ReFLEXions

**Flex** · 02-06-2005, 12:52 PM

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

Du · 02-06-2005, 12:56 PM

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

Pats tonight, no question.

**Cold Iron** · 02-06-2005, 01:49 PM

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

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

**largepkg** · 02-06-2005, 04:17 PM

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?

**greekblondechic** · 02-06-2005, 04:31 PM

What a clever journal name

**Luke9583** · 02-06-2005, 04:46 PM

I'll be following man

I'm curious to see what you do.

**King Silverback** · 02-06-2005, 07:48 PM

Brother, Love the journal name!!!

BIG lifts man

Go Patriots!!!

**Flex** · 02-07-2005, 04:23 AM

Originally Posted by Cold Iron

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

Largepkg and Cold Iron:

Kiss my championship ring......

bitches

**largepkg** · 02-07-2005, 05:03 AM

Originally Posted by Flex

Largepkg and Cold Iron:

Kiss my championship ring......

bitches

**largepkg** · 02-07-2005, 05:05 AM

I made money on the game so I'm

**Jenny** · 02-07-2005, 05:32 AM

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

**Flex** · 02-07-2005, 05:48 AM

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.

**Flex** · 02-07-2005, 05:52 AM

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

**Jenny** · 02-07-2005, 05:58 AM

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

**Flex** · 02-07-2005, 06:40 AM

Originally Posted by Archangel

Brother, Love the journal name!!!

BIG lifts man

Go Patriots!!!

Thanks, bro. Glad to have you along

Originally Posted by greekblondechic

What a clever journal name

Hey hun

Originally Posted by Luke9583

I'll be following man

I'm curious to see what you do.

yeaaaah buddy

**Flex** · 02-07-2005, 06:42 AM

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

**simbh** · 02-07-2005, 06:53 AM

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 .

**Flex** · 02-07-2005, 07:59 AM

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.

Du · 02-07-2005, 08:05 AM

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....

**Flex** · 02-07-2005, 08:16 AM

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.

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.

**King Silverback** · 02-07-2005, 06:39 PM

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

**soxmuscle** · 02-07-2005, 08:54 PM

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.

**PreMier** · 02-07-2005, 09:10 PM

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

**CowPimp** · 02-08-2005, 12:16 AM

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

**Flex** · 02-08-2005, 06:51 AM

Originally Posted by soxmuscle

I am now convinced its 100% mental.

Yup

**Flex** · 02-08-2005, 06:52 AM

Originally Posted by PreMier

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

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

**Flex** · 02-08-2005, 06:53 AM

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

**Flex** · 02-08-2005, 06:55 AM

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....

**CowPimp** · 02-08-2005, 09:06 AM

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!

**Flex** · 02-09-2005, 06:30 AM

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

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