The quest to be my best

SuperFlex · 07-22-2006, 03:25 PM

It begins...

SuperFlex · 07-22-2006, 03:34 PM

Today kickstarted being consistant in and out of the gym again... Hopefully I'll finally move towards my full potential. I'm not after quanity as much as quality however...

Todays workout:

Abs
1) 3 sets of a superset using decline sit-ups and machine side twist

Delts
1) 3 light sets of machine side laterals for 15 reps each
2) Reverse pec-dec for 2 sets of 15 reps

Chest
1) 3 sets of Smith machine presses for 20,15,15
2) 2 sets of pec-dec for 15 reps

Biceps
1) 3 sets of dumbbell curls for 10 reps each
2) 2 sets of standing dumbbell concentration curls for 10 reps each

I'm just now able to spend the time needed to be my best. I haven't trained with any consistency for awhile now. Which is the reason I'm starting off slow and light. My workouts will change and step up in intensity quickly...

SuperFlex · 07-22-2006, 03:40 PM

Thankfully with the genetics I was given I'm still one of the more muscular guys in the gym. With consistant training the sky has no limits for me... I hate feeling weak however, but it's amazing how quickly muscle memory kicks into full gear.

SuperFlex · 07-22-2006, 03:46 PM

I currently weigh 282lbs. Down 3lbs. in as many days... I'm looking to get to 245lbs. At that weight I will look outstanding! I hope to be there in less than a year. More like 6-7 months...

AKIRA · 07-22-2006, 03:52 PM

Quote:

Originally Posted by SuperFlex

I currently weigh 282lbs. Down 3lbs. in as many days... I'm looking to get to 245lbs. At that weight I will look outstanding! I hope to be there in less than a year. More like 6-7 months...

How tall are you?

M.J.H. · 07-22-2006, 04:25 PM

Good luck man, and you'll definitely get there, no questions asked.

SuperFlex · 07-22-2006, 05:06 PM

Quote:

Originally Posted by MJH

Good luck man, and you'll definitely get there, no questions asked.

Much love MJH...

SuperFlex · 07-22-2006, 05:09 PM

Quote:

Originally Posted by AKIRA

How tall are you?

I'm 5'11. At 245lbs. I'll be well defined. I look like I'm 250lbs. now but I'm not. I've never had a bodyfat measurement...

SuperFlex · 07-24-2006, 11:39 AM

Abs:
1) Superset decline sit-ups with side crunches on the hyperextension bench. 3 sets to failure

Quads:
1) Leg extensions for 3 light warm-up sets of 20 reps.
2) Squats for 4 sets of 10-12 reps

Hamstrings:
1) Lying leg curls for 4 sets of 10-15 reps

Calves:
1) Machine calf presses for 4 sets of 15-20 reps

**IainDaniel** · 07-24-2006, 11:57 AM

So what happend to you over the last year and a half?

http://www.ironmagazineforums.com/sh...8&postcount=24 (bkc's training journal...)

SuperFlex · 07-24-2006, 02:24 PM

Quote:

Originally Posted by IainDaniel

So what happend to you over the last year and a half?

http://www.ironmagazineforums.com/sh...8&postcount=24 (bkc's training journal...)

Thanks for the motivation! I like that...

**IainDaniel** · 07-24-2006, 02:26 PM

no really how did you gain so much weight?

Sedentary lifestlye?

SuperFlex · 07-25-2006, 04:20 PM

Back
1) Lat pulldowns for 4 sets of 10-12 reps
2) Cable rows for 3 sets of 10-12 reps
3) Hyperextensions for 3 sets of 15 reps

Triceps
1) Lying ez-bar french presses for 3 sets of 10-12 reps
2) Rope pushdowns for 2 sets of 12-15 reps

Abs
1) Machine crunches for 3 sets of max reps
2) Machine twist for 3 sets of 15-20 reps

SuperFlex · 07-27-2006, 07:07 PM

Trained at home today...

Chest
1) Benches for 4 sets of 10-12 reps
2) DB bench presses for 3 sets of 12 reps

Biceps
1) DB curls for 4 sets of 10-12 reps

Abs
1) Body crunches for 4 sets of 25 reps

kenwood · 07-28-2006, 01:14 AM

good luck bro

....how about posting weight? i mean like what your doing?

SuperFlex · 07-28-2006, 07:23 AM

Quote:

Originally Posted by kenwood

good luck bro

....how about posting weight? i mean like what your doing?

Thanks Kenwood. Same to you my friend...

I'd post weights, but there's simply not enough space to write them out...

I'm training pretty light right now.

SuperFlex · 07-31-2006, 03:38 PM

1 year goals from 7/25/06:

weight - 230lbs.
arms - 19"
legs - 31"
chest - 52"
calves - 19"
waist - 32"

SuperFlex · 07-31-2006, 08:09 PM

I won't be training for at least another week. I'm beginning a body cleanse and as suggested I'm not going to exert myself until it's complete...

SuperFlex · 08-01-2006, 10:39 PM

Delts
1) 3 light supersets of side laterals and rotator cuffs

Chest
1) Bench for 4 sets of 8-12
2) Pec-dec for 3 sets of 12
3) Machine chest press for 3 sets of 10-12
4) Low pulley cable flyes

Biceps
1) DB curls for 3 sets of 10-12
2) Machine preacher curls for 2 sets of 10 -12

SuperFlex · 08-01-2006, 10:40 PM

Quote:

Originally Posted by SuperFlex

I won't be training for at least another week. I'm beginning a body cleanse and as suggested I'm not going to exert myself until it's complete...

Pushed it back a week...

SuperFlex · 08-01-2006, 10:40 PM

My training is about to change quite a bit...

SuperFlex · 08-04-2006, 09:07 PM

Quads
Leg extensions for 3 sets of 15-20
Squats for 4 sets of 10
Leg extensions fo 3 sets of 15

Hams
Lying leg curls

Calves
Machine calf presses

Abs
Decline sit-ups for 3 sets

SuperFlex · 08-04-2006, 09:09 PM

Back
Lat pulldowns for 4 sets of 10
Hammer strength high rows for 3 sets of 10
Cybex reverse grip machine rows for 3 sets of 10
Hyperextensions for 3 sets of 15

Triceps
Cybex machine extensions

SuperFlex · 08-05-2006, 04:05 PM

I just ordered two speed training programs. I plan on designing my workouts around them...

SuperFlex · 08-07-2006, 06:43 PM

Body cleansing for 1 week...

SuperFlex · 08-08-2006, 08:15 PM

Well 2 days into my body cleanse and I'm running low on poop...

SuperFlex · 08-14-2006, 05:20 PM

First day back from the cleanse... Lost 8lbs. and feel better. My body doesn't seem to want as much food either.

SuperFlex · 08-14-2006, 05:22 PM

Chest

DB presses for 4 sets of 10
Mid cable flyes for 3 sets of 12
Machine presses for 2 sets of 12
Low cable flyes for 2 sets of 10

20 minutes on the treadmill...

SuperFlex · 08-15-2006, 05:06 PM

Here's my split for the next month. After a month I'll be stepping into a specialized program designed for athletics and speed. Please follow along if you'd like to learn...

Training will be interupted by continued body cleanses. I hope to complete 4-6 within the next year. 2 a year after that...

1) chest, cardio
2) back, abs
3) upper legs, cardio
4) rest day - maybe cardio
5) delts, cardio
6) arms, abs
7) rest day - maybe cardio

SuperFlex · 08-15-2006, 05:22 PM

Current supplement routine

I just started this. It should last about 2 months...

Morning:
Greens tablets
1 Prosource GTX tab(green tea tabs)
2 Prolab Cuts II
1 Universal Animal Pak
1 Twinlab Tribulus
ISS Reseach meal replacement powder
1 IronMagLabs Essence (EFA's)

Before training:
1 GTX
2 Cuts II
1 tribulus
3 IronMagLabs CEE
1 scoop of ProtaQuest Whey (whey protein mix)

After training:
3 CEE
2 scoops of Prosource NytroWhey (whey isolate)
joint support supp.
1 Essence
1 tribulus
1 GTX

With dinner:
1 Essence
fiber supp.

Before bed:
1 scoop of ProtaQuest
2 Cuts II

This is more than I plan to take in the future... I'm just going to use supps I've had sitting around. Bought a bunch because not long ago I intended to start getting HUGE. Not my intentions now... I'm after simply bettering my appearance.

All I'll take after this is gone is a whey protein, joint fuel, EFA's, and a natural antioxidant supplement...

07-22-2006, 03:25 PM	#1
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	The quest to be my best BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com It begins...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-22-2006, 03:34 PM	#2
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Today kickstarted being consistant in and out of the gym again... Hopefully I'll finally move towards my full potential. I'm not after quanity as much as quality however... Todays workout: Abs 1) 3 sets of a superset using decline sit-ups and machine side twist Delts 1) 3 light sets of machine side laterals for 15 reps each 2) Reverse pec-dec for 2 sets of 15 reps Chest 1) 3 sets of Smith machine presses for 20,15,15 2) 2 sets of pec-dec for 15 reps Biceps 1) 3 sets of dumbbell curls for 10 reps each 2) 2 sets of standing dumbbell concentration curls for 10 reps each I'm just now able to spend the time needed to be my best. I haven't trained with any consistency for awhile now. Which is the reason I'm starting off slow and light. My workouts will change and step up in intensity quickly...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-22-2006, 03:40 PM	#3
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Thankfully with the genetics I was given I'm still one of the more muscular guys in the gym. With consistant training the sky has no limits for me... I hate feeling weak however, but it's amazing how quickly muscle memory kicks into full gear.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-22-2006, 03:46 PM	#4
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	I currently weigh 282lbs. Down 3lbs. in as many days... I'm looking to get to 245lbs. At that weight I will look outstanding! I hope to be there in less than a year. More like 6-7 months...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-22-2006, 04:25 PM	#6
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Good luck man, and you'll definitely get there, no questions asked.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

07-24-2006, 11:39 AM	#9
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Todays workout Abs: 1) Superset decline sit-ups with side crunches on the hyperextension bench. 3 sets to failure Quads: 1) Leg extensions for 3 light warm-up sets of 20 reps. 2) Squats for 4 sets of 10-12 reps Hamstrings: 1) Lying leg curls for 4 sets of 10-15 reps Calves: 1) Machine calf presses for 4 sets of 15-20 reps
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-24-2006, 11:57 AM	#10
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	So what happend to you over the last year and a half? http://www.ironmagazineforums.com/sh...8&postcount=24 (bkc's training journal...)
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-24-2006, 02:26 PM	#12
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,022	no really how did you gain so much weight? Sedentary lifestlye?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

07-25-2006, 04:20 PM	#13
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Back 1) Lat pulldowns for 4 sets of 10-12 reps 2) Cable rows for 3 sets of 10-12 reps 3) Hyperextensions for 3 sets of 15 reps Triceps 1) Lying ez-bar french presses for 3 sets of 10-12 reps 2) Rope pushdowns for 2 sets of 12-15 reps Abs 1) Machine crunches for 3 sets of max reps 2) Machine twist for 3 sets of 15-20 reps
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-27-2006, 07:07 PM	#14
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Trained at home today... Chest 1) Benches for 4 sets of 10-12 reps 2) DB bench presses for 3 sets of 12 reps Biceps 1) DB curls for 4 sets of 10-12 reps Abs 1) Body crunches for 4 sets of 25 reps
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-28-2006, 01:14 AM	#15
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	good luck bro ....how about posting weight? i mean like what your doing?

07-31-2006, 03:38 PM	#17
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	1 year goals from 7/25/06: weight - 230lbs. arms - 19" legs - 31" chest - 52" calves - 19" waist - 32"
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

07-31-2006, 08:09 PM	#18
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	I won't be training for at least another week. I'm beginning a body cleanse and as suggested I'm not going to exert myself until it's complete...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-01-2006, 10:39 PM	#19
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Delts 1) 3 light supersets of side laterals and rotator cuffs Chest 1) Bench for 4 sets of 8-12 2) Pec-dec for 3 sets of 12 3) Machine chest press for 3 sets of 10-12 4) Low pulley cable flyes Biceps 1) DB curls for 3 sets of 10-12 2) Machine preacher curls for 2 sets of 10 -12
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-01-2006, 10:40 PM	#21
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	My training is about to change quite a bit...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-04-2006, 09:07 PM	#22
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	8/3/06 Quads Leg extensions for 3 sets of 15-20 Squats for 4 sets of 10 Leg extensions fo 3 sets of 15 Hams Lying leg curls Calves Machine calf presses Abs Decline sit-ups for 3 sets
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-04-2006, 09:09 PM	#23
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Back Lat pulldowns for 4 sets of 10 Hammer strength high rows for 3 sets of 10 Cybex reverse grip machine rows for 3 sets of 10 Hyperextensions for 3 sets of 15 Triceps Cybex machine extensions
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-05-2006, 04:05 PM	#24
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	I just ordered two speed training programs. I plan on designing my workouts around them...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-07-2006, 06:43 PM	#25
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Body cleansing for 1 week...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-08-2006, 08:15 PM	#26
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Well 2 days into my body cleanse and I'm running low on poop...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-14-2006, 05:20 PM	#27
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	First day back from the cleanse... Lost 8lbs. and feel better. My body doesn't seem to want as much food either.
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-14-2006, 05:22 PM	#28
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Chest DB presses for 4 sets of 10 Mid cable flyes for 3 sets of 12 Machine presses for 2 sets of 12 Low cable flyes for 2 sets of 10 20 minutes on the treadmill...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-15-2006, 05:06 PM	#29
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Here's my split for the next month. After a month I'll be stepping into a specialized program designed for athletics and speed. Please follow along if you'd like to learn... Training will be interupted by continued body cleanses. I hope to complete 4-6 within the next year. 2 a year after that... 1) chest, cardio 2) back, abs 3) upper legs, cardio 4) rest day - maybe cardio 5) delts, cardio 6) arms, abs 7) rest day - maybe cardio
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

08-15-2006, 05:22 PM	#30
SuperFlex Senior Member Elite Member Join Date: Nov 2004 Posts: 4,321	Current supplement routine I just started this. It should last about 2 months... Morning: Greens tablets 1 Prosource GTX tab(green tea tabs) 2 Prolab Cuts II 1 Universal Animal Pak 1 Twinlab Tribulus ISS Reseach meal replacement powder 1 IronMagLabs Essence (EFA's) Before training: 1 GTX 2 Cuts II 1 tribulus 3 IronMagLabs CEE 1 scoop of ProtaQuest Whey (whey protein mix) After training: 3 CEE 2 scoops of Prosource NytroWhey (whey isolate) joint support supp. 1 Essence 1 tribulus 1 GTX With dinner: 1 Essence fiber supp. Before bed: 1 scoop of ProtaQuest 2 Cuts II This is more than I plan to take in the future... I'm just going to use supps I've had sitting around. Bought a bunch because not long ago I intended to start getting HUGE. Not my intentions now... I'm after simply bettering my appearance. All I'll take after this is gone is a whey protein, joint fuel, EFA's, and a natural antioxidant supplement...
	May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while