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Bean's 1st contest prep (Lecheek last 8 weeks)

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    I went there too lol!!
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    I actually bought my gluten free pancake mix at Wal-Mart or Krogers, pre-mixed.

    The boxed ones are super convenient, taste is pretty decent but harder to add your personal touch too as far as flavoring and protein.

    What I've been doing lately is just messing around with different flours like rice & coconut flour. Buckwheat pancakes are pretty awesome too. Just gotta look around to see what's available. I've got some recipes bc I'm a fat kid at heart and love sweets, much more than the average joe, lol.
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    Quote Originally Posted by Danb2285 View Post
    I don't know if you can have these during your prep but I highly recommend them lol

    Not during prep but those look great ill be getting those soon thanks Dan

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=77 606"/>
    Quote Originally Posted by iparatroop View Post

    Closest Walmart to me is about 20 miles and it's infested with scary people. I don't believe in zombies, but I think that that Walmart is full of them. Do you have a "Whole Foods" out that way? If so, it's a good place to shop too.
    No whole foods that I know of. Actually the only **** we get from Walmart is most household items, some of my sons snack foods and pull-ups etc. not much food anymore. I mostly do winco and Costco and now trader joes. I've seen some shyt at Walmart I wished I'd never seen lol

    Quote Originally Posted by snagencyV2.0 View Post
    girls with beards?
    damn troop - seattle has gotten even stranger than the last time i was there

    blue diamond - awesome stuff, great company

    walmart - no
    Agreed

    Quote Originally Posted by PalmFist View Post

    Oh my...
    Yes it's different but doesn't bother me really.

    Quote Originally Posted by packers6211 View Post
    I went there too lol!!
    Sweet

    Quote Originally Posted by Distilled Water View Post
    I actually bought my gluten free pancake mix at Wal-Mart or Krogers, pre-mixed.

    The boxed ones are super convenient, taste is pretty decent but harder to add your personal touch too as far as flavoring and protein.

    What I've been doing lately is just messing around with different flours like rice & coconut flour. Buckwheat pancakes are pretty awesome too. Just gotta look around to see what's available. I've got some recipes bc I'm a fat kid at heart and love sweets, much more than the average joe, lol.
    That's good to know DW thanks. Ill be hitting you up for some recipes soon :-)
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    So yesterday leg wo was kind of different lol. All I did was leg presses lol. I met my coach there once I woke up and realized our posing practice was actually Saturday not Sunday like I thought!

    So we chatted about all the stuff going on in my life right now, and did some posing which I was actually nervous for as I haven't seen him in like 3 weeks. He looked at me and didn't say much at first, then he said "wow you've put on a ton of muscle, I could cut your water down and have you ready in ten days if I had to". This shocked me as I thought I was behind a little. But by the time we were done I had been there like 90 mins already so I hopped on the stars, warmed up and did set after set of leg presses worked my way up to 16 plates then worked down to 8 I think and did two widow makers and got up and left. Got some funny looks from people but actually I'm quite sore.

    Today I felt like doing back so I did

    Warmup

    Meadow Rows
    70x15
    80x12
    90x11 drop 70x10

    Smith BB Rows r/p
    185x9
    185x9
    195x7
    Kept these lighter and really focused on contraction and stretch

    DB pullovers
    60x15
    70x12
    70x11

    Stretchers
    120x14
    140x12
    140x10

    Felt strong today form was top notch on everything I usually struggle on stretcher at 120llbs but not today

    Reeves Deadlift shrug variation
    160x14
    175x12
    175x10

    Lower back felt a bit weak so I'm staying light on these and focussing on really feeling upper back with the movement

    Finished with 15m HIIT stairs 200cals

    Good day today
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    Quote Originally Posted by bean5er View Post
    So yesterday leg wo was kind of different lol. All I did was leg presses lol. I met my coach there once I woke up and realized our posing practice was actually Saturday not Sunday like I thought!

    So we chatted about all the stuff going on in my life right now, and did some posing which I was actually nervous for as I haven't seen him in like 3 weeks. He looked at me and didn't say much at first, then he said "wow you've put on a ton of muscle, I could cut your water down and have you ready in ten days if I had to". This shocked me as I thought I was behind a little. But by the time we were done I had been there like 90 mins already so I hopped on the stars, warmed up and did set after set of leg presses worked my way up to 16 plates then worked down to 8 I think and did two widow makers and got up and left. Got some funny looks from people but actually I'm quite sore.

    Today I felt like doing back so I did

    Warmup

    Meadow Rows
    70x15
    80x12
    90x11 drop 70x10

    Smith BB Rows r/p
    185x9
    185x9
    195x7
    Kept these lighter and really focused on contraction and stretch

    DB pullovers
    60x15
    70x12
    70x11

    Stretchers
    120x14
    140x12
    140x10

    Felt strong today form was top notch on everything I usually struggle on stretcher at 120llbs but not today

    Reeves Deadlift shrug variation
    160x14
    175x12
    175x10

    Lower back felt a bit weak so I'm staying light on these and focussing on really feeling upper back with the movement

    Finished with 15m HIIT stairs 200cals

    Good day today
    Not a fan of Walmart, or leg presses, but solid Back session.
    I knew you were getting close but ten days that's crazy.. You should maybe do a warmup show inbetween now and your planned show.
    It'll be a good way to test run your peak week, and help dilute any nervousness of being on stage


    I can't remember if you're doing physique or bb but you should try both, but then again your peak week will be very different depending on which you choose
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    Quote Originally Posted by aceroni View Post

    Not a fan of Walmart, or leg presses, but solid Back session.
    I knew you were getting close but ten days that's crazy.. You should maybe do a warmup show inbetween now and your planned show.
    It'll be a good way to test run your peak week, and help dilute any nervousness of being on stage

    I can't remember if you're doing physique or bb but you should try both, but then again your peak week will be very different depending on which you choose
    Well I usually squat after leg presses but about halfway through my session this group of three started using the only squat rack we have and out smith machine was being used for declines.

    Def not a fan of Wally's either but when you don't have a lot of income it's helpful.

    Yeah I'm not sure I believe him but he's in charge so whatever. He wants me to do a few deplete/carb ups during the weeks to come so he can get an idea of what I react to.

    He tried talking me into doing a show in Montana in 4 weeks (national qualifier) but I don't have any time off left this year so I said no.
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    Good stuff and looking nice and lean. Sure you full body pics were a bit washed out, tends to happen, also your abs tend to disappear when in a front relaxed position do to the raised rib cage. Man your Delts look awesome they sit completely up and off of your triceps. Good stuff!
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    Quote Originally Posted by MrKleen73 View Post
    Good stuff and looking nice and lean. Sure you full body pics were a bit washed out, tends to happen, also your abs tend to disappear when in a front relaxed position do to the raised rib cage. Man your Delts look awesome they sit completely up and off of your triceps. Good stuff!
    Thanks for your honestly Kleen, I'm having a hard time controlling my breathing and getting abs to show in the front position. I'm working on it. Ill try to out some up every or every other week from here on out. The funny thing about those pics is I think my hand was trembling cuz I wasn't that washed out. Any how ill make the wife take them next time. Thanks for the compliments bud
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    Quote Originally Posted by bean5er View Post
    Thanks for your honestly Kleen, I'm having a hard time controlling my breathing and getting abs to show in the front position. I'm working on it. Ill try to out some up every or every other week from here on out. The funny thing about those pics is I think my hand was trembling cuz I wasn't that washed out. Any how ill make the wife take them next time. Thanks for the compliments bud
    The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
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    Quote Originally Posted by MrKleen73 View Post
    The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
    This guy......pure gold.

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    Quote Originally Posted by MrKleen73 View Post

    The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
    Thanks Kleen, great advice as always!

    I'm actually doing physique so the posing is fairly simple and boring lol, but my goal over the next couple years is to switch over to bodybuilding. At my height I'd have to come in shredded at around 215-225 according to my coach so I'm always off from that but I assure you ill get there.

    Quote Originally Posted by Montego1 View Post

    This guy......pure gold.
    That he is! This forum is lucky to have him for sure!
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    Quote Originally Posted by MrKleen73 View Post

    The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
    I agree here 100%
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    Kleen should just start his posing coach career already
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    Quote Originally Posted by PalmFist View Post
    Kleen should just start his posing coach career already
    Yes he should lol
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    Great chest/shoulder wo today. I'm bringing volume and strength focus focus down and only focussing on intensity and mind muscle connection as I get closer.

    Warmup

    Incline BB Press
    135x22 wide
    175x15
    195x10
    205x8

    Low Cable Pulls ?
    30x14
    40x12
    40x10 drop 20x10

    Slight Incline DB Press 2 sec stretch 2sec squeeze
    70x12
    75x10
    75x8

    Wide Grip Standing BB Press
    95x13
    105x9 drop 45(bar)x16 over and back method

    Swings
    25x25
    20x25
    20x19

    Rev Peck Deck
    60x20/20/18

    15 min HIIT stairs

    Rest periods were 1m on incline Bb press the rest were between 30-45 sec. Another note I got laughed at while I was doing my drop set with just the bar on over and back presses, felt stupid for a min then I just took my hoodie off for the rest of my shoulder work and the separation and vascularity was awesome and those two didn't look at me again lol. I would like to just take some of these people through a MD workout just to give them an idea.

    That is all
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    vacuum pose is so underrated and forgotten about and misexecuted these days, it seems
    sad stuff, cuz it's classic
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    Quote Originally Posted by bean5er View Post
    Great chest/shoulder wo today. I'm bringing volume and strength focus focus down and only focussing on intensity and mind muscle connection as I get closer.

    Warmup

    Incline BB Press
    135x22 wide
    175x15
    195x10
    205x8

    Low Cable Pulls ?
    30x14
    40x12
    40x10 drop 20x10

    Slight Incline DB Press 2 sec stretch 2sec squeeze
    70x12
    75x10
    75x8

    Wide Grip Standing BB Press
    95x13
    105x9 drop 45(bar)x16 over and back method

    Swings
    25x25
    20x25
    20x19

    Rev Peck Deck
    60x20/20/18

    15 min HIIT stairs

    Rest periods were 1m on incline Bb press the rest were between 30-45 sec. Another note I got laughed at while I was doing my drop set with just the bar on over and back presses, felt stupid for a min then I just took my hoodie off for the rest of my shoulder work and the separation and vascularity was awesome and those two didn't look at me again lol. I would like to just take some of these people through a MD workout just to give them an idea.

    That is all
    Dude don't worry about what those ****in queers were saying, thinking, or staring. Over and backs are a bitch, I can remember finishing my chest and delt session with just the bar and they're not a joke, by any means.
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    Haha dude in the past 9 weeks of MD I've been laughed at and given weird looks so many times.
    My most memorable time was during my first chest day of phase 2 doing the 3 second negative 2 sec in the hole 45 sec rest flat BB bench. I was getting pinned with 175 on my last set these 3 clowns were repping 185 for 6-8 and thought they were big sh1t and like giving me looks like I was a b1tch and they could bench more than me...not that I have anything to prove but the next time they were in there I had an urge to bench...so I threw 275 on and started repping a couple out...I didn't get anymore looks after that
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    Between MD and DC training. People at my gym probably think I'm a fool....until summer when I'll be training in Y-back tanks ;-)
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    I my have to try to MD training sometime this summer bc it sounds pretty legit
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    Plenty of weird looks doing MD here as well. Those same people eventually started showing interest and asking questions about it.
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    Quote Originally Posted by aceroni View Post

    Dude don't worry about what those ****in queers were saying, thinking, or staring. Over and backs are a bitch, I can remember finishing my chest and delt session with just the bar and they're not a joke, by any means.
    I know I know for some reason it bugged me today.

    Quote Originally Posted by Danb2285 View Post
    Haha dude in the past 9 weeks of MD I've been laughed at and given weird looks so many times.
    My most memorable time was during my first chest day of phase 2 doing the 3 second negative 2 sec in the hole 45 sec rest flat BB bench. I was getting pinned with 175 on my last set these 3 clowns were repping 185 for 6-8 and thought they were big sh1t and like giving me looks like I was a b1tch and they could bench more than me...not that I have anything to prove but the next time they were in there I had an urge to bench...so I threw 275 on and started repping a couple out...I didn't get anymore looks after that
    Yeah the only I'm trying to prove is to myself not anyone else, not sure why it bugged me today.

    Quote Originally Posted by Distilled Water View Post
    Between MD and DC training. People at my gym probably think I'm a fool....until summer when I'll be training in Y-back tanks ;-)
    Yeah buddy that's what I had on under my hoodie.

    Quote Originally Posted by Wilpit View Post
    I my have to try to MD training sometime this summer bc it sounds pretty legit
    If you want links ill send them to you everyone should try it. I'm hooked

    Quote Originally Posted by breezy11 View Post
    Plenty of weird looks doing MD here as well. Those same people eventually started showing interest and asking questions about it.
    Yup, I've already given links to one dude at the gym
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    Okay so schedule has changed for the time being. Today and tomorrow are "off" days now in which ill be doing just cardio and AB work. Today I decided on these days to implement fasted LISS cardio.

    Woke at 350 popped my AP and had some alphamine gonna go do some cardio :-)

    Honestly I'm focking starving. I've been starving since I went to bed lol

    So my split for now will look like this

    Sunday - legs
    Mon- off/cardio
    Tues- chest/shoulders/cardio HIIT
    Weds- back/cardio HIIT
    Thurs-off optional cardio LISS
    Friday- arms/
    Saturday- chest/cardio

    EDITED
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    Hmmm...leg day followed by back are 2 pretty taxing workouts together. Maybe switch tuesday and friday up?
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    Quote Originally Posted by AZMIDLYF View Post
    Hmmm...leg day followed by back are 2 pretty taxing workouts together. Maybe switch tuesday and friday up?
    Agree thanks AZ I fixed it. This is just how it worked out this week. Swapped back to weds and Monday is now an off day
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    Quote Originally Posted by AZMIDLYF View Post
    Hmmm...leg day followed by back are 2 pretty taxing workouts together. Maybe switch tuesday and friday up?
    Yeah and with the HIIT cardio
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    With my age I am all about recovering from the workouts. Lol
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    Quote Originally Posted by Distilled Water View Post

    Yeah and with the HIIT cardio
    Yeah it was early this am lol.

    Quote Originally Posted by AZMIDLYF View Post
    With my age I am all about recovering from the workouts. Lol
    I agree especially now in the final weeks gotta recover

    Thanks fellas
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    Bean just make sure to stay safe. If something doesn't feel right in the gym (beyond normal prep diet whoas) shut it down and fight another day. No need for injuries now, especially with you bein a head of the game homie.
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    Quote Originally Posted by Distilled Water View Post
    Bean just make sure to stay safe. If something doesn't feel right in the gym (beyond normal prep diet whoas) shut it down and fight another day. No need for injuries now, especially with you bein a head of the game homie.

    That is the plan bud. I have been strugginmg with this mentally as far as toning it down a bit but I would hate to get injured this close. So i took BB squats out and regular deads out as well. These are the only two exercises that I am not confident with and the only two that I have been injured doing. Thanks for the advice, intensity will be there just not quite as much volume.

    Going to hit MD training hard andby the book after this show though!
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    removing bb squats?
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    Your still a monster bean. Now is a good time to start to focus in isolation only workouts too. Fine tweek those muscles and muscle groups to really make you stand out of the crowd!

    Just a monster bro. Focus on variety and results from here on out and just block out everything else.

    YOU GOT THIS! ItS GAME TIME BRO!!!
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    Quote Originally Posted by snagencyV2.0 View Post
    removing bb squats?
    I knew this would get ur attention. My focus this offseason will be legs mainly squats but gotten hurt twice doing them improperly so I decided to take them out or if I do them they are at the end of my workout. My long term goal is bodybuilding not physique but I'm going to do a few physique shows as at my height I'm not big enough to compete in bbing. Most of these physique guys don't even train legs so I figure I'm already one step ahead.


    Quote Originally Posted by MANotaur View Post
    Your still a monster bean. Now is a good time to start to focus in isolation only workouts too. Fine tweek those muscles and muscle groups to really make you stand out of the crowd!

    Just a monster bro. Focus on variety and results from here on out and just block out everything else.

    YOU GOT THIS! ItS GAME TIME BRO!!!
    Thanks Mano that's the game plan!
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    great stuff Bean it truely is awesome, keep up the work, ur an animal
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    Quote Originally Posted by bean5er View Post

    I knew this would get ur attention. My focus this offseason will be legs mainly squats but gotten hurt twice doing them improperly so I decided to take them out or if I do them they are at the end of my workout. My long term goal is bodybuilding not physique but I'm going to do a few physique shows as at my height I'm not big enough to compete in bbing. Most of these physique guys don't even train legs so I figure I'm already one step ahead.

    Thanks Mano that's the game plan!
    Good! If you GOT any problem areas let me know! Ill see if i can't whip something ip for you...but judging by your last update pic bro your golden. Everything is nice and proportionate and symmetrical. That's good your not taken the low road and neglecting legs just cause your a physique competitor now.
    Quote Originally Posted by iparatroop View Post
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    Quote Originally Posted by Monsta65 View Post
    great stuff Bean it truely is awesome, keep up the work, ur an animal
    Glad to have you in here bro and thank you!

    Quote Originally Posted by MANotaur View Post

    Good! If you GOT any problem areas let me know! Ill see if i can't whip something ip for you...but judging by your last update pic bro your golden. Everything is nice and proportionate and symmetrical. That's good your not taken the low road and neglecting legs just cause your a physique competitor now.
    Thanks buddy just gonna put er on cruise control and tear this comp up :-)
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    Poll question,

    George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
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    Quote Originally Posted by bean5er View Post
    Poll question,

    George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
    Absolutely I love mine lol. I use it for fish even.
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    Quote Originally Posted by bean5er View Post
    Poll question,

    George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
    I'm buying one soon for the exact reasons you stated.
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    Quote Originally Posted by bean5er View Post
    Poll question,

    George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
    They make it super convenient and quick if they're all thawed. They have a tendency to dry the meat if your not careful and they can make your kitchen stink if they don't get cleaned after each use....

    But id you get the big ass one and grill ip six or seven breasts all at the same time...yeah its worth it
    Quote Originally Posted by iparatroop View Post
    I'm usually crying when people take naked pictures of me. Fcuking childhood.
  

  
 

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