Flynn: Back in The Game in ‘07

[Flynn]

Wednesday – January 10, 2007

New Year, New Journal. I hope everyone had a safe and happy holiday season. OK, it has been a while but I’m back on the horse – so to speak. So, all those APB’s can be canceled :). I guess I had ‘no choice’ since I ate enough food to feed a small village, but I enjoyed every minute. As penance, I started back w/legs and those who know me know I “love” working legs :eek:.

LEGS:

4x - Front Squats

4x - Romanian Deadlifts (Bent leg DL)

3x - DB Sumo (Crab) Squats

2x- Single Leg Hyper-extensions

3x - Seated Calf Raise

ABS:

Giant Set: 4x - Leg Raises, Rope Crunches, Dbl. Cable Twist (oblique – hard to describe)

Finished w/15minutes of yoga stretching.

[Gunn27]

Glad you had a good time feasting over the holidays, we were beginning to think you had a lifestyle change and abandoned us for good!

Look forward to following the new journal. :)

[Flynn]

Glad you had a good time feasting over the holidays, we were beginning to think you had a lifestyle change and abandoned us for good!

Look forward to following the new journal. :)

Temporary lifestyle change ;). This years' goal is to workout smarter. I'll be hitting each body part (at this point that's everything) twice a week, including legs (Sun/Wed).

Today: Cardio only - 30 minutes stairmaster.

[Flynn]

FRIDAY – JANUARY 12, 2007

I usually take Friday’s off but I will not be able to make it to the gym tomorrow so here we go. Today was superset day. The last 2sets of the first three exercises were drop sets.

CHEST/BICEPS:

4x - Smith Incline Press
4x - EZ Bar Curls

3x - Hammer Strength Press
3x - Alt. DB Curls

3x - Dips
3x - Cable Flyes: 12x60, 10x70(10x45)
3x - Cable Rope Curls

2x - Incline DB Flyes
2x - Single Arm BB Curls

CARDIO: 30min./Stairmaster : 10-Elliptical

[kimsquit]

hi Flynn!

how is your diet these days?

[eddied27]

Welcome back Flynn!! :D

[Flynn]

hi Flynn!

how is your diet these days?

Well, it’s better today than yesterday so that’s a start ;). I just need to focus and use a little more will-power.


Welcome back Flynn!! :D

Thanks Ed! Btw, nice transformation in the avatar pics.

[Flynn]

SUNDAY – JANUARY 14, 2007

Today was a “do what feels good” workout :). It was more of a circuit interval workout where I interspersed jumping rope or suicides for 2-5minutes between sets.

4x - DB Squats - Jump Rope

4x - Lungs (leg elevated) - Jump Rope

4x - Jump-Squats - Suicides

4x - Reverse DB Flyes - Suicides

ABS: Giant Set: 2x - Bosu Ball Crunches / Russian Twists / Bosu Oblique Crunches / 90sec-Plank

TUESDAY – JANUARY 16, 2007

This is an AM workout so it had to be brief…feeling a little tire but at least I don’t have to go in the evening :) – dropsets w/last set.

CHEST/BICEPS

4x - BB Press / BB Curls

3x - Incline DB Press / Single Arm Preacher Curl

3x - Decline BB Press / Chins (supinated grip) / Cable Flye / Single Arm BB Curl (short bar)

[jaguarr]

So, you're through with all this intense bulking and have decided to rejoin us at the Church of Iron, eh? Good. Glad to have you back, brother.

jag

[Flynn]

So, you're through with all this intense bulking and have decided to rejoin us at the Church of Iron, eh? Good. Glad to have you back, brother.

jag

LOL - thank you, I think :D.

[Flynn]

WEDNESDAY – JANUARY 17, 2007

Another leg day – they come around far too quickly. I kept the reps high on the 1st two supersets: 15 to 25.

LEGS:

5x – Leg Press / Romanian Deadlifts

3x – Abduction / Adduction

3x – Leg Extension / Leg Curls

3x - Seated Calf Raise

3x – Lateral Raises – thrown in for good measure :).

ABS:

4x - Leg Raises, Crunches

Finished w/15minutes stretching.

[Gunn27]

Another leg day – they come around far too quickly.That's the truth!!


3x – Lateral Raises – thrown in for good measure :)I guess that's one way of making it not feel like leg day. :D

Nice work!

[ChocoChick]

Well hey there. Nice to see you back here. :)

[Flynn]

Well hey there. Nice to see you back here. :)

Thanks, it's nice to be back. Although I haven't been posting consistently, I'm still in the gym.

Friday – January 19, 2007: Cardio: 45min. Elliptical machine

---------------------------------------------------------
Saturday – January 20. 2007

BACK/TRICEPS

4x - Wide Grip Pull Down / Close Grip BB Press

3x - Hammer Row (pronated grip) / Rope Press downs

3x - Straight Arm Pulls / Cable Kickbacks

2x - One-Arm DB Row / Decline BB Extension
--------------------------------------------------------

Sunday – January 21, 2007:

Cardio: 40min Spin Bike / Bosu Ball Ab-work.

[kimsquit]

I see your little green light on - update your thread! :p

[Flynn]

I see your little green light on - update your thread! :p

SIR, YES SIR!! LMAO!!!!!!!!

TUESDAY – JANUARY 24, 2007

This had to be a quick workout due to an afternoon meeting. The rest periods were 60sec. or less between supersets. The last set, as usual, was a drop set. The DB press is the movement that Chris mentions.

CHEST/BICEPS

4x - BB Press / EZ Bar Curls

3x - Incline Supinated DB Press / Alt. DB Curl

2x - Dips / Dbl. Cable Curl / Cable Fly

[timberwolf]

Welcome back, Flynn.

Glad to hear that while you were MIA from here, not necessarily from the gym.

[Flynn]

Welcome back, Flynn.

Glad to hear that while you were MIA from here, not necessarily from the gym.

Hey Zar! Every time I attempt :p the one-arm BB curls, I remember how much I hate you - j/k! Thanks for passing through.

[jaguarr]

LOL! Chris gets the Bump Of The Week Award. :D Glad you're still hittin' it, Flynn!

jag

[Flynn]

LOL! Chris gets the Bump Of The Week Award. :D Glad you're still hittin' it, Flynn!

jag

Thanks Jag! He knows that if I go too long w/o updating, it will become a bad habit again which leads to missing the gym and taking residence at the local buffet ;).

[Flynn]

WEDNESDAY – JANUARY 24, 2007

All it takes is one subtle reminder and I update this thread on time; at least when I finish the workout :p. The BB shrugs taken from Zar (Timber). I felt the exercise more in the middle (location) traps and it felt like the retraction and depression movement I do on the Lat-machine.

LEGS/TRAPS:

4x - Front Squats / Single Leg DL (no weight, back leg raised)

4x - Romanian Deadlifts (Bent leg DL)

3x - DB Sumo (Crab) Squats / Overhead BB Shrugs

2x - Split Leg Lunge (Romanian) / DB Shrugs

3x - Seated Calf Raise

[kimsquit]

Great workout, Flynn!



and here's a cookie for updating your thread :p
http://static.howstuffworks.com/gif/cookie-ch.jpg

[Hibiscus09]

Hi hottie! ;)

[kimsquit]

update your thread!




:p

[Flynn]

Hi hottie! ;)

Back at you :D.


update your thread!

:p

I know the 'green' light is on and I haven't updated this thread. I bet your kids could not get away w/anything :p.

[Flynn]

FRIDAY – JANUARY 26, 2007

CARDIO: 35min. Stairmaster
-----------------------------------------------------------------------

SATURDAY – JANUARY 27, 2007

CHEST/BICEPS:

4x – Decline BB Press / Dbl Arm Cable Curl

4x - Smith Incline Press / Cable Rope Curl

3x - Hammer Strength Press / BB Curl

2x - Incline DB Fly / Single Arm BB Curls

[Flynn]

Sunday – January 28, 2007: Cardio: 40min Bike

---------------------------------------------------------
Monday – January 29. 2007

BACK/TRICEPS

4x - Wide Grip Pull Down / Close Grip BB Press

3x - Cable Row / V-handle Press downs

2x - One-Arm DB Row / Decline BB Extension

2x - Straight Arm Pulls / Cable Kickbacks

SHOULDERS: 3x - Leaning Cable Pulls / Lateral Raises

ABS: 3x – Weighted hip lifts / Roman-chair oblique twist / Russian Twists / Crunches

[kimsquit]

good stuff, Flynn!

:)

[Flynn]

good stuff, Flynn!

:)

Thanks Chris. I know I haven't update in a few days...caught a nasty cold Saturday and working out Sunday didn't help. I hope I feel well enough to go today.

[Hibiscus09]

Rut roh! Drink a hot toddy!



Hot Toddy

1 1/2 ounces Whiskey
1 ounce Honey
1/3 ounce Lemon Juice
3 ounces Water (Hot)
If you have a microwave, the easiest way to make this drink is to warm the honey and lemon juice for about half a minute and then to add hot water and the whiskey. Otherwise, we recommend that you stir the honey and lemon juice into extremely warm water, allow it to cool slightly, and add the whiskey.

[Flynn]

Rut roh! Drink a hot toddy!



Thanks gorgeous! How about w/skip all ingredients after the first ;).

[Flynn]

THURSDAY – FEBRUARY 1, 2007

Another leg day rolls around :eek: and just as I’m getting over a nasty cold. The Clean & Press took a lot out of me, trying to do ten continuous reps but I can put them in the book :). Took some extra time to stretch the ole back today…gets stiff in the cold.

LEGS/SHOULDERS:

4x – Single Leg/Leg Press / Lateral Raises

4x – Hanging Clean & Press (Snatch Grip)

3x - Romanian Deadlifts / Reverse DB Fly

3x – Single Leg Calf Raise (leg press machine)

[jaguarr]

Solid looking workout, man. You're really maximizing the user of supersets! I need to get some clean & press going in my workout but I just don't have the right space for it at the moment.

jag

[Flynn]

Solid looking workout, man. You're really maximizing the user of supersets! I need to get some clean & press going in my workout but I just don't have the right space for it at the moment.

jag

Thanks Jag. I workout during lunch so the supersets save time. The power lifting movement adds a little variety to the workout and we know what they say about variety :).

Friday – 02/02/2007: Cardio: 40min. Elliptical machine [Jag's favorite piece of equipment ;) ]

With it being so cold (currently -8wind chill), I'll see if I make it to the gym in the morning. If it gets any colder, which it’s reportedly supposed to happen, I may not get out of bed :p.

[kimsquit]

With it being so cold (currently -8wind chill), I'll see if I make it to the gym in the morning. If it gets any colder, which it’s reportedly supposed to happen, I may not get out of bed


are you still in bed?

;)

[Flynn]

are you still in bed?

;)

One can only stay in bed for so long :p.

[Hibiscus09]

Well if you're not going to post workouts, at least post nakey photos of yourself. Thank you. :)

[Flynn]

Well if you're not going to post workouts, at least post nakey photos of yourself. Thank you. :)

You first :p ;). Are you trying to get me banned - LOL? How about this instead!

Sunday – FEB. 4, 2007: CARDIO: 45minutes – Interval Training

----------------------------------------------------------------
Monday – FEB. 05, 2007

I dropped the supersets today because I tried to lift a little heavier…at least for me. Trying to lift heavier w/supersets would have killed me today. I kept the rep range to 6 - 8 and added a drop set at the end of the last set.

CHEST:

4x - Smith Incline Press
4x - DB Press
3x - Dips
3x - Cable Fly
2x – Incline DB Fly/Push-ups

BICEPS:

4x – Spider Curls
3x – Incline DB Curls

CARDIO: 20minutes elliptical – 300kcals.

[Hibiscus09]

Pooey -- that's pretty good, but something tells me the nakey photos would have been much better! ;)

[Flynn]

Pooey -- that's pretty good, but something tells me the nakey photos would have been much better! ;)

LMAO!!!!!!

[jaguarr]

I have no reason to post this in your journal other than it's disturbing, so...ummm....happy Monday and all that. Good looking workout! :D

http://i38.photobucket.com/albums/e144/Zerph/43fa51fc792b8.gif

jag

[Hibiscus09]

That looks like Chi_town's baby brother. :D

[kimsquit]

That looks like Chi_town's baby brother. :Dwhich one :p

[mom24boys]

Hey, I dont see any nakey pics in here *sigh*

[kimsquit]

Lisa, I think you ought to try posting some here yourself...just to set the mood ;)

[mom24boys]

Lisa, I think you ought to try posting some here yourself...just to set the mood ;)

Chris you go first ;)

[Flynn]

Hey, I’m the arbiter of this thread so all nude pictures have to go through me. Anyone interested can send them to Blackmail-You-Now-or-Later@Extortion.Com ;) :p.

Tuesday – Feb. 06, 2007:

CARDIO: 60min. (30-Stairmaster / 30 Elliptical – including warm/cool down)

[Flynn]

I have no reason to post this in your journal other than it's disturbing, so...ummm....happy Monday and all that. Good looking workout! :D

http://i38.photobucket.com/albums/e144/Zerph/43fa51fc792b8.gif

jag

Thanks J but not so disturbing (now) if you have a little girl and stuffed animals and dolls are all over the place :).

[Flynn]

WEDNESDAY – FEBRUARY 7, 2007

BACK:

Wide Grip Pull-Ups: 8, 6(+2) x 3 [I don’t remember these being so hard :eek:]
Hammer Grip Chins: 8, 6

Hammer Strength Rows: 12x180, 9x200, 9x200, 8x220

Close Grip Cable Rows: 8x140, 8x140(8x100)

Straight Arm Pulldown: 12x90, 10x110

TRICEPS:

V-Handle Pressdowns: 10x80, 10x80, 8x90(8x60), 8x90(8x60)

Decline Extensions / Close Grip Press: 10x60, 8x60

Cable Kickbacks: 10x30, 8x35

ABS:

Hanging Leg Raises: 30, 30, 20(+10), 20(+10)
Hanging Alt. Knee Raises: 20, 20
Reverse Lat Crunch: 25 x 60 x 4

[kimsquit]

excellent workout!

[Flynn]

excellent workout!

Thanks Chris! Just trying to keep up ;), plus I have a little extra motivation. I have until April 7 to lost as much weight and bodyfat as I can. There is a $100 bet for each category and there are four :).

[Flynn]

THURSDAY – FEBRUARY 8, 2007

This day comes far too soon and often :).

LEGS

45◦ Leg Press: 15x140, 12x190, 10x210, 8x210(8x90)
Romanian Deadlifts: 12x90, 10x145, 10x165, 8x185(8x90)

Adductors: 12x150, 10x160, 8x170 (+8partials)
Abductors: 12x150, 10x160, 8x170 (+8partials)

Leg Curls: 10x80, 8x90(8x50)

Seated Calf Raise: 15 x 70 x 2, 10 x 80 x 2

Stretching: 10minutes (badly needed)

[kimsquit]

Legggcellent workout, Flynn!


(okay that pun was even a groaner by my standards) :p

[Flynn]

Legggcellent workout, Flynn!


(okay that pun was even a groaner by my standards) :p

Keep the day job ;).

[Flynn]

SATURDAY – FEB. 10, 2007

Although cold, I managed to make it to the gym; can’t lose $500. Chest/Bicep day! I have never been able to bench a lot and this recent layoff has made it worse :(. The last set of inclines was done w/o the twist…weight too heavy :eek:.

CHEST:

BB Press: 9x155, 7x165, 5x170(8x135), 10x135

Supinated DB Incline Press: 10x50, 9x55, 8x60(8x35), 5x70(8x40)

Dips / Cable Fly: 12 / 12x35, 10 / 10x40, 10 / 10x40

Cable Fly (low to hi) / Push-Ups: 12x35 / 15, 10x35 / 12

BICEPS:

Spider Curls: 12x50, 10x60, 10x60, 8x60
DB Pullovers: 12x60, 10x60 (just because :p)

Standing Cable Curls: 10x50, 10x55(8x35), 8x60(8x40)

Alt. DB Curl: 10x25, 8x30

CARDIO: 35minutes Elliptical

[mom24boys]

Hiyas Flynn, have a great weekend

[Flynn]

Hiyas Flynn, have a great weekend

Thanks - had a pretty good weekend.

Sunday: CARDIO: 40 minutes Spin Bike

[kimsquit]

Good morning Flynn,

I hope you have a great week!

[Flynn]

Good morning Flynn,

I hope you have a great week!

You too sir! Not planning on being around this week?

[Flynn]

MONDAY – FEBRUARY 12, 2007

I hope everyone had a good weekend. Those in the Midwest, enjoy the snow because here it comes :). As those that have warm weather, bite... ;) :p.

BACK:

Wide Grip Pulldowns: 11x130, 10x140, 9x150, 8x160(8x110)
Smith Incline Press: 10x125x2, 10x145x2 {trying to bring up upper chest}

45◦ Incline Bench DB Row: 10x50, 10x60, 8x70 (See Chris’ pics)

Close Grip Cable Rows: 10x140, 8x150(8x100)

Straight Arm Pulldown: 12x90, 10x100

TRICEPS:

Supinated Single Arm Pressdowns: 10x50, 10x55, 8x60(8x35)

Decline Extensions: 10x60, 10x60, 8x60

Overhead One-Arm Extension: 10 x 30, 8 x 30 x 2

CARDIO: 35 minutes Elliptical Machine

[Hibiscus09]

Nice workouts, Flynn! :) Do you have your own spin bike or is that at the gym? I want a spin bike or either to find spin classes. I miss them.

[Flynn]

Nice workouts, Flynn! :) Do you have your own spin bike or is that at the gym? I want a spin bike or either to find spin classes. I miss them.

Thanks Diane! I've had a spin bike for a number of years; got a discount because I use to teach. It's a great indoor tool.

[Flynn]

I knew I would not be able to get to the gym today - not just the weather, which sucks (technical term) and is continually getting worse today. I'm hoping to make it to the gym tomorrow but it isn't looking good, so I'll be riding that spin bike a few times.

Although the Monday evening Cardio was the second session, I felt like a had to offset some of the caloric intake :p.

CARDIO: 45 minutes Spine Bike {Monday - Evening}

CARDIO: 35 minutes Spin Bike {Tuesday - AM}

[mom24boys]

Nice job on the cardio Flynn :)

[ChocoChick]

Morning, Flynn! Happy Valentine's Day! :)

[Flynn]

Thanks mom; it will probably be all that I get to do this week. Db, completely forgot about Valentine's Day.

Workout (Wednesday AM): CARDIO: 45 minutes Spine Bike (looking forward to getting back in the gym).

[kimsquit]

happy Saint Vee day, Flynn!

[Flynn]

happy Saint Vee day, Flynn!

Same to you! I hope the day was eventful :p.

[Flynn]

THURSDAY, FEBRUARY 15, 2007

To get back into the gym today, I had to go before work, ugh! It still baffles me how people do this on a consistent basis :eek:. It was hard to get the energy going but I managed to put in a decent workout...used supersets to save time. I think I need a nap right about now...hear it?s good for the heart ;).

CHEST/BICEPS

Incline Smith Press: 8x145, 8x145(+2), 4 x 175(8x125) x 2
EZ Bar Curls: 10x60, 8x70, 8x70(8x40), 8x70(8x50)

Hammer Strength Press: 10x140, 6x180, 5x180(10x90)
Incline DB Curl: 10x30, 8x30, 7x35(8x20)

Dips: 15, 12(+10)
Cable Bicep Curl: 10x50, 8x55(8x35)
Cable Fly: 10x50, 8x55

[kimsquit]

showing up is half the battle and as I said to one guy at my gym yesterday, the sofa will still be there after your workout ;)

[Flynn]

showing up is half the battle and as I said to one guy at my gym yesterday, the sofa will still be there after your workout ;)

I kept telling myself something similar when I was in law-school and felt like quiting: The time will past whether you're there or not and you'll regret it three years from now. It's not profound but it worked :D.

[Flynn]

SATURDAY ? FEBRUARY 17, 2007

This is the longest time I have spent in the gym. I took a look at the past few entries in this journal and realized that I was neglecting shoulders so I made the extra time to get them done. My shoulders are weak :(, which is why I probably neglect them and the reason why I should not. Good thing it was back day, which is my favorite (strongest...relatively speaking) body part, so I supersetted with shoulders. I think it is time for a much needed nap :p.

BACK/ SHOULDERS :

Wide Grip Lat Pull: 12x130, 10x140, 8x150x2, 6x160(8x110)
Smith Machine Press: 10x105, 10x105, 8x125, 8x125(8x85)

Hammer Strength Rows: 12x180, 8x230, 8x230, 8x230(8x180)
Hammer Strength Press (Hammer Grip): 12x130, 10x140, 10x150, 8x160

DB Rows: 10 x 70 x 2 {flat bench, incline(s) taken}
Lateral Raise (Static Hold): 10x15, 10x15 {One arm up and other ROM}

Straight Arm Pulldown: 12x90, 10x110
Leaning Cable Pulls: 10x100, 10x110, 8x120, 8x120

TRICEPS:

Supinated Pressdowns: 10x70, 8x80, 8 x 80 x 2(8x60)

V-Handle Pressdowns: 8x90, 8x90(8x60)

Decline Extensions: 10x60, 8x60

Cable Kickbacks: 10 x 30, 8x35

ABS:

Hanging Leg Raises: 30, 25, 15(+10), 15(+10)
Cable Crunch: 20, 20

CARDIO: 30 Stairmaster / 5 Elliptical

Stretch: 15 minutes

[mom24boys]

Hiyas Flynn..great workout
I like your Avi ;)

[Gunn27]

What a great looking workout, with cardio after too! :eek:

Seriously, I like the look of those supersets... now wonder you needed a nap after that. Hope you are enjoying your weekend, Flynn! :)

[Flynn]

Hiyas Flynn..great workout
I like your Avi ;)


What a great looking workout, with cardio after too! :eek:

Seriously, I like the look of those supersets... now wonder you needed a nap after that. Hope you are enjoying your weekend, Flynn! :)

Thanks Mom / Gunn[er]! I needed and took a nap :p.

[Flynn]

SUNDAY ? FEB. 18, 2007

Cardio: 40minutes ? Interval Training

----------------------------------------------------------------------
MONDAY ? FEB. 19, 2007

CHEST:

DB Press: 10x70, 6x80, 5x80(8x50), 5x80(8x50)

Incline Press: 10x135, 8x155, 6x155, 6x155(10x90)

Cable Fly: 10x55, 9x60, 8x60(8x40)

Dips: 15, 12 / Incline DB Fly: 12x35, 10x40

BICEPS:

DB Preacher Curl: 10x25, 9x30, 8x35

Cable Rope Curl: 10x90, 8x100, 8x110(8x80) {weight stack off}

Incline DB Curl: 10x30, 8x30

CARDIO: 35minutes Elliptical

[Flynn]

WEDNESDAY - FEBRUARY 21, 2007

Doing the 'Power Squat' with 2x the reps for each set took a lot out of me, but I managed to hang on and put in a decent workout. Using the power squat machine, I feel it hits the legs differently when facing towards or away from machine. I kept the weight moderate and higher reps, at least for me :p.

LEGS

Hammer Strength Power Squat: 20x50, 15x90, 12x140, 10x180, 10x180 {Ex. 20reps forward/20back = one set, and so on...}

Romanian Deadlifts: 20x95, 15x105, 12x145, 10x165, 10x165

1DB Sumo Squat: 20x85, 15x105, 12x105

Leg Curls: 10x90, 8x100(8x60), 8x100(8x60)

Stretching: 15minutes (again, badly needed)

[Flynn]

Thursday ? February 22, 2007

BACK/TRICEPS

Close Grip Pulldowns: 12x130, 10x140, 10x150, 6x160(8x110)
Cable Pressdowns: 12x70, 10x80, 10x90, 8x100(8x60)

T-Bar Row: 10x200, 8x210, 8x210
S-Arm Supinated Pressdowns: 10 x 40 x 3

Cable Row: 10 x 140 x 2
S-Arm Ovh. Extensions: 10x30, 10x30

Straight Arm Pulldown: 12x90, 10x110
Cable Kickbacks: 10 x 30, 8x35

DELTS/TRAPS:

DB Shrugs: 10 x 80 x 30
Reverse S-Arm Cable Fly: 10x40, 10x40, 8x45(8x30)

Stretch: 10 minutes

[mom24boys]

waves hiyas Flynn...poppin into see what your doing...and it looks like your doing just fine ;)

[Flynn]

waves hiyas Flynn...poppin into see what your doing...and it looks like your doing just fine ;)

Some days are better than others ;). Thanks for dropping by.

CARDIO: 55 minutes spin bike (included some intervals for good measure)!

[kimsquit]

I'm quietly observing your progress (no peeper)


;)

[Flynn]

I'm quietly observing your progress (no peeper)


;)

I'm still trying to progress Bru...gets harder everyday, but I use you guys as motivation - to keep me going :).

[Flynn]

SATURDAY ? FEB. 24, 2007

CHEST/BICEPS:

Incline DB Press: 10x70, 8x75, 8x75(8x40), 6x80(8x45) {Not a PB but close enough :p. I was able to get them up w/o help :D.}
Single Arm BB Curl: 12x20, 10 x 30 x 3

Hammer Strength Press: 7x180, 6x180(8x140), 10x140(+10x90 X-reps)
Alt. DB Curl: 10x30, 8x35, 6x40(6x25)

Cable Fly (low to hi): 12x35, 10x40, 8x45(8x30)
Rope Cable Curls: 10x90, 10x100

Standing Cable Curls: 12x50, 10x55, 8x55(8x30)

CARDIO: 45minutes [30-Stairmaster / 15 Elliptical]

[Original Poster]

Strong WO Flynn ! :)

[kimsquit]

*a lonely wind whistles through the thread*



*sagebrush rolls past*

[Flynn]

Strong WO Flynn ! :)

Thanks Chi! So when do you head to Columbus?


*a lonely wind whistles through the thread*

*sagebrush rolls past*

Hahaha - I like the "I see your little green light on but no activity" better :). Therefore, here you go...

[Flynn]

I will not be able to make it to the gym until Wednesday so I've been a "Cardio Bunny"...it never hurts to burn a few calories :p and it goes by quickly when you're watching TV :).

SUNDAY - FEBRUARY 25, 2007: CARDIO: Interval/Core - 40minutes {Morning} / 45minutes ? Spin Bike {Evening}.

MONDAY - FEBRUARY 26, 2007: CARDIO: 50minutes - Spin Bike {Morning}.

TUESDAY - FEBRUARY 27, 2007: CARDIO: 60minutes - Spin Bike {Morning}.

[Hibiscus09]

Nothing wrong with chocolate bunnies! :p :D

Nice work!

[mom24boys]

Happy tuesday :) WOW thats alot of cardio...almost motivates me to get up and go do mine.....;)

[Flynn]

Nothing wrong with chocolate bunnies! :p :D

Nice work!

Nice avi gorgeous! Is that Big B approved :p?


...almost motivates me to get up and go do mine.....;)

LOL - thanks!

[Flynn]

TUESDAY - FEBRUARY 27, 2007

UPDATE: Hooray, I actually made it to the gym today (good thing I keep the gym bag in the car); meeting finished early enough to get to the gym late this afternoon. Things started out slow but it picked up towards the end. I?ll probably sleep well tonight.

BACK:

Wide Grip Chins: 10, 8(+2), 8(+2), 7(+3)

DB Row: 10x70, 10x70, 8x80

Close Grip Cable Rows: 10x140, 8x150(8x100)

Straight Arm Pulldown: 12x90, 10x100, 8x110

TRICEPS:

Decline Extensions: 10x60, 10x60, 8x70

Supinated Single Arm Pressdowns: 10x50, 8x55, 8x55

One Arm Cable Kickbacks: 10x30, 8x35

ABS: Hanging Leg Raises / Cable Crunches (3x)

[Hibiscus09]

Nice avi gorgeous! Is that Big B approved :p?




Ummmmm. . . . . . . well, I can honestly say he likes me in that outfit! LOL

[Flynn]

Ummmmm. . . . . . . well, I can honestly say he likes me in that outfit! LOL

Why am I not surprised - ummmmm! LOL!

[Flynn]

WEDNESDAY - FEBRUARY 28, 2007

Here I go again - ugh! I didn?t include the sled weight on the Hack Squats because I don't know it, but the dang thing is heavy w/o weight; use about 20-30reps as a warm-up - should count it as a set ;).

LEGS

Hack Squat: 15x90, 12x140, 10x180, 8x200, 8x200(8x90)

Leg Curls: 10x100, 8x110, 8x110(8x60)

Leg Extension (single leg): 10x70, 8x80, 8x90

Adductors: 15x150, 12x160, 10x170
Abductors: 15x150, 12x160, 10x170

SHOULDERS

Lateral Raises: 15x15, 10 x 20 x 2 (leaning)

Reverse DB Fly: 12x30, 10x35, 10x35, 8x40

FOREARMS

Wrist Curls (front/back): 15x30, 12x40, 10x50 / 10x30, 10x40, 8x50

Stretching: 10minutes

[mom24boys]

Nice WO Flynn...Happy HuMp day ;)

[Flynn]

THURSDAY - MARCH 1, 2007

CHEST:

Incline Smith Press: 12x125, 8x145, 6x175(8x125), 6x175(8x125)

Hammer Strength Press: 10x140, 6x180, 6x180(8x140)(8x90)

Incline DB Fly / Press: 10x40(+10), 8x45(+8), 8x45(+8)

Cable Fly: 10x55, 10x60, 8x60, 8x60

BICEPS:

BB Curl: 12x45, 10x65, 8x70

Spider Curl: 10x50, 8x60, 8x60

Standing Cable Curls: 10x55, 8x60, 8x60(8x35)

CARDIO: 30-Elliptical

[Flynn]

Friday - March 2, 2007 / Cardio: 45-Minutes Spin Bike

-------------------------------------------
Sunday - March 4, 2007 / Cardio: Bosu Training/Jump Rope - 40minutes

--------------------------------------------
Monday - March 5, 2007

CARDIO: 45-Spin Bike (Early AM)

CHEST:
Incline DB Press: 10x70, 7x75, 6x75(10x45), 6x70(8x50)(8x40) {Failed getting the 80lbs up :(. }

DB Press: 4x80, 4x80

Cable Fly: 12x55, 12x60, 10x65, 8x65(8x40)
Push-Ups: 20, 15, 12, 12

Serratus: BB incline shoulder raises (http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.html): 20x135, 15x155 {Kept things light to get the form right - thanks Chris}

BICEPS:
Single Arm BB Curl: 12x20, 8 x 30 x 3

Standing Cable Curls: 10x55, 8x60, 7x65(8x35)

Incline DB Curl: 8 x 30 x 3

ABS:
Flat Bench Hip Lifts: 30x25, 25x25, 25x25
Decline Russian Twists: 1-minute each set (3x)

[kimsquit]

good stuff Flynn!

and I didn't even need to bump your thread! ;)

You declined a Russian twist? I heard they were tasty...

[Flynn]

good stuff Flynn!

and I didn't even need to bump your thread! ;)

You declined a Russian twist? I heard they were tasty...

Ha, beat you to the punch Champ :p. I'm staying away from the Russian Twist comment but you do get around up there in BC :).

[kimsquit]

Ha, beat you to the punch Champ :p. I'm staying away from the Russian Twist comment but you do get around up there in BC :).

Get your mind outta the sewer! I was innocently referring to one of these:


:p

http://home.att.net/~anyas_treasures/pepsitwist_a.JPG

[Flynn]

Get your mind outta the sewer! I was innocently referring to one of these:

:p

Sure you were ;). Btw, I have a second home in the 'mind' sewer and not ashamed to say I visit quite often :p.

[kimsquit]

Sure you were ;). Btw, I have a second home in the 'mind' sewer and not ashamed to say I visit quite often :p.
plus it's not too far from the gutter, where I can usually be found

[Hibiscus09]

Hiya cutie! :) Nice job on the spinning, bosu stuff and lifting! :D

[mom24boys]

Chris..are you being a bad influence in here? :D
Hi Flynn looks like you have been going strong WTG :) HAppy Monday

[Flynn]

Hiya cutie! :) Nice job on the spinning, bosu stuff and lifting! :D


Chris..are you being a bad influence in here? :D
Hi Flynn looks like you have been going strong WTG :) HAppy Monday

Thanks Ladies!!!

[Flynn]

Tuesday - March 6, 2007

I got a little ambitious today and it didn't quite pay off. I attempted the glute-ham raise again - oops. Let's just say "crash & burn" is descriptive :eek:. I should have tried them after the warm-up instead of after the front squats. You live and learn :p. Otherwise the workouts have been going OK...if I could only get that nutrition thing down ;).

LEGS

Front Squats: 12x115, 10x135, 10x135, 8x155, 8x155

Glute-Ham Raises: 4, 4, 3, 3 (3 negs)

Split Leg Deadlifts: 10x45, 10x45, 8x50 (each leg)

DB Sumo Squat: 25x85, 20x105, 15x105

Seated Calf Raises: 15x55, 12x65, 10x65

ABS: Swiss Ball Tucks/Jackknives/Crunches - 2x

Stretching: 15minutes

[kimsquit]

I don't think that there is an easy way to do glute-ham raises...I do 'em after my standing ham curls and it's pure misery.

What's the deal with your nutrition? Too much good food at home or are you just not motivated to eat chicken & tuna?


:)

[Flynn]

What's the deal with your nutrition? Too much good food at home or are you just not motivated to eat chicken & tuna?
:)

All the above :).

[Flynn]

Thursday - March 8, 2007: Cardio: 45-Minutes Spin Bike

Friday - March 9, 2007: Day off - all day meeting

-------------------------------------------------

Saturday - March 10, 2007

BACK/CHEST/TRICEPS:

Wide Grip Pulldowns: 12x140, 10x150, 8x160(8x110), 8x160(8x110)
Incline Smith Press: 12x125, 8x145, 6x165, 6x165

T-Bar Row: 10x90, 10x100, 8x115, 8x115(8x90)
Hammer Strength Press: 10x140, 9x160, 8x160, 8x160(8x90)

Straight Arm Pulldown: 10x100, 8x110, 8x110
Supinated Single Arm Pressdowns: 10x55, 10x55, 8x60(8x35)

Cable Kickbacks: 10 x 35 x 2, 8x35

DELTS:

Hammer Strength/Reverse Fly: 10x70, 8x80(8x50), 8x80(8x50)

Cable Lateral Raises: 10x25, 8x30

[Flynn]

Monday ? March 12, 2007

Trying to start the week off right so here?s leg day :). Kept the reps on the high side and tried to keep the rest periods consistent but that didn?t always work out.

LEGS

45˚ Leg Press: 20x90, 15x140, 12x180, 10x200, 10x220
Romanian Deadlifts: 20x95, 15x145, 12x165, 10x185, 8x185

Adductors: 15x150, 12x160, 10x170
Abductors: 15x150, 12x160, 10x170

Seated Calf Raises: 20x55, 15x65, 15x75

FOREARMS: Wrist Curls: 15 x 50 x 3

Stretching: 10minutes

[Gunn27]

Darn fine start to the week, I see! Hope it's a good one for ya'. :)

[Flynn]

Darn fine start to the week, I see! Hope it's a good one for ya'. :)

Thanks G-man, I'm a tryin :).

[Flynn]

Tuesday - March 13, 2007

This one felt good today although it didn't feel that way walking through the door - kind of surprised myself, which is a good thing :p.

CHEST/BICEPS:

Incline DB Press: 10x65, 10x70, 7x80, 6x80(8x50)(8x40) - Yippee, got the 80lbs up.
EZ Bar Curl: 10 x 70 x 3

Single Arm Smith Machine Press: 10x65, 8x75, 8x75 (Failed to get 8 on the right arm the last set)
Standing Cable Curls: 10x60, 8x60, 8x60, 7x65(8x40)
Cable Fly: 12x60, 10x65, 10x65

Dips: 15 (2x)
Cable Curls: 12x30, 10x40

Concentration Curls: 10x30, 8x35

CARDIO: 15minutes - Bike

[kimsquit]

those "surprise" workouts are always a treat ;)

good job, Flynn!

[Flynn]

those "surprise" workouts are always a treat ;) good job, Flynn!

Because they rarely come around - thanks Chris :).

Today's Workout

Cardio: Spin Bike - 65 minutes / Day off from gym.

[Gunn27]

Great job on the 80's, Flynn. In fact the whole w/o looks damn good.

Spinning, huh? I've thought about it, but I'm worried I might get an instructor as sadistic as Barb leading the class. :eek:

Happy Hump Day! :)

[Hibiscus09]

Nice job on the workout, Flynn! Yay for getting the 80s up! Good job on the cardio also. :)

[Flynn]

Nice job on the workout, Flynn! Yay for getting the 80s up! Good job on the cardio also. :)

Thanks gorgeous...still just trying to keep up :).

[Flynn]

Thursday - March 15, 2007

Note: I'm beginning to feel stronger although the weight is not going up much. I'm able to hold my form a lot better throughout the workout. Hey, I take what I can get :p.

BACK/TRICEPS:

Giant Set
Wide Grip Chins: 10, 9(+1), 8, 8
Lat Pull-down: 8 x 110 x 4
Decline CGBP : 15x105, 12x135, 10x155x2

Close Grip Cable Rows: 10x150x2, 8x160(8x110)x2
V-handle Pressdowns: 12x80, 10x90, 8x100(8x60)x2

Straight Arm Pulldown: 12x90, 10x100, 8x110
One Arm Cable Kickbacks: 10x35, 10x35

DB Shrugs: 12x75, 10x80, 10x85

SHOULDERS:

S-Arm Cable Lateral Raise: 12x25, 10x30, 8x30
S-Arm Reverse Cable Fly: 10x30, 10x30

[kimsquit]

Hey Flynn! nice job! what sort of rest are you taking between sets?

~ Chris

[Flynn]

Hey Flynn! nice job! what sort of rest are you taking between sets?

~ Chris

I really don't keep track of rest time (probably should), but it's usually about 60-90seconds, depending on the exercise. Because I superset a lot, each muscle group gets a little more rest :).

[Hibiscus09]

Very nice workout, Flynn! :)

[Flynn]

Very nice workout, Flynn! :)

Trying to get ready for summer ;).




Today's Workout

Cardio: Spin Bike - 65 minutes / Day off from gym.

Repeat:

[timberwolf]

Thursday - March 15, 2007

Note: I'm beginning to feel stronger although the weight is not going up much. I'm able to hold my form a lot better throughout the workout. Hey, I take what I can get :p.

BACK/TRICEPS:

Giant Set
Wide Grip Chins: 10, 9(+1), 8, 8
Lat Pull-down: 8 x 110 x 4
Decline CGBP : 15x105, 12x135, 10x155x2

Close Grip Cable Rows: 10x150x2, 8x160(8x110)x2
V-handle Pressdowns: 12x80, 10x90, 8x100(8x60)x2

Straight Arm Pulldown: 12x90, 10x100, 8x110
One Arm Cable Kickbacks: 10x35, 10x35

DB Shrugs: 12x75, 10x80, 10x85

SHOULDERS:

S-Arm Cable Lateral Raise: 12x25, 10x30, 8x30
S-Arm Reverse Cable Fly: 10x30, 10x30

Workouts are looking good.
How long does each workout usually take you?

[Flynn]

Workouts are looking good.
How long does each workout usually take you?

Thanks Z-Man! It usually takes no more than a 60 to 75minutes.

[Flynn]

Saturday - March 17, 2007

Doing the unilateral work, I discovered that my left side is much stronger than the right on most exercise, so I'll keep w/the one-arm work to hopefully bring up the right side. I'm left-handed and although my right bicep isn't stronger than the left, it endures more work.

CHEST/BICEPS:

Incline S-Arm Smith Machine Press: 12x55, 10x75x2, 6x85x2

S-Arm Hammer Press: 12x110, 10x130x2, 8x140
BB Curls - 21?s: 1x45, 1x55

Incline DB Flyes: 10x40x2
S-Arm EZ Bar Curls: 10x30, 8x30

Cable Fly: 12x60, 10x65, 10x65
Standing Cable Curls: 10x60, 8x60, 7x65(8x40)

ABS:

Hanging Leg Raises: 1 x 30 (3sets)
Cable Oblique Twists: 20 x 25 x 3 (Hard to describe but using both cables (one high other low) and face the weight stack, rotate the body as if you were pressing/pulling w/o extending the arms too far in front or behind.)

[kimsquit]

bumping you up from page three ;)

I'm also a leftieand I totally know what you mean about your right arm enduring more work!

[Flynn]

bumping you up from page three ;)

I'm also a leftieand I totally know what you mean about your right arm enduring more work!

LOL! I'm out of town today so wouldn't be able to make it to the gym for leg day - ah shucks :p, so I did cardio before work.

CARDIO: 60 minutes bike - 10 minutes stretching

[jaguarr]

I think you need to be experiencing more regret over your missed leg day, oh Mighty Flynn. I'm now questioning your committment. :p

jag

[kimsquit]

no legs?

I find your lack of faith disturbing

http://www.thevoiddeck.org/media/2/20060419-faith2.jpg


:p

[jaguarr]

:D

This is what Vader said after he learned that Flynn didn't regret missing his leg workout:

http://img.photobucket.com/albums/v287/jaguarr/shh/noooooooo.jpg

jag

[Flynn]

I think you need to be experiencing more regret over your missed leg day, oh Mighty Flynn. I'm now questioning your committment. :p

jag

Hey Jag, how are things? You know me better than that - never had any to begin with...look at it as a fleeting commodity ;).


no legs?

I find your lack of faith disturbing

http://www.thevoiddeck.org/media/2/20060419-faith2.jpg

:p

LOL! How did you know I'm a big Star Wars fan? HBO has been showing the first three in HD for the past few weeks. Now I've have seen each one at least 8x. OK, stamp nerd on my forehead :).

[Hibiscus09]

Hiya nerd -- I mean hottie! :D

I love Star Wars!!

[Flynn]

Hiya nerd -- I mean hottie! :D

I love Star Wars!!

Haha, we can be nerds together :).

[Flynn]

CARDIO: 60-Minutes (Early AM)

BACK/SHOULDERS:

Lat Pull-down: 12x140, 10x150x2, 8 x 160(8x110) x 2
BB Shoulder Press: 12x65, 10x75, 10x95, 8x95x2

Hammer Strength Row: 12x180, 10x230x2, 8x230(8x180)
Lateral Raises S-Arm (Leaning): 12x20, 10x25, 10x25

Straight Arm Pulldown: 12x110, 10x120x2, 8x120
Hammer Strength/Reverse Fly: 12x70, 10x80x2, 8x90(8x60)

DB Shrugs: 12x80, 10x85, 10x85

TRICEPS:

S-Arm Supinated Press-downs: 12x55, 10x60x2, 8x65(8x35)

Bench Dips: 15 (2x)

DB OVH Extension: 12 x 50 x 2

[mom24boys]

Hiyas Hotstuff...'nother Star wars Fan here. :)

[Flynn]

Hiyas Hotstuff...'nother Star wars Fan here. :)

Woohoo! I tell ya there's nothing like watching the first series, digitally remastered in HD, on a 1080p big screen TV :p. It's still hard to believe that Lucas didn't win a Oscar, at least for special effects...way ahead of its time IMO. Still holding a grudge after 20yrs. ;).

[mom24boys]

I loved it when it first came out in the late 70's(actually saw the first show at the Drive in, so of course i didnt remember most of it :P)..then i kinda grew ho hum until they put out the book "episode 1~The Phantom Menace" awesome read...hooked me for good :D

[Flynn]

Hiyas Hotstuff...'nother Star wars Fan here. :)

Woohoo! I tell ya there's nothing like watching the first series, digitally remastered in HD, on a 1080p Big Screen TV :p. It's still hard to believe that Lucas didn't win a Oscar, at least for special effects...way ahead of its time IMO. Still holding a grudge after 20yrs. ;).

[kimsquit]

I am Qui-Gon Jinn

Overall, you're a pretty well balanced person.
But maybe you focus a little too
much on the here and now.
Think about the future before its too late.

Here's the breakdown on how I fared:

Qui-Gon Jinn: 71%
Lando Calrissian: 71%
Mace Windu: 66%
Boba Fett: 65%
Han Solo: 62%
Obi-Wan Kenobi: 62%
Chewbacca: 60%
Darth Maul: 59%
R2-D2: 56%
Count Dooku: 55%

Which Star Wars Character Are You? (http://www.seabreezecomputers.com/starwars/)

;)

[Flynn]

I am Obi-Wan Kenobi

You are civilized, calm, and have a good sense of humor, even when those around you don't. You can hold your own in a fight, but prefer it when things don't get too exciting.

Obi-Wan Kenobi: 81%
Yoda: 76%
R2-D2: 73%
Qui-Gon Jinn: 66%
Mace Windu: 65%
Princess Leia: 64%
C-3PO: 60%
Padme: 59%
Chewbacca: 58%
Luke Skywalker: 58%

[LR3]

Obi-Wan Kenobi 74%
Qui-Gon Jinn 71%
Chewbacca 69%
Princess Leia 67%
Lando Calrissian 66%
R2-D2 65%
Padme 64%
Luke Skywalker 62%
Yoda 62%
Han Solo 61%

[mom24boys]

Your results:You are Princess Leia
Princess Leia 81%
Obi-Wan Kenobi 72%
Padme 72%
Luke Skywalker 71%
Yoda 68%
R2-D2 67%
Han Solo 64%
An Ewok 62%
C-3PO 58%
Mace Windu 56%

You are an excellent friend
and an unselfish person,
yet you like to spend a lot of
time on your hair and fashion.
You spend most of your time
with guys that are too cocky,
too hairy, or too related.
http://i136.photobucket.com/albums/q195/lisabethr/leia.jpg

[Hibiscus09]

I am Obi-Wan Kenobi*I didn't know he had breasts and a vagina!! :D

Obi-Wan Kenobi 79%
Padme 77%
Yoda 75%
Princess Leia 73%
Qui-Gon Jinn 73%
An Ewok 60%
R2-D2 58%
Luke Skywalker 56%
Boba Fett 55%
C-3PO 54%

You are civilized, calm, and
have a good sense of humor,
even when those around you don't.
You can hold your own in a fight,
but prefer it when things
don't get too exciting.

Brian is the same person as Kimsquit:

You are Qui-Gon Jinn

Qui-Gon Jinn 75%
Lando Calrissian 72%
Obi-Wan Kenobi 66%
Mace Windu 66%
Darth Maul 65%
Chewbacca 65%
Boba Fett 58%
R2-D2 57%
Yoda 57%
Han Solo 57%

Overall, you're a pretty well balanced person.
But maybe you focus a little too
much on the here and now.
Think about the future before its too late.



Hey -- I just noticed some of the men have some Princess Leia and some don't. I think Brian and Christopher need to embrace their feminine side. :D

[Flynn]

I am Obi-Wan Kenobi*I didn't know he had breasts and a vagina!! :D

Well we never did see what he had under that robe - LOL!

[Flynn]

March 21, 2007

I was a little run down in today but managed to get through it; those are the ones that count right :). The cardio is beginning to catch up to me. I don't know how people do it twice a day consistently and survive. Btw, I attempted to lift heavy on bench for a change and just reconfirmed how weak I am with this movement :(.

CARDIO: 60-minutes (Early AM)

CHEST:

BB Press: 5x185(10x135), 4x185(10x135), 5x185(8x135)

Incline S-Arm Smith Machine Press: 12x65, 10x75, 9x75, 8x85, 12x60

Dips: Bwt. x 15 x 2
Cable Fly: 12x60, 10x65(10x35)

Incline CG DB Press: 10x35x2, 9x40x2 (holding the weights together)

BICEPS:

Cable Curls: 10 x 100 x 2, 8 x110(8x70) x 2

Incline DB Curls: 10 x 30 x 2

Stretching: 10-minutes, particularly the shoulders - doing lying external and internal rotation movements

[Hibiscus09]

March 21, 2007

I was a little run down in today but managed to get through it; those are the ones that count right :). The cardio is beginning to catch up to me. I don't know how people do it twice a day consistently and survive. Btw, I attempted to lift heavy on bench for a change and just reconfirmed how weak I am with this movement :(.

No whining!!! :D

Nice job working out when you didn't feel like it, kiddo! :)

[Flynn]

No whining!!! :D

Yes Mistress Diane :p.

[Flynn]

OK, this one felt good...not while I was doing it but the fact that I felt strong and my form held. This has been the most that I have done on front squats, going below parallel, so that's a win. See Diane, no whining :).

LEGS

Front Squats: 15x115, 12x135, 10x155, 6x175, 6x175, 15x95

Romanian Deadlifts: 15x135, 12x155, 10x175, 8 x 185 x 2

S-Leg SLDL: 10 x 25 x 2

Adductors: 15x160, 12x170, 10x180
Abductors: 15x160, 12x170, 10x180

Standing Calf Raises: 15x120, 12x140, 10x160

Stretching: 15-Minutes

[Hibiscus09]

Yes Mistress Diane :p.

http://i29.photobucket.com/albums/c288/hibiscus09/bc.gif



See Diane no whining :).

LEGS

Front Squats: 15x115, 12x135, 10x155, 6x175, 6x175, 15x95

Romanian Deadlifts: 15x135, 12x155, 10x175, 8 x 185 x 2

S-Leg SLDL: 10 x 25 x 2

Adductors: 15x160, 12x170, 10x180
Abductors: 15x160, 12x170, 10x180

Standing Calf Raises: 15x120, 12x140, 10x160

Stretching: 15-Minutes

Very nice!! :)

[mom24boys]

nice job "Obi" :D

[kimsquit]

Pleased with your workout I am

http://www.starwars.com/databank/character/yoda/img/movie2_bg.jpg

[Flynn]

Pleased with your workout I am

http://www.starwars.com/databank/character/yoda/img/movie2_bg.jpg

Thanks master Yoda. I only follow your lead - LOL!.

Today: CARDIO: 50-minutes Elliptical Machine / 10-minutes stretch.

[Flynn]

BACK/CHEST:

Wide Grip Pull-ups: 10, 10, 10, 8
Cable Fly (lo to hi): 15x30, 12x35, 10x40, 10x45

Hammer Strength Row: 12x180, 10x230, 8x250
Hammer Strength Press: 6x180, 7x180, 6x180

Pull-Over: 12x60, 10x65, 8x75

DB Shrugs: 12x80, 10x85, 10x85

SHOULDERS:

DB Press: 12x35, 10x40, 10x50

Cable Lateral Raise: (21's) - 1x20, 1x25

Hammer Strength/Reverse Fly: 12x70, 10x80(10x50), 8x90(8x60)