set for 5 more reps

Single arm hammer cable curls: 4 sets of 10 drop set for 5 more reps
Super set with
Rope pressdowns: 4 sets of 10, drop set last set for 8 more reps