ReFLEXions [Forum Archive]

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ReFLEXions

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Posted by: Flex

I figure it's about time to start another journal. This is more for a guide to help me remember which "cycle" i'm on.

I currently weight 220-225, and i'm pretty lean even though i eat anything and everything, i'm guessin' about 10% bf.

My workouts look like as follows: I use P/RR/S, switching exercize(s) and order wo to wo.

This is what i've done this past "cycle", and i'm estimating the # of reps on some ex.'s....

P/RR/S cycle 1:

*POWER*: Once in a long while i'll go for a max or like 3 reps, but I typically go for 6 reps on my first exercize, then i bump up the reps a little after that so i don't compromise form.

*Thurs: Back, Forearms, Abs

Deadlifts: 475x5, 405x9
Wide chins: BWx10, BWx6, BWx6
Seated machine rows: 150x15, 150x15, 150x12
Closegrip mach. chins: 150x12, 150x12

Seated wrist curls: 45x15, 45x12
Rev. seated wrist: 30x12, 30x8

Knee raises: 2x25

*Fri: Calves, Chest, Tri's, Abs

Seated raises: Two 45'sx16, x12
Leg press toe raises: 4 platesx16, 5pl.x12

Flat bench: 315x2, 275x6, 225x12
Incline db's: 80x12, 80x10, 80x6
Pec Deck: 60x15, 70x15, 70x12

Closegrip bench: 135x12, 135x10, 135x12
Skullcrushers: 60x12, 60x10, 50x8
Straight pressdowns: 120x15, 120x15

Crunches: 2x25

*Sat: OFF

*Sun: Quads, Hams

Squats: 365x6 (FUCKING PISSED OFF

), 315x15
Mach.Hacks(forced reps):140x10, 140x12, 140x15
Incline legpress(f.r.): 270x12, 270x10, 270x15

Lying legcurls: 50x10, 50x10

*Mon: Calves, Bi's, Shoulders, Traps

Machine raises: 200x15,2502
Incline leg press: 8 45'sx16,

BB curl: 75x12, 75x12
Preacher db: 25x12, 25x12
Rev. BB: 50x12, 50x12

Alt. cable laterals: 40x10, 40x10, 40x10
Rear delt machine: 70x12, 70x12, 70x12
DB shoulder press: 60x12, 60x12, 60x12

shrugs:

I did legs today(as posted above), so I gotta go lay down before the SB. I'll finish this tonite when the Pats are world champs

Posted by: Du

You should ocme down the valley to lift sometime, our lifts are just about the same.

Pats tonight, no question.

Posted by: Cold Iron

Nice Flex, you havent had a journal in a while.

Pats are going down ladies. Dynasty my a$$.

Posted by: largepkg

So Flex, are you going to throw up because of your leg W/O or because the Eagles are going to handle your Patriots like little school girls?

Posted by: greekblondechic

What a clever journal name

Posted by: Luke9583

I'll be following man

I'm curious to see what you do.

Posted by: Archangel

Brother, Love the journal name!!!

BIG lifts man

Go Patriots!!!

Posted by: Flex

Quote:

Originally Posted by Cold Iron

Pats are going down ladies. Dynasty my a$$.

Largepkg and Cold Iron:

Kiss my championship ring......

bitches

Posted by: largepkg

Quote:

Originally Posted by Flex

Largepkg and Cold Iron:

Kiss my championship ring......

bitches

Posted by: largepkg

I made money on the game so I'm

Posted by: Jenny

I watched the game too last night. First Superbowl for this swedish girl. I rooted for the Eagles though since the patriots already won so many times

Good to have you back flex

Posted by: Flex

Quote:

Originally Posted by du510

You should ocme down the valley to lift sometime, our lifts are just about the same.

Pats tonight, no question.

ya, absolutely, bro. I'll show ya what hahhhhdcowa trainin' is

...and there was NEVER any question.

Posted by: Flex

Quote:

Originally Posted by Jenny

I watched the game too last night. First Superbowl for this swedish girl. I rooted for the Eagles though since the patriots already won so many times

Good to have you back flex

Heeeeey, it's my Swedish meatball

I can't believe you rooted for the Eagles???

Then i saw it's b/c the Pats won so many times...aren't you so nice haha

Posted by: Jenny

Quote:

Originally Posted by Flex

Heeeeey, it's my Swedish meatball

I can't believe you rooted for the Eagles???

Then i saw it's b/c the Pats won so many times...aren't you so nice haha

Hehe

Justin (Eggs) rooted for Eagles and I figured I would too, I'm way to impressionable

But I'm over it, it's just not fun to have the same team win all the time ya know

Posted by: Flex

Quote:

Originally Posted by Archangel

Brother, Love the journal name!!!

BIG lifts man

Go Patriots!!!

Thanks, bro. Glad to have you along

Quote:

Originally Posted by greekblondechic

What a clever journal name

Hey hun

Quote:

Originally Posted by Luke9583

I'll be following man

I'm curious to see what you do.

yeaaaah buddy

Posted by: Flex

Quote:

Originally Posted by Jenny

Hehe

Justin (Eggs) rooted for Eagles and I figured I would too, I'm way to impressionable

But I'm over it, it's just not fun to have the same team win all the time ya know

ooooooooooh it's fun, trust me

Posted by: simbh

Quote:

Originally Posted by Jenny

Hehe

Justin (Eggs) rooted for Eagles and I figured I would too, I'm way to impressionable

But I'm over it, it's just not fun to have the same team win all the time ya know

Ya ... I know what ya mean ... I don't follow nfl football that much , but I always have to watch the superbowl and well , I always root for the underdog . I rooted for the patriots 3 years back (when it was their first superbowl) but yesterday rooted for the eagles since most gave New England the win . At least , it was a hella of a close game , nothing boring like a game that had a final score of 20 points difference.

Anyways , good luck with your lifting bro , its already impressive if you asked me .

Posted by: Flex

anyways, about my journal, i'm at the point in my BB career where it's 100% mental. The quality of w.o.'s comes from how positive my mindset is, plain and simple.

In this whole thing, I just care about building muscle. I try not to care about strength. I've found over the years that strength has more negatives than positives....
Positives:
1. Sure, it feels good to be strong. It feels good to know you can lift more than the next guy.
2. You know when you're getting stronger you're improving.
BUT, there's also the negatives:
1. strength varies from wo to wo depending on SO many different factors, which is why i find it overrated. if i were to care about strength, i'd often get dissapointed.
2. Strength, to me anyways, is nothing but an ego booster. When i do hit certain lifts with a good weight, it boosts me, like i said above. But when i don't, i get fuckin pissed (see above squats)
3. Strength often compromises form. 95% of the people i see in the gym use too much weight, and i find myself as well once in a while using too much weight and not concentrating enough on contracting the right muscle(s).

As far as diet, i stay pretty lean naturally despite eating everything in sight.
This is what i typically eat, but i often throw in things randomly (mostly cereal w/skim):
Mon-Fri

6:15 4-5 egg whites/1 whole egg, 1-2 cups oatmeal or cream of wheat, shake (1 cup skim, 1 tbl p.b., 46g whey)

9:00 sandwich (r. beef, mustard, 2 slices wheat), apple, shake (46g whey)

11:45 sandwich (chix salad, lettuce, tomato, mayo), soup, mixed fruit, skim milk

if i nap:
2:30 (before nap) tuna sandwich w/mayo on wheat, apple, shake (23g whey)

if no nap and straight to gym:
2:30 23g whey, apple

6ish pwo shake (cran, 46g whey)

7ish Dinner (will be anything from chicken, hamburg, steak etc. plus pasta, rice, veggies)

10 shake (1 cup skim, 23g whey, 1 tbl p.b.)

Sat+Sun:

I eat anything and everything possible every 2-3 hours.

Posted by: Du

Quote:

Originally Posted by Flex

ya, absolutely, bro. I'll show ya what hahhhhdcowa trainin' is

...and there was NEVER any question.

Haha, more like Ill show YOU.

Was a good game. So we got the Pats, you got the Sox, the UConn guys are doin okay, now if only the girls in Storrs can pick up their game....

Posted by: Flex

Quote:

Originally Posted by du510

Haha, more like Ill show YOU.

anytime

*clears throat* This was a light day. *cough cough* I'm just reppin' out here.

anytime you want, bro. If you know where Buckland Hills Mall is, me and my gym are 2 min. from there.

Quote:

Originally Posted by du510

Was a good game. So we got the Pats, you got the Sox, the UConn guys are doin okay, now if only the girls in Storrs can pick up their game....

Ya bro. B/W the Pats, Sox and Huskies (winning twice in the last 5 years), we've been SO spoiled it's ridiculous.

Posted by: Archangel

Glad to be along!!! I hear ya about strength. I find myself getting caught up in that alot.

Posted by: soxmuscle

As do I. I had never really thought about it, but I am now convinced its 100% mental. The last few chest days I have had I had labeled in my mind that they were useless days simply because I didn't get to the 5-6 reps I wanted and only hit four. Today I had my good spotter, and a little motivation and blasted up the fifth and died on the sixth.

Im with you on that.

Posted by: PreMier

Ahhh ma boy has a journal. How ya doin man?

Posted by: CowPimp

I'll definitely check out your journal. I'm assuming you're trying to gain weight at the moment?

Posted by: Flex

Quote:

Originally Posted by soxmuscle

I am now convinced its 100% mental.

Yup

Posted by: Flex

Quote:

Originally Posted by PreMier

Ahhh ma boy has a journal. How ya doin man?

I'm doing great, bro. How's it going, playa?

Posted by: Flex

Quote:

Originally Posted by CowPimp

I'll definitely check out your journal. I'm assuming you're trying to gain weight at the moment?

Thanks for stoppin by P.I.M.P.

ya, i'm ALWAYS trying to gain weight

To me, Size=#1

Posted by: Flex

well, yesterday i think i may just have had the best wo of my life.

And it's amazing how just plain "high" I get after i w.o.

I feel like a million $

In EVERY single set, i took it to the max.
I'ma post what i did in my first post, i'm still workin' on that to show my entire routine....

Posted by: CowPimp

Quote:

Originally Posted by Flex

Thanks for stoppin by P.I.M.P.

ya, i'm ALWAYS trying to gain weight

To me, Size=#1

Hell yeah. I didn't do any cutting for about the first year of my training. I started getting a bit too chubby though after bulking for that long. Now I'm back at it. Size is addicting!

Posted by: Flex

P/RR/S cycle 1:

**POWER**: Once in a long while i'll go for a max or like 3 reps on my first exercize, but I typically go for 6 reps on the first exercize (which is usually a compound movement), then i bump up the reps a little after that so i don't compromise form.

*Thurs*: Back, Forearms, Abs

Deadlifts: 475x5, 405x9
Wide chins: BWx10, BWx6, BWx6
Seated machine rows: 150x15, 150x15, 150x12
Closegrip mach. chins: 150x12, 150x12

Seated wrist curls: 45x15, 45x12
Rev. seated wrist: 30x12, 30x8

Knee raises: 2x25

*Fri*: Calves, Chest, Tri's, Abs

Seated raises: Two 45'sx16, x12
Leg press toe raises: 4 platesx16, 5pl.x12

Flat bench: 315x2, 275x6, 225x12
Incline db's: 80x12, 80x10, 80x6
Pec Deck: 60x15, 70x15, 70x12

Closegrip bench: 135x12, 135x10, 135x12
Skullcrushers: 60x12, 60x10, 50x8
Straight pressdowns: 120x15, 120x15

Crunches: 2x25

*Sat*: OFF

*Sun*: Quads, Hams

Squats: 365x6 (FUCKING PISSED OFF ), 315x15
Mach.Hacks(forced reps):140x10, 140x12, 140x15
Incline legpress(f.r.): 270x12, 270x10, 270x15

Lying legcurls: 50x10, 50x10

*Mon*: Calves, Bi's, Shoulders, Traps

Machine raises: 200x15,2502
Incline leg press: 8 45'sx16,

BB curl: 75x12, 75x12
Preacher db: 25x12, 25x12
Rev. BB: 50x12, 50x12

Alt. cable laterals: 35x15, 35x12, 35x11
Rear delt machine: 70x12, 70x12, 70x12
Machine shoulder press: 200x12, 200x12

*Tues*: OFF (indoor soccer at night)

*Wed*: OFF

**REPRANGE**: I bump up the reps anywhere from 10-15, again using near perfect form.

*Thurs*: Back, forearms, abs

Deadlifts: 405x13, 405x10

Posted by: Luke9583

DL-405 x WHAT! Holy crap

Posted by: Flex

Quote:

Originally Posted by Luke9583

DL-405 x WHAT! Holy crap

I wanna get it up to x15 though

Posted by: Flex

does anyone know why i can't go back and edit my first post to add in the rest of my routine?

is there an edit limit or something?

Posted by: greekblondechic

Yes

Posted by: JerseyDevil

Nice workouts Flex! I'll be following this journal.

Posted by: Du

Quote:

Originally Posted by Flex

P/RR/S cycle 1:

**POWER**: Once in a long while i'll go for a max or like 3 reps on my first exercize, but I typically go for 6 reps on the first exercize (which is usually a compound movement), then i bump up the reps a little after that so i don't compromise form.

*Thurs*: Back, Forearms, Abs

Deadlifts: 475x5, 405x9
Wide chins: BWx10, BWx6, BWx6
Seated machine rows: 150x15, 150x15, 150x12
Closegrip mach. chins: 150x12, 150x12

Seated wrist curls: 45x15, 45x12
Rev. seated wrist: 30x12, 30x8

Knee raises: 2x25

*Fri*: Calves, Chest, Tri's, Abs

Seated raises: Two 45'sx16, x12
Leg press toe raises: 4 platesx16, 5pl.x12

Flat bench: 315x2, 275x6, 225x12
Incline db's: 80x12, 80x10, 80x6
Pec Deck: 60x15, 70x15, 70x12

Closegrip bench: 135x12, 135x10, 135x12
Skullcrushers: 60x12, 60x10, 50x8
Straight pressdowns: 120x15, 120x15

Crunches: 2x25

*Sat*: OFF

*Sun*: Quads, Hams

Squats: 365x6 (FUCKING PISSED OFF ), 315x15
Mach.Hacks(forced reps):140x10, 140x12, 140x15
Incline legpress(f.r.): 270x12, 270x10, 270x15

Lying legcurls: 50x10, 50x10

*Mon*: Calves, Bi's, Shoulders, Traps

Machine raises: 200x15,2502
Incline leg press: 8 45'sx16,

BB curl: 75x12, 75x12
Preacher db: 25x12, 25x12
Rev. BB: 50x12, 50x12

Alt. cable laterals: 35x15, 35x12, 35x11
Rear delt machine: 70x12, 70x12, 70x12
Machine shoulder press: 200x12, 200x12

*Tues*: OFF (indoor soccer at night)

*Wed*: OFF

**REPRANGE**: I bump up the reps anywhere from 10-15, again using near perfect form.

*Thurs*: Back, forearms, abs

Deadlifts: 405x13, 405x10

Light weight, babyyyyyy.

Posted by: Archangel

My GOD Brother!!! Deads 400+

They would be pickin' my remains up off the floor!!!

Your throwin up some serious weight

Posted by: Flex

Quote:

Originally Posted by greekblondechic

Yes

aw damn!

I don't know how i'm gonna write in my whole routine

I guess i just gotta cut and paste

Posted by: Flex

Quote:

Originally Posted by JerseyDevil

Nice workouts Flex! I'll be following this journal.

thanks, brotha

Posted by: Flex

Quote:

Originally Posted by du510

Light weight, babyyyyyy.

my former sig...

"Dat wuh LIGHT...REAL light. ANYBODY cuh do DAT!"
-Big Ron

Posted by: Flex

Quote:

Originally Posted by Archangel

My GOD Brother!!! Deads 400+

They would be pickin' my remains up off the floor!!!

Your throwin up some serious weight

ya, legs/lower body is my strength.

I take Tues and Wed off (except for indoor soccer on Tues nights). My legs are SO sore from Sun's wo, plus playing soccer last night, but after 2 days off, hopefully gonna get that 14th rep, cuz i've been stuck at 13 forever.

Posted by: Archangel

You'll get it!!! Did ya go to the parade. They kept showing it here, and I was talking to my wife and said this guy on the forum I belong to, has got to be the BIGGEST Patriot fan I have ever seen was prolly there

Posted by: Du

Quote:

Originally Posted by Archangel

You'll get it!!! Did ya go to the parade. They kept showing it here, and I was talking to my wife and said this guy on the forum I belong to, has got to be the BIGGEST Patriot fan I have ever seen was prolly there

He was prolly in In-School....

Posted by: Flex

Quote:

Originally Posted by Archangel

I HOPE i get 14.
Only prob is, once i'm down deadliftin', my fuckin' lower back is on

for the entire rest of my wo, so it's difficult to do any kind of rows. I usually hafta stick with bitchass machine rows on deadlift day haha

and you got that for sure about the Pats! You won't find many Pats fans crazier than me. (Don't tell any Sox fans, but the Pats are more beloved to me than even the Sox

)

Posted by: Flex

Quote:

Originally Posted by du510

He was prolly in In-School....

Do you want a suspension, mister?

Posted by: Du

Quote:

Originally Posted by Flex

Do you want a suspension, mister?

In-school was great. I had a lotta good times there.

Posted by: Flex

Quote:

Originally Posted by du510

In-school was great. I had a lotta good times there.

ya, i'm WAY too nice with the kids. Kids actually come up to me and brag when they have I.S.

But it works. I tried a few different things in the first few weeks, but after trial and error the only way i'd get them to listen to me is they respect me, and the only way i'd get them to respect me is if they like me. kids are weird like that.

So now i get along great with even the troublemakers.

Posted by: Flex

FUUUUUUUUUUUUUUUCK

see THIS is why i hate training for strength. I went to deadlift today, and i don't know if cuz my mind wasn't focused enough (which is probably the problem), or if i got psyched out cuz i added an extra 10lbs so i thought it'd be heavier, or if it's cuz this fuckin' douchebag asked to jump in while i was working up to a working set (so i had to keep taking off '45's), but i tried to deadlift 410x13, and only got 410x10. I'm FUCKIN PISSED

So of course cuz since i only got 10, i'm worrying about that the whole rest of my fucking wo, only taking my mind farther from where it should be. I swear BB is one big fuckin mind game. It's not nearly as much physical as it is mental. If you wanna succeed in BB, you gotta have the right state of mind, and today, unfortunately, i didn't have it. I mean, i still had a pretty good wo (and i'll update it tonite after i throw down a few hamburgers and some chicken wings), but still, BB is ALL about concentration, and today i didn't have it. This suprised me considering how just last wo i was the MOST focused i have EVER been. I don't know what the fuck happened

Be back later, hopefully in a better mood

Posted by: Archangel

Hey Brother, we all have bad days, but judging from your gallery, you havn't had many!!!

410, jeesh, I would love to get near that

But you are right, it is TOTALLY mental. As soon as you slip on one set, the rest will surely follow

Posted by: Flex

see that's the thing, i routinely get 405x13. i wanted to hit 410x13 today. i mean, it's ONLY 5lbs more, why the FUCK couldn't i get it?

Thanks for your support AA (btw, one of my fav comic characters), i really appreciate it, bro.

Posted by: Archangel

Quote:

Originally Posted by Flex

see that's the thing, i routinely get 405x13. i wanted to hit 410x13 today. i mean, it's ONLY 5lbs more, why the FUCK couldn't i get it?

Thanks for your support AA (btw, one of my fav comic characters), i really appreciate it, bro.

Because YOU loaded it and thought about it. Sometimes my Dad (w/o partner) to get me past a hump, tells me he loaded the weight I wanted, but actually put more on, I don't know it until I've finished the set and it actually works!!!

my pleasure

Posted by: Flex

yesterday's wo went as follows:

**RR** I lighten the weight, increase the reps and use very strict form.
Back, forearms, abs

Deadlifts: 410x10

, 405x7
Seated machine rows: 130x15, 130x15, 130x12
Wide pulldowns: 140x15, 140x14, 140x12
1arm machine hammer rows: 45x16, 45x16, 45x16

Rev. seated wrist: 30x16, 30x12
Seated wrist curls: 45x15, 45x12

Knee raises: 2x25

Man was i fuckin pissed i didn't get 410x13. it affected my whole wo. I have calves (which are my fav. bp), chest and tri's tonite. I gotta come back hard tonite

Posted by: Archangel

Brother, you are moving some big weight!!! And your going back again? Oh GOD, I'd be

for sure.

Posted by: JerseyDevil

Hey Flex, I think you know as well as I, you have good wo's, and sometimes bad wo's. You are very dedicated, giving your all every wo. That's what it is all about. Your weights are killa. Don't worry man, you have plenty of time to grow.

BTW, have you heard from MR Super Natural lately? I talked to Mikhal a couple of times on the phone and he IS one cool mofo. He kinda dropped out of site....

Posted by: PreMier

He mods another board, and was prepping for a fight(which he won) only a couple of days ago.

Posted by: JerseyDevil

Pray tell. PM me the board

Posted by: Flex

Quote:

Originally Posted by Archangel

Brother, you are moving some big weight!!! And your going back again? Oh GOD, I'd be

for sure.

no no, that was the next day haha.

i had a decent wo on fri, but GODDAMIT, i'm having a hard time concentrating. My mind starts wandering sometimes b/w my sets and ever DURING my set. I don't know what the fuck to do.

anyways, here was my RR Chest wo. I was using lkinda light weight with near-perfect form so perhaps i'd hafta concentrate harder, but it still didn't work:

Seated raises: 2 45'sx15, x15
Legpress raises: 8 45'sx16,x15

Flatbench: 225x12, 225x7, 135x15
Hammer incline cg: 2 45'sx15,x12
Incline flys: 40x15, 45x12
Pecdeck: 50x16, 50x13, 50x12

Skullcrushers: 70x12, 50x10, 50x10
Cable pressdowns: 120x15, 120x15, 120x15

Leg crunches: 2x25

although it wasn't another great wo, i finally found the secret to building big tri's, and along with my bi's, are making great strides, which is one good thing i got out of it. plus i am noticing great growth from the pec deck, which i think is cuz i get that extra contraction by having my elbows come in (unlike all the pressing movements)

whelp, i got legs tommorow. I'm gonna eat my face off today, and hopefully be able to have the killer wo that i OH-SO want which comes from complete concentration. I know its all in my mind, but somehow i gotta be able to clear it and only focus on the next set at hand.

Posted by: Archangel

W/O looks Great!!! I hear ya on the cocentration

It's like your doing dynamite, somethin triggers it and you just totally lose any and ALL concentration

I don't understand it either

And alot of times it seems to stick with you w/o after w/o

You'll get it and bust thru though Brother!!!

Posted by: Flex

had a GREAT wo today

I was able to concentrate on almost all of my reps, although i did talk to a few kids for a sec in b/w sets. I don't know what to do though

what do i say? "SHUT THE FUCK UP, I"M TRAINING"!!

That's why i usually just keep my head down and my eyes closed.

anyways, todays workout went as follows: It was a RR leg day. I like to do forced reps on legs, in other words go until it hurts too fuckin bad, then "rest" for a few secs (let the burn go down, although it doesnt, and grab a few extra breaths), then crank out as many more reps as i can. With squats, i usually get around 6 non-lockout reps. then i stand straight up with legs locked for a few secs, and crank out 1 or 2 more, "rest", 1 or 2 etc. until i feel like i'ma

or die, whatever comes first.

5min bike

Squats: 315x20, 315x12
Machine Hacks: 140x13, 140x15(got 10, then a few breaths with legs locked out, 3, then 2), 140x17(8, 4, 3, 2)
Extensions: 90x10, 90x10(8,2), 70x15(10,5)

Leg curls: 50x15, 50x12, 50x10

I thought i was gonna fall down the stairs on the way up to the bike.
10 min bike (my cardio for the month)

It seems i've figured out a little "trick" to each muscle that involves the way my limbs are "rolled". My legs are now growing more (quads and hammies) cuz i roll my knees inward. this seems to hit the outside of my quad and also fully hit my hammies (which never really got hit).

i hope i can keep that concentration going into tommorow's wo. as ridiculous as this sounds, i think a big part of it hasta do with what i'm listening to. I've had the same fuckin 20 songs on my Mp3 player for literally like a year (the computer program is broken, so i can't change the songs). It's driving me crazy, which is why i can't wait for those new apple shuffles to come out. PLEASE HURRY!!!

Posted by: Du

Quote:

Originally Posted by Flex

i hope i can keep that concentration going into tommorow's wo. as ridiculous as this sounds, i think a big part of it hasta do with what i'm listening to. I've had the same fuckin 20 songs on my Mp3 player for literally like a year (the computer program is broken, so i can't change the songs). It's driving me crazy, which is why i can't wait for those new apple shuffles to come out. PLEASE HURRY!!!

http://cgi.ebay.com/ws/eBayISAPI.dll...sPageName=WDVW

Thats basically the one Ive got, its works with musicmatch, which is free. Def worth it.

Posted by: Archangel

Told ya you'd break thru it!!!

I wouldv'e prolly

I think I'm going to have to try that trick on my squats

I hear ya on people talkin' to ya during a w/o It's like you wanna just grab 'em by the neck and say : HELLO, where are we? What am I doing? and just walk away

Posted by: JerseyDevil

Damn dude. 315 x 20 is killer

Posted by: Flex

Quote:

Originally Posted by Archangel

I think I'm going to have to try that trick on my squats

ya, bro.

I think it's the reason my legs are my best bp (along with genetics). I pretty much do it on every set. I'll do as many as i can in a row w/o lockout, then once i can't breathe or it hurts too bad, i lockout for a few seconds and take deep breaths.

it works on hacks, leg presses, squats, everything. GUAROOONTEED to make those legs grow

Posted by: Flex

Quote:

Originally Posted by JerseyDevil

Damn dude. 315 x 20 is killer

ya, i needed that shit for personal reasons. most i've ever done was 25.

Man, i'm takin' my leg wo's so hard now that i almost pass out after many of the sets. this is great.

Posted by: soxmuscle

Flex, I do the exact same thing on my squats. I have asthma so even after the first few reps I am huffing and puffing for as much oxygen as I can get. I think it works excellent.

Posted by: Flex

Quote:

Originally Posted by soxmuscle

I have asthma so even after the first few reps I am huffing and puffing for as much oxygen as I can get.

Me too, bro.

I usually wait as long as i can to take a puff or two from my inhaler during my wo's. Calves/chest/tri day and calves/shoulders/bi day i don't need it. And I usually make it a few exercizes into back day if i need it at all. But leg day, FUGHEDABOUDIT. After my first set if i don't hit that thing i'll die.

Posted by: Flex

Quote:

Originally Posted by du510

http://cgi.ebay.com/ws/eBayISAPI.dll...sPageName=WDVW

Thats basically the one Ive got, its works with musicmatch, which is free. Def worth it.

that one looks pretty cool. But i think i'ma wait until the shuffles come out. they got a good rep goin' so far.

Posted by: Du

Posted by: soxmuscle

I got a question for you. You know how your inhaler is a form of steroid. Do the oral steroids I am sucking in from my inhaler similar to the injectible steroids like dbol and sus?

Posted by: Du

Quote:

Originally Posted by soxmuscle

I got a question for you. You know how your inhaler is a form of steroid. Do the oral steroids I am sucking in from my inhaler similar to the injectible steroids like dbol and sus?

If youre talkin about albuterol - then no, its completely different.

Albuterol is similar, though, to my favorite cuttin drug, clenbuterol.

Posted by: Flex

Quote:

Originally Posted by du510

If youre talkin about albuterol - then no, its completely different.

Albuterol is similar, though, to my favorite cuttin drug, clenbuterol.

Imagine if it was

"Doc, i REALLY need about 20 more inhalers, i can't breath for shit!" hahaha

Are you being serious about the 2nd part though? Alb. is really similar to Clen?

as far as i knew, it just relaxes the brachial muscles in your throat so they open up

Posted by: Du

Quote:

Originally Posted by Flex

Imagine if it was

Ya I know right...

Ya from what ive read, clen used to be used for asthma, until it was replaced by the safer new drug - albuterol.

Ill try to find some articles or somethin.

Posted by: Flex

alright, well i just finished my tuna sandy and mac/tuna salad, i'ma go finish watching Underworld. Man i love Kate Beckinsale

have a good night, boys.

see ya in the morning

Posted by: Du

Clenbuterol is a very widely used drug and has quite a reputation. A good one among athletes and recreational users, and a very bad one among those people who know very little about illegal performance enhancing aids. Its not a steroid. In fact, the only medical use for which clenbuterol is generally prescribed (and now being less and less prescribed thanks to its illegitimate use) is for obstructions of the air-way. People with chronic breathing disorders like asthma use this as a bronchodilator to make breathing easier. But its only one of the many things that can be achieved with the use of clenbuterol.

1.What is Clenbuterol and how does it work?

Simply put, Clenbuterol hydrochloride (the full chemical name for Clenbuterol)
is a beta-2-adrenergic agonist, and was initially used to treat asthma in
humans. Other such drugs in this class are albuterol (I believe this is brand
named as Ventolin, the blue inhaler commonly seen), pirbuterol, terbutaline and
salmeterol.

Posted by: Archangel

Quote:

Originally Posted by Flex

Man i love Kate Beckinsale

Posted by: Flex

had a pretty good wo today.

RR calves, bi's, shoulders and abs.

standing machine calf raises: 100x12, 80x12
leg press machine: 4plx16(toes out), x14(toes in), x12(toes out)

bb curls: 65x15, 65x12
1 arm db preacher: 25x12, 25x8, 20x11
Rev bb curls: 40x12, 40x10, 40x10

Machine rev peck deck(rear delts): 60x15, 60x15, 60x12
Cable laterals: 30x16, 30x15, 30x12
Lying 1 arm laterals: 10x15, 10x12
Hammerstrenght machine shrugs: 8platesx15, 6x15
Seated db shrugs: 65x15, 65x15

crunches 25x2

gotta go watch 24, i'll update this more after Jack Bauer whoops that ass

Posted by: P-funk

doing some nice work here Flex.

Posted by: Archangel

Quote:

Originally Posted by Flex

had a pretty good wo today.

Lookin GOOD Brother!!!

Posted by: Du

Hey Flex - you goin to the strongman contest in New Haven in March?

Posted by: Flex

Quote:

Originally Posted by P-funk

doing some nice work here Flex.

thanks, bro.

Checked out your journal, lookin' good, kid.

Posted by: Flex

Quote:

Originally Posted by Archangel

Lookin GOOD Brother!!!

thanks, bro.

but AHHHH, my legs are SO fucking sore. Tommorow they will be the worst, then i hafta use 'em to play soccer tommorow night. These things stay sore right up until Sat, right before i work 'em again on Sun

Posted by: Flex

Quote:

Originally Posted by du510

Hey Flex - you goin to the strongman contest in New Haven in March?

i didn't know there was a strongman contest.

I def wanna check out the BB contest in NH in April. There's a dude from my gym that won that before, and i'm pretty sure he's entering it again.

Today i actually gave it serious thought that i'd like to compete this fall. I'm at 220-225 now, with my guess under 10% bf. I think i could get down to 200lb, but i hafta admit, i know little about dieting. I got this whole bulking thing down, but i gotta start learning. Any help?

I mean, i know the basics....cut the cals, up the cardio, eat very clean (high protein, low carb/fat).

anyone have any advice, suggestions, ANYTHING about competition dieting?

Posted by: Flex

Thurs 2/17

Shock: I lighten up the weight, use very good form and go for high reps.

Back

2x WG Pulldowns SS w/cable rows
2x Rows SS w/CG pulldowns
2x 1 arm machine rows w/Forced reps
2x Med grip pulldowns SS w/machine rows

3x seated Rev wrist curl
2x seated rev wrist curl

2x25 leg raises
1x15 crunches

overall, a good workout.

Posted by: Flex

i just finished eating Olive Garden, so it's time for bed. I"ll post today's wo tommorow.

Posted by: PreMier

Friday night, and your off to bed. And you call yourself a rockstar..

Posted by: Flex

Quote:

Originally Posted by PreMier

Friday night, and your off to bed. And you call yourself a rockstar..

i should actually be at Chappelle tonite at Mohegan Sun (casino), but i sold my ticket to my boy so i could see my cousin play his last home Bball game (it was senior night).

I guess i may hafta start calling myself a retired rockstar

, since i don't drink anymore.

It's such a double edge sword. I feel great from not drinking. I stay leaner. I avoid being hungover (my biggest pet peeve). And obviously drinking isn't good for you.

But at the same time, once in a while i feel like this is kinda like my last shot to be young. I don't go out that much anymore on weekends cuz i don't really enjoy being the only sober kid at the bar while my boys are getting hammered.

oh well. I love my bodybuilding.

Posted by: Du

Quote:

Originally Posted by Flex

i just finished eating Olive Garden, so it's time for bed. I"ll post today's wo tommorow.

Olive Garden on a Friday night during Lent??

Damn, I wish....

Posted by: PreMier

Yea, I dont drink either. I still like to chill though, its funny when women ask you why your carrying cranberry juice around LOL

Posted by: Flex

Quote:

Originally Posted by PreMier

Yea, I dont drink either. I still like to chill though, its funny when women ask you why your carrying cranberry juice around LOL

ya, it just sucks cuz i don't enjoy going out as much anymore being surrounded by drunk people when i'm not drunk.

plus i don't pull nearly as many chicks. I could literally pull any chick at the bar when i was a rockstar. NOTHING could stop me haha

Posted by: Archangel

I don't drink either, havn't since 94

Man............ Olive Garden sounds KILLER!!!

Posted by: JerseyDevil

My motto is "everything in moderation"

. IF you enjoy to drink, do so every once in awhile. Of course not if you are doing a comp or a cycle. But in between, go out and have some fun on occassion.

Posted by: Flex

Friday was SS Calves, Chest, triceps day. Again, i use great form and had a great wo. Calves almost burst through my skin, and my tri's were actually lookin' real good when all blown up.

Seated raises SSw/ bw standing calf raises: 90x16/BWx12, 90x13/BWx10
Leg presses SSw/BW incline machine raises: 8platesx16/BWx10, 8plx13/BWx8, 8plx12/BWx8

DB incline: 80x13, 80x10 SSw/50x6
Machine press SSw/CG incline hammer: 220x12/90x2, 200x10/90x7, 180x12/90x6
Pec deck: 50x15, 50x15, 50x13/FR 5

Skull crushers: 45x15, 45x12, 45x10/FR 5
Straightbar pressdowns: 120x12, 120x12/DS 6, 100x10/DS 6
Kickbacks: 15x15, 15x12, 15x12

crunches: 2x25

I got legs today, light, superset legs. I specifically stayed in last night b/c i have legs today. I woke up early this morning so i can eat twice and get in a nap before i do legs. I'm off to church right now to pray to God to help me not die.

This is Hardcore. This is Flex. Can you handle it? haha

Posted by: Archangel

Super Sets

I hear ya Brother!!! Fridays w/o looked great. Good luck with legs.

Posted by: Flex

HOLY SHIT! I don't think my legs have ever hurt so bad in my life. What a great wo! I can't believe these 2 fuckin' kids doin' legs near me. This kid has 415 on the squat rack. He's LITERALLY going down about 5 inches, and yelling after every rep. i could hear the fuckin' kid over the gym's stereo AND over my own headphones. kids like that are the reason i murder for fun.

anyways, today was Shock leg day. IMO the toughest day there is.

5min bike warmup

1legged legcurls: 50x12, 50x12, 50x10/5

Incline leg press SSw/leg press: 4plx12/8plx8, 4plx12/8plx6, 3plx15/8plx6
Hack squats: 120x15, 120x10/5, 120x8/5/5
Extensions: 70x12, 70x10, 70x8/3

10min bike cooldown

Thanks to my little tweak in my training, my legs are blowing up, esp the outer sweep. I think i have fucked up biomechanics, cuz it's the same thing that happens with my arms. i hafta twist my elbows and knees "inwards" so they get the full effect, and they're blowing up like never before. this is great.

Posted by: Flex

Quote:

Originally Posted by JerseyDevil

My motto is "everything in moderation"

. IF you enjoy to drink, do so every once in awhile. Of course not if you are doing a comp or a cycle. But in between, go out and have some fun on occassion.

I hear ya. I know that drinking every once in a while isn't gonna kill me, but it's just so i can say "i don't drink". plus the negatives outweigh the positives...
+'s
1. Have a MUCh better time hangin' at the bar with my boys
2. Much better at pulling chicks when drunk

-'s
1. I HATE being hungover more than anything
2. It's not good for BB (don't sleep well, don't eat, bad for body etc.)
3. My family has a problem, so i don't wanna end up like that.

who knows.

Posted by: Flex

Quote:

Originally Posted by Archangel

Super Sets

I hear ya Brother!!! Fridays w/o looked great. Good luck with legs.

thanks, bro. I survived leg day!

Posted by: Archangel

Quote:

Originally Posted by Flex

thanks, bro. I survived leg day!

Brother, you more than survived, you kicked the crap outta it!!!

Great W/O

I totally agree, Legs are a

Posted by: Flex

Had a good wo today. It was great, until i started my first shoulder ex. this dude was on the machine i needed, and asked me q's about isolating his rear delts. So of course i'm too nice of a guy and we end up talking about proper training n shit. And some fucker had the nerve to tap me on the shoulder WHILE i was in the middle of an exercize cuz before i had asked him how much he had left on a machine. Not once, not twice, but THREE fuckin times while i'm in the middle of calf raises. I ignored the fucker and he finally walked away. He's now buried in the front of the gym.
R.I.P. fucker

anyways, today was Shock Calves/Bi's/Shoulders day

incline calf raises SSw/BW raises: 200x15/10, 200x13/10
Leg press raises SSw/machine raises: 6plx15/6, 6plx14/6

BB Preacher SSw/standing bb: 50x12, 50x12/40x8, 50x10/40x8
Rev BB preacher SSw/rev BB preacher: 40x12, 40x10/30x8, 40x8/30x6
Incline db: 20x13, 20x12, 20x10

Rear delt machine: 70x15, 70x12/40x10, 70x12/40x10
1arm Cable laterals: 30x15, 30x12/4, 30x10/20x5
Db laterals SSw/bent laterals: 20x8/20x15, 20x8/20x15
Hammer shrugs SSw/db shrugs: 8plx15, 8plx12/60x15, 8plx12/60x10

The bi's are still growing. Light ass weight with perfect form is doing WONDERS. thank goodness for FLEX curls haha.

Posted by: soxmuscle

Yesterday at my gym, this kid was being a pain in the ass at the squat rack. I do my deads and squats which probably take in total twenty minutes to finish at the same rack, so I am pretty exclusive.

Well this kid I know kept asking me when I'd be done, how many sets I had, and shit like that and I'd give him a nice answer the first few times. After about the fifth time, I was sick and tired of it. I honestly wish I had just sat there staring him down making him not workout like the fag he is. It was so frustrating, I'm doing my deads in the mirror, sweat dripping down everywhere and this kid is stretching on the floor half a foot behind me.

So I finish up, I am pretty pissed off, but was still satisfied with the squats and deads so I wasn't all that mad. So I head over to the leg extension machine and there I see him with the three plates on each side going down no more than like you said five inches. I felt honestly like picking up a heavy dumbell and chucking it at his face. Oh is it frustrating, and its a daily occurrence, what the fuck is wrong with people...

Posted by: PreMier

Im going to try your curls. I have a problem hitting my arms.

Posted by: Flex

Quote:

Originally Posted by soxmuscle

Yesterday at my gym, this kid was being a pain in the ass at the squat rack. I do my deads and squats which probably take in total twenty minutes to finish at the same rack, so I am pretty exclusive.

Well this kid I know kept asking me when I'd be done, how many sets I had, and shit like that and I'd give him a nice answer the first few times. After about the fifth time, I was sick and tired of it. I honestly wish I had just sat there staring him down making him not workout like the fag he is. It was so frustrating, I'm doing my deads in the mirror, sweat dripping down everywhere and this kid is stretching on the floor half a foot behind me.

So I finish up, I am pretty pissed off, but was still satisfied with the squats and deads so I wasn't all that mad. So I head over to the leg extension machine and there I see him with the three plates on each side going down no more than like you said five inches. I felt honestly like picking up a heavy dumbell and chucking it at his face. Oh is it frustrating, and its a daily occurrence, what the fuck is wrong with people...

hahahaha, you sound like me!

For some reason i let it get to me. I'm not talking about when people interupt, which is grounds for me getting pissed off

, but i'm talking about when other people use too much weight and shitty form. I always ask myself why i let this bother me, that if i went around looking for it, that's all i'd see. I think half of me is angry that these fags think they're the shit "using" so much weight, and the other half just laughs cuz these guys don't have a fuckin' clue and will be the same size in 5 years.

oh well. i'm getting better though. whenever it starts to bother me, i tell myself "who cares what they're doing".

Posted by: Flex

Quote:

Originally Posted by PreMier

Im going to try your curls. I have a problem hitting my arms.

I SWEAR they'll work, bro!!!

I'm using light ass db's and bb's, and my arms are making improvements every single wo. Not strength wise, but growth wise. I can see and feel it in the pumps i'm getting. It makes my biceps hurt like never before.

Really lighten up the weight, and focus on form. again, to do these correctly, twist your elbows in as far as possible (so far that it almost feels unnatural) and try to take the widest grip you can.
and DEF try these with rev. bb curls as well. keep those elbows in and take a wide ass grip.

Oh ya, and FLEX curls also work for triceps as well. So when you buy "FLEX CURLS: The secret to big ass arms", you not only get the super biceps workout, but triceps are included absolutely free!

Same goes for tri's, bro. the inside head and the head nearest the elbow never grew for me. now i do this, they're groooooooooowiiiiiiiiing. try it out mainly on skullcrushers, straightbar pressdowns and kickbacks. keep those elbows in as far as possible, and take as wide a grip as you can. on kickbacks, keep that elbow tight into your sides, but rotate and keep your hands/weights as far from your body as possible (it's analagous to taking a real wide grip, only your bent over)

GUARENTEED TO MAKE THOSE ARMS GROW!

I'll post this in your journal in case you don't get to it...

Posted by: PreMier

Cool. My triceps are one of my better points, and they really over power my bi's. So I'm cool there.

Posted by: Archangel

Hey Brother, Nice W/O the other day. I think I'm gonna have to try your trick on arms. Does it put a torque on your elbows though?

Posted by: Flex

Quote:

Originally Posted by PreMier

Cool. My triceps are one of my better points, and they really over power my bi's. So I'm cool there.

well, sorrrrrrrrrrrrrrrrrrrrrrrrrrrrrrry. Not everyone has cannons

Posted by: Flex

Quote:

Originally Posted by Archangel

Hey Brother, Nice W/O the other day. I think I'm gonna have to try your trick on arms. Does it put a torque on your elbows though?

thanks, bro

DEF try FLEX curls (i still love that name haha)

By torque, i'm assuming you mean unnatural comfort/position of your elbows.

No, it doesn't. it just feels wierd, that's all. twist those 'bo's in as far as possible, take a wide grip, and twist that pinky finger up as much as you can (while keeping those bows in).

guarenteed to turn guns into A-BOMBS

Posted by: soxmuscle

I'm on the Flex bandwagon. I will give them a shot this thursday on my backday.

Posted by: Flex

Quote:

Originally Posted by soxmuscle

I'm on the Flex bandwagon. I will give them a shot this thursday on my backday.

atta boy, there's always room on the bandwagon. especially for sox/celts/pats fans

had the last 2 days off, i got back tommorow.

I can't decide if i wanna deadlift or not

either way, i'm goin' wit day LIGHT weight

Posted by: Archangel

Will Definatley have to try them!!!

Posted by: JerseyDevil

I'll give'em a shot also. My elbow is permanently screwed up, so I can't go heavy on BB curls. DB curls aren't too bad. Sounds like FLEX curls would be perfect for me.

Posted by: Flex

Arch and Jerz,

Def give 'em a shot. My arms have always been my worst bp. But when i do this, for bi's and tri's, i notice new growth every single time i train. Not new strength, but new growth. i've been giong light as hell, and just getting the form/concentration down perfectly, and it's working wonders.

enjoy!

Posted by: Archangel

Quote:

Originally Posted by Flex

Arch and Jerz,

Def give 'em a shot. My arms have always been my worst bp. But when i do this, for bi's and tri's, i notice new growth every single time i train. Not new strength, but new growth. i've been giong light as hell, and just getting the form/concentration down perfectly, and it's working wonders.

enjoy!

Slide on over, I'm jumpin on the Bandwagon!!!

Posted by: Flex

Quote:

Originally Posted by Archangel

Slide on over, I'm jumpin on the Bandwagon!!!

atta boy!

Make those arms GROW!

Posted by: Flex

Today had a pretty solid wo. My intensity was there, although i kinda lost focus in the beginning of my wo. I think it's due to my body not being pumped at all. I don't usually have this problem thinking about only my next set during my other wo's b/c my muscles are usually all jacked up from previous wo's.

anyways, today was heavy back day. i lightened up the weight a little, and god do i swear by LIGHT weight. I often go to heavy, and don't get perfect muscle contractions like i do with Light weight.

Bent over BB rows: 95x15, 95x15, 95x15
WG Pulldowns: 150x15, 150x15, 150x12
1arm hammer rows: 70x15,70x15,70x15
Deadlifts: 405x10, 405x5

BB lying wrist curls: 70x12, 70x10, 50x15
BB lying rev wr. curls: 30x12, 30x10, 20x10

leg raises: 2x25
crunches: 1x15

It's great to know that after 8 years of training, I'm learning shit for EVERY single bp that makes the ENTIRE difference.
-On my bent rows, i bent WAY over on these, so much so that my body was a 90degree angle. works SO much better like that w/ lighter weights as opposed to more upright w/heavy weight
-On the pulldowns w/a real wide grip, at the top of the movement where i'm stretched out, i've learned to not let my arms stretch too far, cuz that's what hurts my rotator cuff when i pull down, not to mention when i come down with my shoulders intact my lats feel it SO much more.
-On the 1arm rows, i keep the rest of my body completely locked, so only my back is pulling the weight.
-And for the first time in like 9mo, i deadlifted at the end of my back wo. I was very happy with the weight i did, esp. cuz i am able to hit the thickness/width parts of my back hard, which i previously wasn't able to do as much cuz my lower back would always be fried from dead'n first.
-my freakin forearms were swollen after my wrist curls, what a nice feeling.

tomorow i gotta focus on my next set, and my next set ONLY. but i'm still flyin' from today's wo, so all is good

Posted by: Archangel

Hey Brother, W/O looks good

Thanks for the step by step too. Wil have to use those!!! Especially the Bent over Rows. I get caught up in the Heavier is Better and sometimes form suffers, ya Know? Pulldowns too, I sometimes in trying to stretch as good as possible also go beyond what I should, and oh man do I feel it in the ol' shoulders

405x10 Deads, Last in your workout even!!!

Bet you couldv'e got 13 if you did 'em first!!!

Killer W/O

Posted by: Flex

Quote:

Originally Posted by Archangel

Hey Brother, W/O looks good

405x10 Deads, Last in your workout even!!!

Bet you couldv'e got 13 if you did 'em first!!!

Killer W/O

thanks, brother

ya, bro, i ABSOLUTELY suggest to lighten the weight and feel the muscle contract the entire time. That's the secret that 99% of people in the gym don't understand. they always think more is better. But we know the secret...more CONCENTRATION is better.

def. try that w/bent rows. lean way over to like a 90degree angle, and just keep tightening and "relaxing" those shoulder blades.

and one more thing, I hafta thank you!

before every set i do, i tell myself 2 things.....
1. How big i get will be determined by this set
and
2. I can do everything through him who gives me strength

Posted by: Archangel

Quote:

Originally Posted by Flex

and one more thing, I hafta thank you!

before every set i do, i tell myself 2 things.....
1. How big i get will be determined by this set
and
2. I can do everything through him who gives me strength

My Pleasure Brother!!!

Posted by: Archangel

Forgot to tell ya, Tried "Flex" curls today................. LOVED 'em!!! They will be a permanent fixture in my arsenal now!!! Thanks for the tip

Posted by: JerseyDevil

I tried them tonight w/DB's. Elbows tucked in tight, DB's held as far apart as possible. Didn't alternate, just slowly brought them both up together. Concentrated on bringing my pinky up as high as possible at the top, which is a great tip btw Flex. I only used 20's and 25's but with the form and short RI's, they did the job! Did reverse curls immediately after, elbows in, hands spaced wide using just the bar

. Does it sound like I did 'em right?

Posted by: Flex

Arch and Jerz,
Glad you guys liked 'em! I knew you would.
Too bad it only took me 8 years to figure out how to properly build my arms haha.

Ya, Jerz, that sounds correct. One more thing i'd also do on normal curls is to keep your wrists bent down throughout the movement. i don't know how to explain this other than while your holding the weight, try to touch the back of your hand to your wrists, if that makes sense.

And it sounds right on the rev. curls, too. Those are GREAT with Flex curls. My biceps blow up like no other after these.

Glad i could be of service, boys

Posted by: Flex

Here's yesterday's wo: Heavy Calves, chest, tri's day.

I think for the rest of my life, i will no longer use weight that is too heavy. I will leave my ego home where it belongs, and i'll explain why afterwards.

Calves:
Seated Raises: 100x16, 100x 12
Incl. Legpress (toes in, out, in): 8plx15, 10plx10, 8plx12

Incline BB: 225x8, 185x12
Flat Db: 80x10, 80x8, 60x10
Pecdec: 50x15, 50x15, 50x15
Cable X's: 40x15, 40x15

CG bench: 135x15, 135x12, 135x12
Skullcrushers: 45x15, 45x12, 45x12
1arm rev cable pulldowns: 40x8, 30x10, 30x12

situps: 20, 15

Thoughts:
I had an okay calf and chest wo, and a very good triceps wo.
Yesterday finally fully convinced me that weight does not matter. Like i said above, i am going to try and NEVER let me my ego get the best of me.

When doing chest, my right shoulder blade wont stay back, so my right shoulder pushed too much instead of squeezing my chest. Lighten the weight, VOILA.

On triceps, i utilize FLEX curls, too. i turn my elbow in as much as possible and take as wide a grip as possible while keeping my wrists bent down. By doing so, when i do skullcrushers and pressdowns, i feel it and see it 100% more.

Even on calves, i tried going heavy for less reps, and i don't like it nearly as much.

I think the lowest i'll ever go for reps is 8-10, unless i'm doing a heavy compound movement like deads, squats or bench. THATS IT. other than that, i'm stickin' with lighter weight where i can feel the muscle(s) workin'.

On a different note, last night was the first time i drank since new years

I guess i had a good time, but i didn't miss drinking one bit. I had to miss a meal, i didn't sleep well, adn of course alcohol isnt good for your system.
On a good note, I'm not too hungover today, more tired than anything.
One thing for sure is that it's gonna be at least another 2mo. before i drink again.

I'm just gonna eat my face off today, and get ready for legs tommorow

Posted by: ihateschoolmt

Quote:

Originally Posted by Flex

Yesterday finally fully convinced me that weight does not matter. Like i said above, i am going to try and NEVER let me my ego get the best of me.

The most under stated thing in all of weightlifting. I think we should add this to the "ten things you must do to gain mass" sticky.

Posted by: Yunier

Yeah, I saw seem some dude(s) doing flat db press with 120lb on each arm. Funny thing the dude's range of motion was about two inches down and two inches up. He just did not have full control of the weight.

Posted by: Flex

Quote:

Originally Posted by ihateschoolmt

The most under stated thing in all of weightlifting. I think we should add this to the "ten things you must do to gain mass" sticky.

absolutely!

I mean, 90% of the time i'm good at not letting my ego put on too much weight.
But goddamit, yesterday was the last straw.

FUCK heavy weight, it's SO overrated.

Posted by: Flex

Quote:

Originally Posted by Yunier

Yeah, I saw seem some dude(s) doing flat db press with 120lb on each arm. Funny thing the dude's range of motion was about two inches down and two inches up. He just did not have full control of the weight.

EXACTLY!

I mean, don't get me wrong, i had perfect control of the weight when i was doing flat db presses.

BUT, i notice that my right shoulder blade wouldnt stay back, thus i was pushing with my right shoulder instead of squeezing my pec (as i mentioned above).
I think this is from years of going too heavy, and since my right side is typically stronger, i was probly pushing with my rightside more, thus the right side of the bar went higher, thus using too much shoulder. (don't know if that made any sense, but it did to me haha).

anyways, my point is, i'll never do that shit again.

Posted by: ihateschoolmt

Flex it's been exactly one year sence you posted pics, you ever going to do that again?

Posted by: Flex

Quote:

Originally Posted by ihateschoolmt

Flex it's been exactly one year sence you posted pics, you ever going to do that again?

I wish i could, bro. I'm in the best shape of my life.

Unfortunately, i don't have a digi camera. But i'm gonna try to talk to my buddy who does have one. I'd like to get some new feedback.

Posted by: ihateschoolmt

Quote:

Originally Posted by Flex

I wish i could, bro. I'm in the best shape of my life.

Unfortunately, i don't have a digi camera. But i'm gonna try to talk to my buddy who does have one. I'd like to get some new feedback.

What's your measurements/ weight / BF now?

Posted by: Archangel

Brother Flex, Good W/O!!! I hear you so much on the EGO thing. WE al get caught up in it, and it's a viscious circle if not taken care of. We lift with our ego, not our minds, and thats when injuries rear their ugly head!!! I too ,am trying to lightn up, so as like you say VIOLA, "FEEL" the muscle!!!

Posted by: CowPimp

Hey Flex, are you currently, or have you ever juiced? Feel free not to answer my questions regardless of your status; I respect your right to privacy. I just think you have put on an impressive amount of muscle mass, and I am curious.

Posted by: Flex

Quote:

Originally Posted by ihateschoolmt

What's your measurements/ weight / BF now?

I'm 6'0, 220-225, prob about 8 or 9% bf.

It's amazing what not drinking can do to your physique. I'm getting bigger and leaner. I eat whatever i want and stay lean. This is great.

Posted by: Flex

Quote:

Originally Posted by Archangel

Brother Flex, Good W/O!!! I hear you so much on the EGO thing. WE al get caught up in it, and it's a viscious circle if not taken care of. We lift with our ego, not our minds, and thats when injuries rear their ugly head!!! I too ,am trying to lightn up, so as like you say VIOLA, "FEEL" the muscle!!!

EXACLTLY!

Quote:

Originally Posted by CowPimp

Hey Flex, are you currently, or have you ever juiced? Feel free not to answer my questions regardless of your status; I respect your right to privacy. I just think you have put on an impressive amount of muscle mass, and I am curious.

yes i have, but not currently.
thanks for the compliment

Posted by: Flex

Yesterday i had a pretty good leg wo. I think alot of my future success will be due to me buying an iPod. I listened to the same fuckin 20 songs for TWO years straight, wanting to rip my hair out. But now that i got fresh tunes, i'ma be an animal.

Heavy leg day:

5min bike

Legpress: 16platesx10, 16plx8, 12plx10x4x3x2x2
Machine Hacks: 140x12, 140x12(got 8, then a few breaths with legs locked out, then 4), 140x16(8, 4, 2, 2)
Extensions: 70x12, 70x12, 70x12x2

Leg curls: 50x15, 50x12, 50x10

I found a little trick that i'ma use on legs for the rest of my life:
On all my hacks and leg presses i twist my knees inward, and this works my entire quad greatly, and is working miracles on my outer quad sweep.

I got calves, shoulders and bi's today. Gonna light up da geeyim.

Posted by: Archangel

Good lookin Leg W/O Brother. Do you twist your knee only, or do you point your feet inward a little bit? Sounds interesting and the way them "Flex" curls felt, I just might wanna give the leg trick a try too ya know!!!

Posted by: PreMier

Heavy leg day.. where's the squats?

Posted by: Cold Iron

Flex- How much did you use to drink before you quit on Newyrs?
I know, kind of a weird question but I'm in a similar situation and am becoming quite less interested in drinking too

Posted by: Flex

Quote:

Originally Posted by Archangel

Good lookin Leg W/O Brother. Do you twist your knee only, or do you point your feet inward a little bit? Sounds interesting and the way them "Flex" curls felt, I just might wanna give the leg trick a try too ya know!!!

thanks, brotha.

I twist my knee inwards, which automatically makes my feet twist inward. i hafta take a tad wider "grip"/stance, otherwise my feet would overlap.

DEFINITELY try it, bro. My legs have always been good, but this is just KILLER. My quads are growing like mad, ESPECIALLY the outer sweep and insertions into the knee, as is also the seperation b/w my quads and hammies

and when u do hacks/legpresses etc. with this method, keep your lower back/hips arched and completely locked into place, and squeeze those legs up. Come SHORT of lockout, and keep the tension right on those suckers. Use a lighter weight for more reps so you get all these little things down pat, and those legs will be HUGE in to time

Posted by: Flex

Quote:

Originally Posted by PreMier

Heavy leg day.. where's the squats?

I've been squattin' and deadliftin' first on leg and back day for too many months now, so i wanted to try somethin' different.

So now i'ma do deads at the end of my wo's (allows me to hit the thickness/width MUCh harder w/o a fried lower back), and squats i'll do something like every other wo.

Mostly b/c i started to feel like i was squattin' just to boost my own ego. Sure, it's nice to be able to squat a decent weight a ton of times, but i don't think it makes my legs grow as much as some other things do.

Posted by: Flex

Quote:

Originally Posted by Cold Iron

Flex- How much did you use to drink before you quit on Newyrs?
I know, kind of a weird question but I'm in a similar situation and am becoming quite less interested in drinking too

it's not a weird question at all, bro.

well, i'm 23 now. i started boozin' at 16. i partied fri and/or sat nights for my last 2 years in high school, and then went to UConn, where there is NOTHING to do on weekends EXCEPT party. so from 18-21 i literally drank at LEAST 2 out of the 3 days of Thurs, Fri and Sat. and i'm not talking i "drank", i'm talking i got HAMMERED. like 20 drinks blackout/throwup/hungoverfor2days HAMMERED.

once i hit 21, drinking was not as big a deal anymore, and i was pretty serious w/ my gf, so i was always lookin' for other things to do to "escape" from drinking. I still drank, and still got hammered, but far less often.

anyways, over the last 9 months, i've been drinking at most once or twice a month, til i quit on new years. then this past friday was the first time since then, and will be the LAST for a LONG ass time. i don't enjoy being drunk anymore, other than i get the MAJOR beer balls, and can pull almost any chick at teh bar. (damn i wish i could spit as much game sober as when i'm hammered haha)

I just feel kinda bad though, cuz there's not much to do with my buddies other than go out to the bar, and i don't really like being there sober, so i bail out often nowadays. plus like i said, i won't pull nearly as many chicks.

So that twas the life of a retired rockstar

...........

I hate to keep babbling, but i just wanted to the aftereffects of not drinking....
I've always been able to stay naturally lean, regardless of eating MORE than anyone i've ever met, as well as drinking. This was due to both my ridiculous metabolism as well as my great work ethic in the gym. Now that i'm not drinking, i feel GREAT all the time, never hungover/tired/lethargic like i'd get from drinking. I am even leaner now, to the point where i'm even very impressed, cuz like i said, i eat EVERYthing.

I'm just glad through all my partying and life so far, bodybuilding is the thing that stood the test of time

Posted by: Flex

Today was heavy calves, shoulders, bi's and abs.
And once again, i'm convinced that heavy weight is OOOO-VEEER-RAAAA-TEEEEED

standing incline machine calf raises: 220x15, 220x12
leg press machine: 4plx16(toes in), x14(toes in), x12(toes out)

1arm Cable laterals: 40x14, 35x12, 35x12
Machine rev peck deck(rear delts): 70x12, 70x12, 70x12
Machine Military press: 200x12, 200x10
Hammerstrenght machine shrugs: 8platesx15, 8plx12, 6plx15
Seated db shrugs: 55x15, 55x15

bb curls: 65x15, 65x10, 65x8
1 arm db preacher: 25x12, 25x8, 20x10
Rev bb curls: 40x12, 40x10, 40x10

crunches 25x2
leg raises 1x25

again, i am CONVINCED that heavy weight is overrated. M2M/concentration and intensity are the KEY to getting bigger.

Posted by: Cold Iron

Quote:

Originally Posted by Flex

I feel ya completely on every level. Pretty much identical situations, except that i'm 22 and my rockstar days had drugs and cigarettes too.

There was about a 4yr period, where Im positive, I didnt miss one weekend of drinking. It was seriously a minimum of drinking ATLEAST 2days/week. I started earlier(14) though b/c my mom used to let me have parties every weekend and she would always buy me smokes and liks, no questions.

Priorities change I guess. I know myself, I was sick of the bar scene by the time I was legal age b/c I had a fake ID for such a long time, so that helped. But I'm still trying to complete the transition.

It sucks though, hard to adjust.
I wish I had more friends who were hardcore into liftin'

cheers (protein shakes, of course)

Posted by: soxmuscle

Flex For President. I tried them today, my man, FLEX curls are the exact change I needed.

Posted by: Archangel

Quote:

Originally Posted by soxmuscle

Flex For President. I tried them today, my man, FLEX curls are the exact change I needed.

Hey Flex, another success story!!! Brother you caught on to somethin with those "Flex" curls!!! I will try your "Flex" squats next week. Feelin better but still not ready to put IRON up and over my vital parts, mainly me

Thanks again

Posted by: PreMier

wtf is a Flex squat

Posted by: soxmuscle

P, if you thought there were only FLEX curls, your sorely mistaken. They also come in squat, bench, deadlift, and skullcrusher form.

Posted by: ihateschoolmt

Quote:

Originally Posted by Flex

I twist my knee inwards, which automatically makes my feet twist inward. i hafta take a tad wider "grip"/stance, otherwise my feet would overlap.

That is a flex squat.

Posted by: PreMier

Ok, now I read back.. AA :smack: Never refer to leg press as squats.

Posted by: Cold Iron

Flex you gotta patent this shit quick time

Posted by: Flex

Quote:

Originally Posted by soxmuscle

Flex For President. I tried them today, my man, FLEX curls are the exact change I needed.

I knew you'd like 'em

Keep the weight light, focus on form and intensity, and those bi's will be growin' in no time

Posted by: Flex

Quote:

Originally Posted by Archangel

Thanks again

You got it, brotha

Posted by: Flex

Quote:

Originally Posted by Cold Iron

Flex you gotta patent this shit quick time

C: Copyright FLEX 2004. Any illegal reproduction or distribution without the proper consent of FLEX is prohibited

...with penalty of Death

Posted by: Archangel

Quote:

Originally Posted by PreMier

Ok, now I read back.. AA :smack: Never refer to leg press as squats.

Hey, what did I do???

Read a little further back, he mentions SQUATS and turning his knees in, THEN he mentions also on the leg press. I did not refer to leg presses as squats

Posted by: PreMier

In that case, I would NEVER twist my knees in any way while squatting, thats just fucking retarded, sorry. I hope you dont tear your miniscus.

Posted by: Flex

Quote:

Originally Posted by Archangel

Hey, what did I do???

Read a little further back, he mentions SQUATS and turning his knees in, THEN he mentions also on the leg press. I did not refer to leg presses as squats

I don't think i've ever done 'em with squats

maybe you got confused with FLEX hacksquats, cuz those DEF are GREAT!

I gotta go do "security" for a girls state tourney game (basically get paid $35 to stand there, hang with the kids and watch the game), but i'll be back later, boys.

till then

............

Posted by: Archangel

Quote:

Originally Posted by PreMier

In that case, I would NEVER twist my knees in any way while squatting, thats just fucking retarded, sorry. I hope you dont tear your miniscus.

I don't believe its a major twist, just enough to get it at a different angle, but I could be wrong

Posted by: Archangel

I misunderstood

Sorry Flex, didn't mean to mis-quote you!!!

Posted by: Flex

Quote:

Originally Posted by Archangel

I misunderstood

Sorry Flex, didn't mean to mis-quote you!!!

haha don't sweat it, bro

I think i'ma write up a little post in the training section about all the little hints that have made such a big impact on my phyisque....

Posted by: Flex

Today was RR back/forearm/ab day.

I really lightened the weight focusing on form and trying to really concentrate. Had a good wo, but could've been better, except for forearms, which i demolished.

WG Pulldowns: 160x15, 160x15, 160x12
Bent over BB rows: 95x15, 95x12, 95x12
CG pulldowns: 150x15, 150x12,150x10
Deadlifts: 405x8, 405x7

BB lying rev wr. curls: 30x12, 20x12, 20x10
BB lying wrist curls: 50x15, 50x20, 50x10

leg raises: 1x25
crunches: 1x25

My forearms got killed from my wo, then i really blasted 'em with wrist curls. My back had a good wo, esp. the pulldowns as i really tried to focus on my lat concentration.

Deads suffered a tad cuz i think i was still beat from last night's soccer game (we fuckin lost for the first time all year, man was i PISSED).

Anyways, gotta get a good night sleep tonite, and come back strong for calves, chest and tri's tommorw.

Good night ladies and gents.......

Posted by: Du

How you like dem apples?

(Thank Red, not me.)

Posted by: Flex

Friday was RR calves, chest, tri's.
Had a great wo. Got insano pumps, esp. in the chest. Lightening the weight and really focusing on contraction is working wonders.

Standing incline calf raises(out, in): 200x15, 200x13
Incline legpress raises(in, out, in): 8 45'sx16,x15,x13

Incline db: 80x12, 80x8, 65x12
Flat db's: 80x12, 70x12, 60x12
Pecdeck: 50x16, 50x15, 50x12

Skullcrushers: 45x12, 45x10, 45x10
1arm rev. cable pulldowns: 30x15, 35x15, 35x12
1arm kickbacks: 20x12, 20x10

incline situps: 1x25, 1x15

Posted by: Flex

today was RR leg day.

I had an absolutely great wo, till my NEW fuckin ipod stopped working which REALLY pissed me off. good thing it was towards the end of the wo though.
5min bike

Squats: 315x20, 315x12
Machine Hacks: 140x15 (KILLED myself on this

), 140x12(got 8, then a few breaths with legs locked out, then 4), 140x16(got 8, 4, 2, 2)
Incline legpress: 6plx15, 6plx13, 6plx15(12, 3) (this is when my ipod died

)

Leg curls: 50x15, 50x12

so i WAS having a great wo till the fuckin thing died, wait till i get back to Circuit City today

For anyone who follows this journal, i URGE you to try doing my little FLEX press on your legs. god damn do they work

Posted by: Archangel

Hey Brother, just got back from the Classic, Your W/O's look awesome

I got to meet Ronnie Coleman, Good GOD man, to say he's huge is such an understatement!!! No wonder he's won so many Olympias in a row

Posted by: Flex

Quote:

Originally Posted by Archangel

Hey Brother, just got back from the Classic, Your W/O's look awesome

I got to meet Ronnie Coleman, Good GOD man, to say he's huge is such an understatement!!! No wonder he's won so many Olympias in a row

You went??? I'm SO jealous! haha

AND you got to meet Big Ron??? Damn, man!

How was it? tell me all about it!

Posted by: Du

Nice new icon.

Posted by: Archangel

Quote:

Originally Posted by Flex

You went??? I'm SO jealous! haha

AND you got to meet Big Ron??? Damn, man!

How was it? tell me all about it!

It was my first time, and it was incredible. Will definatly be going back next year!!! Oh Man, BIG RON is right

His friggen arms where bigger than my thigh

Also met Jay Cutler, Dorian Yates, Lou Ferrigno, Rich Gaspari, Bob Chicirillo (sp), and Denise Masino (She is SO HOT in person

)

Posted by: Flex

had a great wo today.

RR calves, bi's, shoulders and abs.

standing machine calf raises: 100x12, 80x12, 80x10
leg press machine: 4plx15(toes in), x14(toes out), x12(toes in)

Machine rev peck deck(rear delts): 70x15, 70x13, 70x12
Cable laterals: 35x15, 35x12, 30x12
Lying 1 arm laterals: 15x13, 10x12
Seated db shrugs: 80x15, 80x15,m 80x12

bb curls: 65x15, 65x12, 65x12
Seated incline db curls: 20x13, 20x13
Rev bb curls: 50x12, 40x12, 40x10

crunches 25x2

OMG these freaking FLEX curls are even impressing me. Even single time i train bi's they blow up like no other. Damn it feels nice to FINALLY have biceps.

On another note, as i was pulling out of the gym today this asshole guns it and rides my ass cuz he mustve thought i pulled out right in front of him. I had plenty of room, and i saw the fuckin guy speed up to get right on my ass. So we get to the stop sign, and i roll my window down and we started swearing at eachother. Damn did that get me fired up. I hate that fuckin shit. I wanted to kill the guy, and i wouldnt have even charged myself.

Posted by: Flex

Quote:

Originally Posted by Archangel

It was my first time, and it was incredible. Will definatly be going back next year!!! Oh Man, BIG RON is right

His friggen arms where bigger than my thigh

Also met Jay Cutler, Dorian Yates, Lou Ferrigno, Rich Gaspari, Bob Chicirillo (sp), and Denise Masino (She is SO HOT in person

)

I'm SO jealous

Man, that must've been great, bro. To see these guys in person, wow. Are you from around there? if not, how much did it run ya?

I think i'ma try to get to this year's Mr. O. It's years in the making

...

Posted by: Archangel

Hey Brother Flex, It was GREAT!!!

No, not from around there, I live in Illinois. All I got unfortunatly was the Finals ticket. It ran me $75, and only $10 to get in for the expo. Next year will definatley get the VIP package, it's $350, but you get into everything, and a seminar with the man himself Arnold!!!

Killer W/O too. Love those Flex curls, doing them Friday!!!
Oh man, the Mr. O would be awesome too!!!

Posted by: SPIKE1257

Quote:

Originally Posted by Flex

On another note, as i was pulling out of the gym today this asshole guns it and rides my ass cuz he mustve thought i pulled out right in front of him. I had plenty of room, and i saw the fuckin guy speed up to get right on my ass. So we get to the stop sign, and i roll my window down and we started swearing at eachother. Damn did that get me fired up. I hate that fuckin shit. I wanted to kill the guy, and i wouldnt have even charged myself.

Holy shit, Road Rage..

Posted by: Flex

Quote:

Originally Posted by SPIKE1257

Holy shit, Road Rage..

i didn't have roadrage, he did

he's the one who gunned it and almost hit me once i pulled out not even remotely cutting him off.

Posted by: PreMier

You should have told him to step out lol

Sucks about the ipod. What did the store say when you took it back?

Posted by: Flex

Quote:

Originally Posted by PreMier

You should have told him to step out lol

Sucks about the ipod. What did the store say when you took it back?

that's the thing, bro. In reality, i honestly do dislike fighting. (although i will kill a motherfucker w/o hesitation

)

and about the iPod, man, did i feel like a dumbass. The volume on the iPod got turned all the way down, so there was no sound, that's why it "didn't work". See, there's a switch-thingee on my headphone chord that i change the volume of the music with, so i never touch the ipod's actual volume control. Therefore it never occured to me that the volume was all the way down.

Good thing i figured that out before i brought it back to Circuit City haha. Doesnt matter though, that's like hte best store ever. They are SO helpful with anything. You can return something within 30 days no questions asked. Not to mention they have the best warranty plans ever. For like $35 my iPod is under warranty for 2 years. If i bring it back and they can't fix it within that time, they give me a brand new one

Posted by: JerseyDevil

Quote:

Originally Posted by Flex

As usual, nice workout Flex.

Remember Jonwell? If it was him telling the story, he would have said he jumped out of the car, ripped off his shirt and started flexing his pecs... and of course the other guy would then run away in fear for his life.

Posted by: Flex

Quote:

Originally Posted by JerseyDevil

Thanks, Jerz.

Actually, i got outta my car, ripped off my shirt and did a most double biceps into a most muscular pose. He peeled away after that.

Man was i fired up. For some reason it was bothering me like all night last night.

I was thinking about talking to the guy next time i go to the gym, but then i said to myself "fuck it", i know i wasn't wrong, so there's no point.

Posted by: JerseyDevil

Best advice is to just leave it alone. He obviously was the asshole, and he probably knows it.

Posted by: X Ring

Flex dont think of it as road rage, that was my girlfriend says I have. I insist it is Road Fun

Posted by: brogers

This is a late response, but I've only drank once since new years, I was able to put on 7lbs of pretty solid mass (1/2lbs of fat). As opposed to my senior year of high school, where I put on like 3 lbs the whole year and had like 15 beers/weekend, it's a pretty strong detriment.

Posted by: Archangel

Hey Brother, hows it goin?

Posted by: Flex

Jerz- ya, bro. that's what i'm gonna do. If he says anything to me in the future, i'll just kill that motherfucker.

Xring-"Road fun" hahaha

Brogers-ya, man. i'm DONE with drinking. It's not even fun anymore. Being a rockstar was enough for me.

Arch-my man, i'm doing good, bro. Took Tues, today and prob tom off from the gym (had a game tonite, and my legs are STILL killing me from Sun). But i'll be back to the LIGHT wieght on Fri

Posted by: Archangel

Quote:

Originally Posted by Flex

Arch-my man, i'm doing good, bro. Took Tues, today and prob tom off from the gym (had a game tonite, and my legs are STILL killing me from Sun). But i'll be back to the LIGHT wieght on Fri

Ahhhhhhhhh, yes, the LIGHT weight

Posted by: Flex

Quote:

Originally Posted by Archangel

Ahhhhhhhhh, yes, the LIGHT weight

YEAAAAAAAAAAAAAAH BUDDYYYYYYYYYYYYY....Nuttin but a Peanut!

got the LIGHT weight today

Posted by: Flex

Yesterday was Shock back day.

I lighten up the weight (LIGHT weight), use very good form and go for high reps. Overall it was a good wo.

Back

Bent Rows w/FR: 95x15, 95x12(rp5), 95x11(rp4)
WG Pulldowns SSw/CG pulldowns: 150x15, 150x12SSw/100x12, 150x12SSw/100x12
1 arm machine rows w/FR: 45x16, 70x13(fr13),70x13(fr13)
Hyperextensions: x20, x15

Rev wrist curl SSw/wrist curls: 30x15SSw/50x12, 20x12SSw/40x12, 20x12SSw/40x10
1arm wrist curls SSw/hammer wc's: 15x15SSwx10, 15x15SSwx10

Crunches: 2x25

During bent rows and hypers my freakin lower back feels like lava. And man, my forearms felt like Popeye after i did those SS wrist curls.

Bout to go hit up da geeeyim soon. Update later.....

Posted by: Archangel

Brother Flex, very nice lookin W/O!!! SS totally fry me too

Posted by: Flex

Quote:

Originally Posted by Archangel

Brother Flex, very nice lookin W/O!!! SS totally fry me too

thanks, brother.

Posted by: Flex

This was Saturday. Had a good wo. GREAT triceps pump.

Seated raises SSw/ bw standing calf raises: 90x16/BWx15, 90x13/BWx15
Leg presses SSw/BW incline machine raises: 8platesx16/BWx8, 8plx13/BWx8, 8plx12/BWx8

DB incline: 80x13, 80x10, 80x10SSw/50x6
DB flat SSw/Inc. Fly: 80x12, 70x10SSw/30x15, 60x10SSw/30x15
Pec deck: 50x15, 50x15, 50x13DS30x12

Skull crushers SSw/CG bench: 45x15, 45x12SSw/95x10, 45x10SSw/95x8
Straightbar pressdowns: 120x12, 120x12/DS 6, 100x10/DS 6
Kickbacks: 15x15, 15x12, 15x12

crunches: 2x25

Posted by: fUnc17

nice workout bro. I tried the FLEX curls and they hit my bi's really hard on the sides, they are fuckin great. Definately doing them next week.

Posted by: X Ring

im sure i missed it earlier in your journal but why are you doing leg press and calves before your chest and back workouts? You are still doing a regular full leg wo, right?

Posted by: Archangel

Quote:

Originally Posted by Flex

This was Saturday. Had a good wo. GREAT triceps pump.

Seated raises SSw/ bw standing calf raises: 90x16/BWx15, 90x13/BWx15
Leg presses SSw/BW incline machine raises: 8platesx16/BWx8, 8plx13/BWx8, 8plx12/BWx8

DB incline: 80x13, 80x10, 80x10SSw/50x6
DB flat SSw/Inc. Fly: 80x12, 70x10SSw/30x15, 60x10SSw/30x15
Pec deck: 50x15, 50x15, 50x13DS30x12

Skull crushers SSw/CG bench: 45x15, 45x12SSw/95x10, 45x10SSw/95x8
Straightbar pressdowns: 120x12, 120x12/DS 6, 100x10/DS 6
Kickbacks: 15x15, 15x12, 15x12

crunches: 2x25

Ahhhh, Supersets, I LOVE the feel of a good pump in the morning

Good Lookin w/o there Brother Flex. You seem to have started a revolution here. Everyone I know just about is doin the "Flex" curls.

Posted by: Flex

Quote:

Originally Posted by fUnc17

nice workout bro. I tried the FLEX curls and they hit my bi's really hard on the sides, they are fuckin great. Definately doing them next week.

glad they worked for ya, bro

try it on triceps, too. my tri's are feeling and seeing amazing new growth as well by keeping those elbows in exageratingly tight (if that's a word).

focus on squeezing those tri's up, fully contracting at the top of the movement, and slowly lowering the weight.

Posted by: M.J.H.

Quote:

Bent Rows w/FR:

What kind of bentover rows are these?

Posted by: Flex

Quote:

Originally Posted by X Ring

im sure i missed it earlier in your journal but why are you doing leg press and calves before your chest and back workouts? You are still doing a regular full leg wo, right?

no no, i do leg press toe raises for calves before my chest wo's.

and yes, i do full leg wo's. There pretty intense

Posted by: Flex

Quote:

Originally Posted by MonStar

What kind of bentover rows are these?

bent rows with forced reps. I do so b/c my lower back burns so bad i hafta stop for a second.

I bend ALL the way over when i do these, i mean to the point where i'm perpendicular with the ground. I hafta lighten the weight to make sure i'm squeezin with my back, but i've never had more success...

Posted by: Flex

I forgot to update my last chest and leg wo's, but oh well.

I did Shock for both, incorporating lots of SS's and forced reps. It's absolutely BRUTAL on legs.

Got back tommorow, heavy day. or should i say LIGHT weight.

Posted by: Archangel

Of course, the "Light" weight. How goes it Brother Flex!!!

Posted by: Du

Flex-

You goin to the show tomorrow boss?

Posted by: Flex

had a decent wo today. heavy back day.

WG pulldowns: 150x16, 170x13, 170x10
bent over rows: 95x13, 95x10
CG pulldowns: 160x12, 170x10
1arm hammer rows: 70x15, 70x12
Deadlifts: 405x9, 405x6 (sucked on deads today. my lower back/sides were kinda soar coming into the wo from soccer, i think that had something to do with it).

wrist curls
rev w.curls

2xhanging leg raises
crunches

Posted by: Archangel

Hey Flex, we al have bad days, but................ I would take one of your "Bad" days in a heartbeat!!! Pretty good-lookin w/o IMO

Posted by: Flex

Hey Arch- thanks for the inspiration, buddy. too bad i didn't read it BEFORE i went to the gym today haha.

Duey-I didn't go, bro. Did you go? how was it? tell me all about it, bro.

had the worst wo i've had in a LONG time. my head just wasnt in it. It all started when the headphone going into my left ear lost sound as i started my wo. So i'd hear but couldn't understand the metal on mp3 player, meanwhile there's Madonna blairing on the gym stereo.

For some reason, i just couldnt concentrate. my mind was wandering all over hte place. Then i try flatbenching for the 1st time in a few months, and fail on 325x2. I couldnt even get it once. this just pissed me off. So for the rest of my wo, i was kinda all over the place.
i'm not even gonna post this piece of shit i call a wo today, i'm too pissed.
Day off tommorow, then i got another chance on Mon.

On a positive note, my buddy who lives right outside of Boston called me up, (of course too late so i missed it), and said Ronnie Coleman was appearing at Northeastern for a guest appearance. I had just gotten home from the gym when i got the message, and it's about 1.5hr drive, so by the time i wouldve gotten there who knows if i would've seen him.

But my buddy bought a pic of Ronnie and had him make it out to me, sayin' something like "To Alan, Keep pumpin' that LIGHT weight". man was i psyched to hear that. Too bad i missed him, but at least my buddy had a chance to meet him and tell Ronnie he better start watchin' out for me at the upcoming Mr. O's

Posted by: Archangel

Oh man, signed to you !!! Thats awesome

Posted by: Flex

Quote:

Originally Posted by Archangel

Oh man, signed to you !!! Thats awesome

ya, bro. I'm SO pumped he got that for me

anyways, yesterday i had a GREAT wo. i actually trained with a hs kid, tryin to show him the ropes of M2M and intensity. Suprisingly, like i said, it was a great wo

It was supposed to be heavy shoulders, traps, bi's and abs.

Cable laterals: 35x15, 40x12, 40x10
Machine rev peck deck(rear delts): 70x15, 70x13, 70x12
Lying 1 arm laterals: 15x13, 10x12, 10x12
Machine bb shrugs: 8plx15, 8plx13, 6plx15

bb curls: 65x15, 65x12, 65x12
1arm preacher db curls: 25x21, 20x12, 20x10
Rev bb curls: 50x12, 40x12, 40x10

crunches 25x2

got legs today. i'm gonna kill someone

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