Big Beef m4bteam transformation

[Big Beef]

Not a 100% sure yet, but I think the only lifting I'll be doing today is some shrugs. I do want to hit some cardio too. Meals for yesterday...

Meal 1: whey & powdered peanut butter protein shake

Meal 2: chicken breast with wheat toast

Meal 3: 2 beef burritos with 90% lean beef & hot salsa (post workout)

Meal 4: tai spicy rice with beef & veggies

Meal 5: whey protein shake

Meal 6: diced steak & chicken in rice with oriental sauce

Gear & sups

Sus- 750 mg
T3- 75 mcg
MK677- 25 mg
Proviron- 75 mg
Adex- .5 mg when needed
Multi vitamin
Glucosamine
Niacin

Gear & sups about the same. Will consider other options in the coming week or the week after that

 

[Big Beef]

Got my cardio in, as well as a couple other exercises.

Cardio: 10 mins run/walk, 5 more mins incline walk, 10 mins bike, 5 mins elliptical & did 30 seconds of skipping rope & only enough rest to catch breath & than skipped more rope for a total of 5 mins (would have done more, but I started getting shin splints really bad). 35 total mins of cardio

Crunch machine: 5 sets of 20

Barbell shrugs: 5 sets of 135×30, 225×20, 315×15, 365×10, 405×5 dropped back down to 225 & did 20 more reps

Kept the intensity pretty high throughout my whole workout. Trying to make up for things I ate this weekend. Besides my little one, I don't have other family around here, but someone was nice enough to invite me over for lunch today. Couldn't turn down all that good food, especially since they were nice enough to invite me over. Was a good day & a great weekend. Hope you all had a good easter too

 

[Big Beef]

Back day

Cardio: 10 mins bike, 15 mins elliptical, 5 mins running in place. Ran in place in a different area because some woman kicked the fans on high. Wanted to keep my sweat dripping

Lat pulldowns: 2 sets of 20, 15 finished my sets of these after pull ups & tbar rows

Pull ups: 2 sets of 15

Tbar rows: 4 sets of 1 plate ×20, 2 plates ×15, 3 plates ×12, 4 plates ×10

Lat pulldowns: 3 sets of 12, 10, 8

Single arm machine rows: 4 sets of 10, 8, 8, 8

Single arm cable pulldown: 3 sets of 12, 10, 8 I just started doing these 2 or 3 weeks ago & I love em! I go from neautral grip to underhand in one movement & really focus on squeezing my lats

 

[Big Beef]

No workout or cardio today. Woke up feeling like crap! Saving my energy for work. My back, forearms & legs are a little sore today, but I like it. Means I got a good one in. Tomorrow will be chest & abs. I think I will do some barbell bench. Been several months since I've done it, so we'll see how it go's

 

[Big Beef]

Boss was cool enough to let me leave a little early today, so I took advantage of it & got some rest. Feeling better already.

Going to get up in the morning & hit some chest & shoulders. Might throw in some traps as well. Going to do them twice a week. I decided I will be doing barbell bench tomorrow, but only weight I can do slow & controlled movements with (2 seconds down, 2 seconds up)

Tomorrow- chest, shoulders & traps

Cardio: 15 mins treadmill, 10 mins elliptical, 5 mins high knees, 5 mins skipping rope drills

Thorough shoulder warm up

Barbell bench press: 6 to 7 sets is the plan right now, but I cannot be exact on the weight & for how many reps, so I will be giving my best guess... 135×10, 155×10, 185×10, 225×10, 275×5, 315×2. Most likely, I could do more, but I think anything over a couple reps with 315 first barbell bench post surgery would be kind of ignorant on my part.

Cable fly's- 4 to 5 sets of 20, 15, 12, 10, 8

Leaning side dumbbell raises: 4 sets of 20, 15, 12, 10, drop set last set

Rear delt raises: 4 sets of 20, 15, 12, 10 drop set last set

Dumbbell shrugs: 4 sets of 75's×20, 100's×15, 120's×10, 120's×10 drop set last set

Setting my goals for tomorrow & sticking to it. Trying to listen to the advice given to me & apply it

 

[Drealdeal]

Boss was cool enough to let me leave a little early today, so I took advantage of it & got some rest. Feeling better already.

Going to get up in the morning & hit some chest & shoulders. Might throw in some traps as well. Going to do them twice a week. I decided I will be doing barbell bench tomorrow, but only weight I can do slow & controlled movements with (2 seconds down, 2 seconds up)

Tomorrow- chest, shoulders & traps

Cardio: 15 mins treadmill, 10 mins elliptical, 5 mins high knees, 5 mins skipping rope drills

Thorough shoulder warm up

Barbell bench press: 6 to 7 sets is the plan right now, but I cannot be exact on the weight & for how many reps, so I will be giving my best guess... 135×10, 155×10, 185×10, 225×10, 275×5, 315×2. Most likely, I could do more, but I think anything over a couple reps with 315 first barbell bench post surgery would be kind of ignorant on my part.

Cable fly's- 4 to 5 sets of 20, 15, 12, 10, 8

Leaning side dumbbell raises: 4 sets of 20, 15, 12, 10, drop set last set

Rear delt raises: 4 sets of 20, 15, 12, 10 drop set last set

Dumbbell shrugs: 4 sets of 75's×20, 100's×15, 120's×10, 120's×10 drop set last set

Setting my goals for tomorrow & sticking to it. Trying to listen to the advice given to me & apply it

That's what's up bro our ego can be a major hold up. I for one am always open to new ideas and different more optimal ways to achieve my goals . You got the right idea

 

[Big Beef]

Thanks buddy. Old habits die hard! Adding more cardio & especially changing my diet has been a real challenge! Constructive criticism on my pics keeps me motivated too. It's all appreciated. You all are doing a great job leaning out, so it's time for me to get there

 

[Big Beef]

So, the workout went about as I planned, except I did not do shrugs. I will get them in though in the next day or 2. My stomach was not fully recovered like I thought, so I spent some time in the bathroom during my workout... no excuses though. Just had to cut it a little short. I'll go over how my bench went...

Barbell bench press: 7 sets of 135×10, 135×10, 185×10, 225×10, 255×10, 275×8, 315×4. Considering I was doing slow reps, especially on the way down, I am happy with my first barbell bench day. Hurt like a SOB, but I was determined to stck to my routine & surprisingly at the moment, my shoulder is not in to much pain.

I thought it was a pretty good workout. I have the day off today, so I will catch up some rest & try to rid myself of this stomach bug. Still have an appetite, so I'm still getting in my protein. Weight today was at 240 lbs.

 

[Push50]

So, the workout went about as I planned, except I did not do shrugs. I will get them in though in the next day or 2. My stomach was not fully recovered like I thought, so I spent some time in the bathroom during my workout... no excuses though. Just had to cut it a little short. I'll go over how my bench went...

Barbell bench press: 7 sets of 135×10, 135×10, 185×10, 225×10, 255×10, 275×8, 315×4. Considering I was doing slow reps, especially on the way down, I am happy with my first barbell bench day. Hurt like a SOB, but I was determined to stck to my routine & surprisingly at the moment, my shoulder is not in to much pain.

I thought it was a pretty good workout. I have the day off today, so I will catch up some rest & try to rid myself of this stomach bug. Still have an appetite, so I'm still getting in my protein. Weight today was at 240 lbs.

Shoulder injuries are a bitch! I’ve just recently started lifting a little heavier and it’s been 2 years since my surgery. Probably could have done it soon but there was always that little bit of fear that crept in. Just take it easy and work back into it brother. You’ve got this.

 

[Big Beef]

So, the workout went about as I planned, except I did not do shrugs. I will get them in though in the next day or 2. My stomach was not fully recovered like I thought, so I spent some time in the bathroom during my workout... no excuses though. Just had to cut it a little short. I'll go over how my bench went...

Barbell bench press: 7 sets of 135×10, 135×10, 185×10, 225×10, 255×10, 275×8, 315×4. Considering I was doing slow reps, especially on the way down, I am happy with my first barbell bench day. Hurt like a SOB, but I was determined to stck to my routine & surprisingly at the moment, my shoulder is not in to much pain.

I thought it was a pretty good workout. I have the day off today, so I will catch up some rest & try to rid myself of this stomach bug. Still have an appetite, so I'm still getting in my protein. Weight today was at 240 lbs.

Shoulder injuries are a bitch! I’ve just recently started lifting a little heavier and it’s been 2 years since my surgery. Probably could have done it soon but there was always that little bit of fear that crept in. Just take it easy and work back into it brother. You’ve got this.

Thanks buddy. Yeah, it was a weird feeling. Surprisingly, it didn't bother the area to much that it used to to. Where he made that big cut though... woo! lol. I was pretty iffy about it & than I decided I was going to have to break up some of that scar tissue eventually anyway. At least that's how it felt. I almost didn't do the the 315, but I would have felt like a quitter..

 

[Big Beef]

Weight: 239 lbs

Biceps, triceps & abs

Cardio: 15 mins incline walk, 5 mins stairs, 15 mins elliptical. I'm glad I hit those stairs because it was like a non stop sweat for the next 30 mins!

Leg raise crunches: 3 sets of 25

Single arm preacher curl machine: 5 sets of 20, 15, 10, 10, 5 dropped it down 2× for 8 & 12

Dumbbell concentration curls: 4 sets of 30's×15, 35's×12, 40's×10, 45's×8

Preacher curl machine (2 arm): 5 sets of 15, 10, 10, 10, 10 dropped down & did 10 more reps

Ez bar pressdown: 5 sets of 20, 15, 12, 10, 8 dropped down for 12 more reps

Single arm reverse grip pressdown: 5 sets of 15, 12, 10, 10, 8 dropped down for 10 more reps

Very sweat & pump today. I do close to standard grip on barbell bench press, so I was still feeling it in my tri's today. Figured I would pass on skull crushers for this workout

 

[Mountain-Man]

Weight: 239 lbs

Biceps, triceps & abs

Cardio: 15 mins incline walk, 5 mins stairs, 15 mins elliptical. I'm glad I hit those stairs because it was like a non stop sweat for the next 30 mins!

Leg raise crunches: 3 sets of 25

Single arm preacher curl machine: 5 sets of 20, 15, 10, 10, 5 dropped it down 2× for 8 & 12

Dumbbell concentration curls: 4 sets of 30's×15, 35's×12, 40's×10, 45's×8

Preacher curl machine (2 arm): 5 sets of 15, 10, 10, 10, 10 dropped down & did 10 more reps

Ez bar pressdown: 5 sets of 20, 15, 12, 10, 8 dropped down for 12 more reps

Single arm reverse grip pressdown: 5 sets of 15, 12, 10, 10, 8 dropped down for 10 more reps

Very sweat & pump today. I do close to standard grip on barbell bench press, so I was still feeling it in my tri's today. Figured I would pass on skull crushers for this workout

Great workout my brother

 

[Big Beef]

Weight: 239 lbs

Biceps, triceps & abs

Cardio: 15 mins incline walk, 5 mins stairs, 15 mins elliptical. I'm glad I hit those stairs because it was like a non stop sweat for the next 30 mins!

Leg raise crunches: 3 sets of 25

Single arm preacher curl machine: 5 sets of 20, 15, 10, 10, 5 dropped it down 2× for 8 & 12

Dumbbell concentration curls: 4 sets of 30's×15, 35's×12, 40's×10, 45's×8

Preacher curl machine (2 arm): 5 sets of 15, 10, 10, 10, 10 dropped down & did 10 more reps

Ez bar pressdown: 5 sets of 20, 15, 12, 10, 8 dropped down for 12 more reps

Single arm reverse grip pressdown: 5 sets of 15, 12, 10, 10, 8 dropped down for 10 more reps

Very sweat & pump today. I do close to standard grip on barbell bench press, so I was still feeling it in my tri's today. Figured I would pass on skull crushers for this workout

Great workout my brother

Thanks. Appreciate that bro

 

[Big Beef]

Had some things go on today before work. Wasn't expected. Didn't make it to the gym. Will be getting up in the morning & getting after it

 

[Mountain-Man]

I am very excited to see your final pics brother ,looks like you're going full speed ahead

 

[Big Beef]

I am very excited to see your final pics brother ,looks like you're going full speed ahead

Thanks buddy. I hope I don't disappoint. I can see the improvements in my workouts & cardio, so hopefully by the end of this, I will look how I want to

 

[Big Beef]

I did not get in that leg workout in that I wanted to, but I did get in one hell of a cardio workout! Trying to listen to my body & let it rest, since I was sick this last week. Slept in, but I knew I was going to have a busy day.

Went roller skating today. Fellas, if you haven't skated in years & think it will hurt... it does!!! Actually, I went last year for the first time in probably 20 years & I found out quick how bad those skates hurt your feet, especially being a bigger guy. I was surprised that I am a good skater still, after being so long since I had skated, but I was getting after it. I remember how bad I sweated last year, so I brought an extra shirt. Good thing I did because I was soaked from head to toe! I probably skated for 1.5 to 2 hours. Skated for a while, got something to eat & skated again for a long time. I could tell my cardio has improved since I went last year. Should have seen the kids faces when I come flying by them on the skating rink lol. My legs will probably be sore tomorrow, but I know for sure I will be getting in that leg workout.

 

[Big Beef]

Weight: 239 lbs

Weighed the same as the other day, but I had 3 large meals before I weighed myself too. No excuses, just stating that I would have probably been 237 if I weighed first thing in the morning. Finally got that leg workout in & it was a good one! I figured it would be rough after all that skating & it was, but I pushed through it.

Legs & abs

Cardio: 20 mins incline walking & running. Not as much as I wanted, but my arches were on fire from all that skating, so I cut it short.

Barbell squats: 9 sets of 135×15, 225×10, 315×5, 405×3, 405×2, 405×2, 315×8, 225×10, 135×20 didn't push the 405 100% because the plan was to do multiple sets of it, so I did slow reps & focused on form.

Body weight lunges: 3 sets of 16. These were surprisingly rough after all those squats. Awesome pump!

Single leg seated leg curls: 6 sets of 12, 10, 10, 10, 10, 10 did both legs twice last set until failure

Calf raise warm up × 20

Single leg standing calf raises: 5 sets of 12

Standing calf raises (both legs): 1 set of 25 slow reps, holding 10 seconds on last rep

Crunch machine: 4 sets of 25

Those days off make me feel amazing! My energy was good. Big fan of the rest days. Not because I'm lazy, but because it makes my workout so much more efficient.

 

[Big Beef]

Did at a back workout at home today. Was up late & didn't make it to the gym, but it's no problem because that back workout is AT LEAST as hard as what I do at the gym! It definitely kicked my ass!

Back

Cardio: 3 sets of knee highs until failure, with some jumping jacks as well. 1 min rest between sets. Had a good sweat going

Bent over 2 arm dumbbell rows: 4 sets of 15. Supinating each rep slowly

Pull ups: 5 sets, first set with chair for a set of 15 super slow to warm up, 1 set of wide grip pull ups for 15, 2 sets of supinating pull ups using hooks for for 12 reps each & 1 last set using a chair for a set of 20. Killer pump!

Body weight rows: 5 sets of 12 using hooks & elevated my feet on a chair to make it harder

Single arm band pull downs: 4 sets of 15 using a heavy band attached to my pull up bar. I doubled it up to make it tougher. I think I will see if I can find & buy an even heavier band than that one. Supinated each rep & squeezed

 

[Muscle mechanic]

I am very excited to see your final pics brother ,looks like you're going full speed ahead

Thanks buddy. I hope I don't disappoint. I can see the improvements in my workouts & cardio, so hopefully by the end of this, I will look how I want to

Progress is never a disappointment.
When i used to mass bulk years ago and get up to 235 I would cut to 215 ripped in 10 weeks! But I was a decade younger then. But at same time I keep size down now for comfort.

I also learned that I had to learn to cut see what I had then know what to work on.
It's easy to add muscle or it's exagerated much more once cut down and build back only muscle