Flynn’s ’06 journal…Let the journey begin!!!

[Flynn]

Ok guys, here goes nothing (a little more I hope)! After contemplating and being hesitate about starting a thread, I decided to take the plunge (thanks Hib). I realized that when I keep a journal I stay motivated and focused or at least the odds improve. It also allows me to keep track of my progress.

I was not able to workout from the end of last November ’05 to the middle of January ‘06. Making a long story short, walking was a challenge sometimes (back problems), but I’m putting that behind me. However, I gained about 15lbs :(. Couldn’t take it anymore and against doctor orders, I began working out again in January. Things were slow, but I ‘checked’ my ego at the door and although it was hard on occasion, I’m progressing. I’m a classic endo/mesomorph…retain muscle but have trouble losing body fat. Stats: 5'7", 180lb, BF% - too high.

I’ll post the workouts for this week and go from there…busy season so hopefully I will not fall behind; prodding helps ;). Picture from late 2004....hope to see him again by 6/06.

[Hibiscus09]

Wow, Flynn -- I love those photos! Your back looks great and you just look hot in the second one -- everything looks great. :)

Good luck! I'm sure you can get back to where you were. I'm sorry about the back problems. Hopefully, they won't get in your way.

I'll be sure to cheer you on along your way!

[GREENFEATHER]

Good luck!!

[Gunn27]

Great looking pics Flynn, look forward to following your progress. :)

[GSCampbell]

Fantastic pics! If your body fat is "too high" then mine must be in orbit! :)

Welcome to the journal section. I look forward to following along.

[ChocoChick]

Welcome to the forum. :)

[joed]

Good to see ya here.

[jtroster]

Good to see you here. I'm 5'7" and 180 but I sure don't look like you. Now I have a goal;)

[Flynn]

Thanks for the support guys/gals. I'll need all that I can get. Those pics are from 2004 (the good ole days). I think I was about 163-165lbs. Currently, I'm about 15lbs heavier (180lbs) and BF in the mid to hi teens :(, so I have some work to do. Any comments or criticism is welcome. I realize the hamstrings and rear delts are weak points, hence the glut/ham raise and leaning pulls.

Workouts, past few days:

Wednesday – March 22, 2006

CARDIO: 50min. Spin bike (am)
---------------------------------------------------------------
CHEST:

Incline DB Press: 10x60, 8x70(8x40), 6x75(8x40)

Hammer Strength: 5x200, 5x200, 5x200(10x135)

Decline Bench: 10 x 135 x 2
Cable Flyes: 10 x 50 x 2 (Superset)

BICEPS:

BB Curls: 10x65, 8x65, 6x75(6x45)

Incline DB Curls: 10x30, 8x30

Dbl. Cable Curls: 8x50, 8x50(8x35)


THURSDAY – MARCH 23, 2006

CARDIO: 50min. Spin bike (am)
---------------------------------------------------------------
ABS:

Hanging Knee Raises: 30, 30, 25, *
Hanging Knee Alt. Lifts: 10 each leg *
Reverse Lat Crunches: 15 x 60, 12x70, 12x70 (Giant Set)

Hanging Hip lifts: 10 (each side/2sets)

Cable Push/Pull: 20 x 30 x 2

SHOULDERS:

Machine Press: 3-warmup sets / 10x15, 8x160, 6x170(8x90)

Lateral Raises (seated): 8 x 20 x 3 *
Str8 bar External Rotation: 10x30, 10x30, 8x40 (Superset)

Leaning Cable Pulls: 12x120, 10x130, 8x140 (Stack’s weight is off)

Cable Reverse Fly: 8 x 30 x 2 (Single arm)

TRICEPS:

”V” handle Pressdowns: 10x80, 8x90, 8x100(8x60)

Decline Skullcrushers: 8 x 60 x 3

Cable Kickbacks: 10 x 30 x 2


OFF - March 24


SATURDAY – MARCH 25, 2006

LEGS:

BB Squats – ATF : 12x135, 8x185, 5x205(8x135)

Glut-Ham Raise: 5, 4, 3 x bwt.[needed spotter]

Single Leg SLDL: 10 x 25 x 2

Adductors: 10x150, 9x160, 8x170
Abductors: 10x150, 9x160, 8x170

Single Leg Calf Raise: 10 x 40, 8x40

Seated Calf Raise: 12x55, 10x55


COMMENTS: First time squatting in a long while. Although the weight is not heavy by most standards, my legs are already feeling it - ‘pain’

SUNDAY – MARCH 26, 2006

Cardio: 50minutes / Yoga: 30minutes

[bilnv]

Welcome, and great pics. Keep us posted.

[jaguarr]

Damn, dude. You were shredded when you had those pic's done. Nice routines, too (they look somewhat similar to mine). If you were there before, you can get there again. Welcome to the forums!

jag

[Flynn]

Damn, dude. You were shredded when you had those pic's done. Nice routines, too (they look somewhat similar to mine). If you were there before, you can get there again. Welcome to the forums!

jag

Thanks Jag...great minds think alike :). The interesting thing is when they were taken I didn't see myself like that and didn't appreciate the hard work. Now, it sometimes feels daunting…if almost 2yrs later, I’ll be able to get it back. We'll see!

[fitnessman]

Looking forward to your progress!

[Flynn]

Looking forward to your progress!

Counting on you guys to keep me honest!

[Flynn]

MONDAY - MARCH 27, 2005

BACK:

Wide Grip Pull Ups: 8, 8, 8, 8 (Hammer Grip)
Incline Smith Press: 6 x 175 x 3 (Superset, lagging body part)

T-bar Rows: 6x115, 6x115, 6x115(6x90)(6x45) [drop set]

DB Rows : 8 x 75 x 2, 6x80

BICEPS/TRICEPS:

Rope Pressdowns: 10x70, 10x80
BB Curls: 10x45, 8x65

Single Arm DB Overhead Ext.: 10 x 30 x 2
Incline DB Curls: 10 x 30, 8x30(+2) – pause 5sec to get last 2


Favorite body part is back :). I’m trying to do at least one incline chest exercise on back day to bring up my upper chest. Also, threw in some arm work because I won’t make it to the gym tomorrow, but I got a little tire at the end so nothing impressive there.

[KALIMAN91]

Hey Flynn you name looks familar werent you from forcedrep? Pics look familar????
Anyway welcome!

[Gunn27]

Nice workout yesterday Flynn, WTG. :)

[Flynn]

Hey Flynn you name looks familar werent you from forcedrep? Pics look familar????
Anyway welcome!

Hey Kal! Yup, it's me from FR...the good old days ;). I've been around awhile but was lazy in starting a journal. I have run across Hib and was finally convinced to start a journal. I know Zar and Crazymike are around occasionally but haven't run across anyone else.

Thanks Gunn - back is the favorite bodypart but some work is required on the pull-ups!

[KALIMAN91]

Hey Kal! Yup, it's me from FR...the good old days ;). I've been around awhile but was lazy in starting a journal. I have run across Hib and was finally convinced to start a journal. I know Zar and Crazymike are around occasionally but haven't run across anyone else.

Thanks Gunn - back is the favorite bodypart but some work is required on the pull-ups!

Only other guys i know around are bodyhard and Arod.

Well good luck getting back.I am sure you wont have any problems getting back to where you were.Alittle time and dedication is all it will take.

[Flynn]

Wednesday – March 29, 2006

CARDIO: 60min.- Spin bike (am)
-----------------------------------------------------------------------

CHEST:

BB Press: 5x185, 5x185, 5x185, 3x205(8x135)

Incline DB Press: 8x75, 6x75(8x45), 6x75(8x45)

Dips: 12 x bodyweight x 3 (+10 assisted – last set)*
Cable Crossovers: 16x50, 14x60, 14x60

Incline DB Flyes: 10x35, 8x40

SHOULDERS:

Machine Press: 7x160, 7x160, 6x160(6x120)(6x80)

Cable Lateral Raises: 10x25, 8x30(8x20), 8x30(8x20)

Reverse Cable Fly: 10x30, 8x40, 6x45(6x25)

Bent Over Reverse Cable Fly: 8 x 30(8x20), 6x35(6x25) [single arm]

*Superset

Comments: I felt pretty good during the workout considering I did an hour of Cardio this morning…thought I would be dragging. I guess the day off yesterday ‘done’ the body good :). I beginning to see changes, feel stronger, and look a little leaner than when I started but my weight has stayed consistent (178-183)…too early to panic ;).

[jaguarr]

You're doing cardio before you lift? :confused: I'm surprised you made it through your routine, man. If I do that, my glycogen stores are so depleted that my workouts suck hard. Nice work for a glycogen deprived guy! :D

jag

[Flynn]

You're doing cardio before you lift? :confused: I'm surprised you made it through your routine, man. If I do that, my glycogen stores are so depleted that my workouts suck hard. Nice work for a glycogen deprived guy! :D

jag

Hey Jag! The cardio is done at 5:30-6:00am and then I lift around 12pm - should have been a little clearer. Cardio has always been easy for me especially on a spin bike...taught a "Spin Class" for years. The Tivo helps: record the 'Daily Show' at night and watch while riding in the morning :).

[jaguarr]

I'm surprised you don't fall off the bike, laughing. :D Thanks for the clarification. You had me thinking you did a half an hour of cardio and then went and hit the weights, which would be harcore! :eek:

jag

[Flynn]

I'm surprised you don't fall off the bike, laughing. :D

jag

Somtimes it's all I can do to stay on the bike :).

[Flynn]

Hey guys,

I have not flaked-out just yet w/this journal. I haven’t updated the journal in a few days due to a setback, no pun intended. I went to the doctor because the back was really acting up (degenerative disc [L4-L5/S1] and we finally decided to order a series of Epidural steroid injections; hopefully this will give me some needed relief.

Five to ten days prior to the injections, I cannot take ibuprofen or acetaminophen – ugh…taking them like candy anyway! After the injections, I may have to have a Lumbar discography (doesn’t sound pleasant/the description is worse) if the injections don’t offer much relief. So I am going to have to take a few more days from working out - just when things were starting to kick-in :(.

[jaguarr]

Hey, sorry to hear about your back, man. It's always frustrating to get news like that. Feels like a huge setback. But, you're doing the right thing by getting it addressed. It might take you out of the game for a bit, but better to be out for a bit because you're getting repairs done than to be out forever because you didn't. Ya know? Keep us posted!

jag

[joed]

Hang in there man.

[Flynn]

Thanks Jag / Joed but....

[Flynn]

I know I’m not following the doctor’s orders and also being a little ‘hard-headed’…mother use to say, ‘a hard head makes a soft bottom’. Nevertheless, it is(was) driving me crazy not being able to workout. Ok, here comes the rationalization. Since the epidural injections are schedule for Wednesday, I figured how could a few days of working out hurt as long as I’m careful and don’t aggravate the situation. Plus, the injections should help! Rationalizing done!

MONDAY - APRIL 10, 2006

CHEST

BB PRESS: 7x185, 6x185, 5x185(8x135)

INCLINE DB PRESS: 8x70, 7x75, 6x75(8x45)

DIPS: 12 x bwt., 12 x bwt., 12 x bwt. (12 assisted)

Cable Xovers: 8x55(8x30), 7x60(8x30)

BICEPS

DB Curls: 6x40, 5x40(10x20), 5x40(10x20),

Single Arm BB Curl: 10x20, 8x30

Cable Curls: 10x50, 8x60(8x30)

[jaguarr]

LMAO! You're almost as stubborn as I am! :D Nice workout. I hope you don't turn into a gimp from it. :)

jag

[fitnessman]

LMAO! You're almost as stubborn as I am! :D Nice workout. I hope you don't turn into a gimp from it. :)

jag

Come on! None of ever work through injuries (cough...Cough) I mean it just doesn't make good bodybuilding (trained for six weeks working through cracked ribs) sense.

[jaguarr]

Come on! None of ever work through injuries (cough...Cough) I mean it just doesn't make good bodybuilding (trained for six weeks working through cracked ribs) sense.

I hear that! If it made good sense, then I wouldn't be training through this slight strained muscle in my thigh! :D

jag

[Flynn]

Man, you guys are hardcore or you’ve fried some of those brain cells during one of those injured workouts…can we say, ‘stem cell research’ – j/k!

[Flynn]

TUESDAY - APRIL 11, 2006

Felt ok today all things considered…cardio in the am and lifting in the afternoon. As you can read, I like doing a drop-set of the last work set…old habits die hard. I will not be working out tomorrow due to the epidural injections (drugs – ah!) and will probably be out-of-it most of the afternoon and evening.

CARDIO: 50 minutes spin bike (AM)

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

BACK

Pull Ups: Bodyweight x 10 / 10 / 8 (10 assisted) / 7 Hammer grip

Cable Rows: 8x130, 8x140, 6x150(6x100)(6x70)

One Arm DB Rows: 8x75, 8x75

Close Grip Pulldowns: 7x140, 6x140(6x100)

TRICEPS

V-Handle Pressdowns: 10x90, 8x100, 6x110(6x80)(6x50), 6x110(6x80)(6x50)

Single Arm Ext.: 6x30, 6x30, 6x30

Cable Kickbacks: 10x30, 8x35(8x20)

[Hibiscus09]

I have not flaked-out just yet w/this journal. I haven’t updated the journal in a few days due to a setback, no pun intended. I went to the doctor because the back was really acting up (degenerative disc [L4-L5/S1] and we finally decided to order a series of Epidural steroid injections; hopefully this will give me some needed relief.


Oopsies -- I haven't been keeping up. I'm sorry your back is bothering you!
:( I've never had epidural steroid injections, but I've had epidural anesthesia for baby having and it is a wonderful thing. :) Hope it all goes well for you!

[Flynn]

What’s up everyone! I had the Epidural yesterday and it temporarily offered a lot of relief. The Doc said that was to be expected and that it was mostly from the numbing of the back (ahhh) and I would hopefully feel improvement over the next couple of days. Nevertheless, a moment without pain was great.

Hib, the Doc explained that it was very similar to what they give pregnant women only in its location. The drugs itself are different and women receive a continuous drip but you already know that.

The first needle going into the spine hurt but the second shot I didn’t feel a thing. I was a little light headed after the shot and later developed a migraine headache…never had one and it was not pleasant. I had this weird tired feeling but could not sleep so a lot of people will get early morning emails :). I don’t know if my reaction to the injection was normal, i.e., headaches, frequent urination, sleepy w/strange tire feeling, and easily excitable – weird.

The discomfort and slight pain has returned this morning but that was to be expected. I go in for the 2nd shot in the series in two weeks…something to look forward to :(. I was told to take it easy for the next couple of days and then see how I feel as far as going back to working out – We will see.

Take care of those spines guys/gals!!!!

[Flynn]

Back in the saddle :). The epidural seemed to help…the pain has lessened but I’m still planning to go back in 10 days for a second. The workout was ok, got a little tired at the end, but I’m happy w/the effort.

Monday – April 17, 2006

CARDIO: 50min. Spin bike (am)

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

CHEST: (PM)

Incline BB Press: 10x135, 7x155, 6x155(6x115)

Hammer Strength: 7x180, 6x180, 6x180(6x90)

DIPS: 15 x bwt. x 3*
Cable Flyes: 8 x 60 x 2

Incline DB Fly/Press: 8 x 40 x 2

BICEPS:

Cable Curls: 10x100, 6x110(6x80)(6x50), 6x120(6x90)(6x60), 6x120(6x90)(6x60)

Incline DB Curls: 10x30, 8x30


*Superset

[jaguarr]

Flynn, I'm glad you're feeling better, man. Go easy and don't push your back too hard (you already knew that, though). We all chipped in and got a nurse for you to help you through these hard times:

http://www.electric-lingerie.com/costumes/01.jpg

I hear she's mean with a thermometer so don't piss her off.

jag

[Flynn]

Lmao!

[Flynn]

TUESDAY – APRIL 18, 2006

Decent workout today…threw in some light abdominal work at the end and 15 minutes of stretching. Count it, another one in the book :).

CARDIO: 45min. Spin bike (AM)
-----------------------------------------------------------------------

BACK: (PM)

Wide Grip Pulldowns: 8x140, 7x150, 6x160(6x120)(6x80) [2 drop sets]

Cable Rows: 10x140, 8x150, 6x160(6x100)

DB Rows : 8 x 75 x 2

Leaning Cable Pulls: 10x100(+10partials), 8x110(+8)

TRICEPS:

V-handle Pressdowns: 8x90, 6x100(6x70)(6x40), 6x110(6x80)(6x50)

Supine single arm pressdowns: 10x55, 8x65, 8x65

Single Arm DB Overhead Ext.: 8 x 30 x 2

Cable Kickbacks: 10 x 30, 8x35 (+8 partials)

[Hibiscus09]

Doing great, Flynn! :) Glad the epidural went well. I didn't feel the shot, but I was preoccupied with labor pains and breaking water. :D I remember looking at the two guys & saying oops! Good thing they had on those shoe covers. :eek: :D

Happy Wednesday!

[jaguarr]

Thumbs up on the ab/core work, Flynn. Should help your back a bit. :)

jag

[Flynn]

Thumbs up on the ab/core work, Flynn. Should help your back a bit. :)

jag

Thanks Jag! I can use all the help I can get :D.

[Flynn]

WEDNESDAY – APRIL 19, 2006

First leg workout in awhile so I kept the weight light with a lot of supersetting…slowing the tempo. The leg press was a 1/3 drop/pause w/three drops which kicked up the intensity w/o having to increase in weight (Ian King special) …will definitely feel this more tomorrow.

LEGS:

Single Leg Press: 10x45, 8x90, 8x90 [1/3 drop/pause sets] *
Single Leg SLDL: 10 x 25, 10x25, 8x45

Single Leg Extensions: 10x70, 8x70, 6x70, 6x80, 6x80 (alternating legs no rest between sets)

Adductors: 10x150, 8x170, 8x180 *
Abductors: 10x150, 8x170, 8x180

SHOULDERS:

Tri-Set
DB Shoulder Press: 10x35, 8x40, 7x50
Lateral Raises: 10x15, 10x15, 10x15
Up Right Rows: 10x50, 8x60, 8x60

Single Arm Reverse Flyes: 10x30 (10 partials)

*Superset

[Flynn]

Thursday – April 20, 2006

Today would have been a day off but I'm not working out for the next few day so I thought I get another one in before heading to Toronto for the weekend for a much needed break. I hope everyone has a good weekend.

CARDIO: 45min. Spin bike (am)

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

CHEST:

Incline BB Press: 10x135, 8x155, 4x185(8x135), 4x185(6x135)

DB Press: 8x70, 7x80, 6x80(8x45)

Incline DB Fly/Press: 8 x 40 x 2

Flye Machine: 10x90, 10x100(10x60)

BICEPS:

Preacher Curls: 10x70, 8x70, 8x70(8x40)

Incline DB Curls: 10x30, 8x30

[Flynn]

TUESDAY – MAY 30, 2006

Here we go again so let the journey continue! I know it has been a while but things were out of my hands ;), so, I’m getting back on the horse and will try to feed off the dedication and consistency of you guys and gals. Ok, get all the slacker jokes out of your system now.

I don’t know how smart it was to begin w/supersetting Chest & Back but there’s nothing like a challenge :). Btw, the goal of reaching 160-165 by June 30, 2006 is out of the question. I would have to lose approximately 3lbs a week and with the crappy diet I have, I’ll be lucky to lose 1 lb a week.

Cardio: 35 minutes spin bike (AM)

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

BACK/CHEST:

LAT PULLDOWNS: 12x120, 10x130, 8x140(8x100)*
INCLINE SMITH MACHINE PRESS: 12x125, 8x175, 6x175(8x125)

PULL-UPS: 8, 8, 8 (Altering split grip / Last set hammer grip)*
DIPS: 12 x bwt. x 3

HAMMER STRENGTH ROW: 12x130, 10x140, 8x150(8x100

CABLE ROWS: 10x130, 8x140(8x100)

ABS

HANGING LEG RAISES: Three sets of 30

HANGING SIDE LIFTS: Two sets of 10 (each side)

RUSSIAN TWISTS: Two sets of 40sec. twisting

HYPER-EXTENSIONS: Two sets of 12reps.


* Superset

[jaguarr]

Welcome back to the game, Flynn. Looks like a good restart! :cool:

jag

[Hibiscus09]

Glad you're back at it! :) Nice workout!

[IdahoViking]

Flynn, I'm glad you're feeling better, man. Go easy and don't push your back too hard (you already knew that, though). We all chipped in and got a nurse for you to help you through these hard times:

http://www.electric-lingerie.com/costumes/01.jpg

I hear she's mean with a thermometer so don't piss her off.

jag
How come I never get a nurse that looks like that?

[Flynn]

Welcome back to the game, Flynn. Looks like a good restart! :cool:

jag

Thanks Jag, reading all the really good journals is motivating and makes me want to keep up. So hopefully, this is the last re-start for awhile :). I’m counting on you guys for a kick in the A%# when I start to slack off.


Welcome back to the game, Flynn. Looks like a good restart! :cool:

It’s always nice to hear from you Gorgeous! Thanks for stopping by. When does the next semester begin?

[Flynn]

How come I never get a nurse that looks like that?

That's a Jag special. You'll have to contact him but I warn you there may be a "service fee" - hahaha.

[IdahoViking]

That's a Jag special. You'll have to contact him but I warn you there may be a "service fee" - hahaha.
He sent me a nurse! :)

[Flynn]

WEDNESDAY – MAY 31, 2006

Cardio: 30 minutes spin bike (AM)

--------------------------------------------------------------
I actually felt better than I thought I would, considering yesterday. The back got a little tight but that’s normal and was likely from standing – nothing that a little ice cannot take care.

TRICEPS

Elbow Flared Push-downs: 10x100, 10x100, 8x110(8x70), 8x110(8x80)

DB Kickbacks: 10x30, 10x30*
Bench Dips: 15 x bwt., 12 x bwt.

Supinated Cable Push-downs: 8x140, 6x50(6x30), 6x50(6x30)

BICEPS

EZ Bar Curls: 10x60, 8x70, 8x70(8x40)(+8 partials), 8x70(8x40)(+5 partials)

Incline DB Curls: 10x30(10x20)(10x10)(+8 partials) – 2 drop sets

Standing Cable Curls: 8x50, 8x50(8x30)


* Superset

[jaguarr]

He sent me a nurse! :)

Don't thank me until you see the "service fee". ;)

Nice workout, Flynn!

jag

[Flynn]

Thanks J-man!

[Flynn]

THURSDAY – JUNE 1, 2006

No cardio this morning because I knew I would be doing legs this afternoon and since I have not work them in a while, I thought it better not to exhaust them :). I didn’t push too hard…wanted to see how the back would respond, so I keep the reps high.

LEGS

Glute-Ham Raises: Bwt. x 5 (4 sets…could only go down half way :( – not strong enough to go parallel to the floor)*
BodyMaster – Power Squat: 20x90, 15x140, 12x180(12x90)

Seated Alt. Single Leg Curl: 15x70, 12x80, 10x90(10x50)(+8partials)

Single Leg Alt. Extensions: 10x70, 8x80, 8x80, 8x80(+8partials)

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

* Superset

[Flynn]

Played cardio bunny today: Elliptical machine - 45 w/5min. cool-down. The machine said 615.4 calories but those things are notoriously off, sometimes 15-25%. Nevertheless, I'll take it :).

[joed]

I'll trade ya. At 45 mins mine says half of that.

[Flynn]

I'll trade ya. At 45 mins mine says half of that.

Then yours is probably correct. The club machines because of repeated use are notoriously high.

[Flynn]

SATURDAY – JUNE 3, 2006

I felt pretty good during the workout but suddenly the week caught up to me and I got a little tired at the end. I beginning to see slight changes, looking a little leaner, but then again, I remember saying that the last time.

CHEST:

Incline Smith Machine: 10x125, 6x175(8x125, 6x175(8x125)(12partials x 85)

Hammer Strength Press: 12x90, 6x180(6x90), 6x180(6x90), 10x90 (Single arm - slow reps)

Incline DB Fly/Press: 10x40, 8x40

Dips: 15 x bodyweight x 2*
Cable Crossovers (hi to lo): 8 x 60(8x35) x 2

BICEPS:

Alt. DB Curls: 10x35, 8x40(8x25), 6x40(8x25)

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

SHOULDERS:

Seated DB Press: 12x35, 10x40, 8x50(8x30)

Cable Lateral Raises: 12x20, 8x25, 8x25


*Superset

[jaguarr]

How's your back been holding up now that you're undergoing regular torture sessions again, man?

jag

[Flynn]

How's your back been holding up now that you're undergoing regular torture sessions again, man?

jag

The back has held up well considering. It will get a little tight towards the end of workouts and a few days later...ice has helped. I just resigned myself to something I'm going to have to live with :(. Thanks for asking!

Workout: Cardio 42minutes - spin bike. I won't be able to make it to the gym today so that's it :).

[ChocoChick]

Nice looking wo's Flynn.

[Hibiscus09]

So, you have a spinning bike? I want one. :p Sorry your back is bothering you. :(

[Flynn]

Thanks Ladies! I use your journals to keep me motivated. Hib, I'v had a spin bike for years...use to teach a spin class.

[Flynn]

TUESDAY – JUNE 6, 2006

I could not workout this afternoon so I went this morning, which will probably be the last workout until Saturday. The workout was decent but go a little tired…not use to lifting in the AM.

ABS:

Hanging Knee Raises: 30, 30, 30, 25, *
Reverse Lat Crunches: 20x60, 15x70, 15x70

Hanging Hip lifts: 10 (each side/2sets)

BACK:

Wide Grip Pulldowns: 10x140, 8x150, 7x160(7x110)

Pull-Ups: 8, 8, 8, 8, 6 (Alt. Grip [hammer] last 2 sets)

Cable Rows: 10x140, 8x150, 8x150(8x100), 6x160(6x110)

TRICEPS:

V-handle Pressdowns: 10x90, 9x100, 6x110(6x70)

Single Arm DB Overhead Ext.: 8 x 30 x 2

Cable Kickbacks: 10 x 30, 10 x 30

* Superset

[jaguarr]

Lifting in the morning is hard for me, too, man. Keep at it. The back will strengthen up over time and after awhile, you'll barely know you ever injured it. :cool:

jag

[Flynn]

Lifting in the morning is hard for me, too, man. Keep at it.
jag

Keep at lifting or keep lifting in the morning, I guess either way I'm lifting :p.


The back will strengthen up over time and after awhile, you'll barely know you ever injured it. :cool: jag

I'm going to hold you to that :).

[Flynn]

Workout: Cardio 50minutes - spin bike. I'll be that cardio bunny this week unless I get up early enough to get to the gym by 6:00am...maybe cardio bunny the remaining of the week ;).

[jaguarr]

Killer workout, Cardio Bunny! Now go have yourself a nice salad! :D

jag

[ChocoChick]

I remember reading that it takes ~1 hour for the fluid in the spinal column to decompress or some such thing.. anyway, people with back problems are not supposed to work out within the first hour of waking. I think this was in NRL... maybe someone else can remember the specifics better than I am.

[kimsquit]

I hope your schedule settles out to allow for your training - kudos for the cardio rather than using your time crunch as an excuse to not do anything.

:)

[Flynn]

I remember reading that it takes ~1 hour for the fluid in the spinal column to decompress or some such thing.. anyway, people with back problems are not supposed to work out within the first hour of waking. I think this was in NRL... maybe someone else can remember the specifics better than I am.

I haven't come across that in my research. If you remember the article, send me the link...sounds interesting, not that I'm willing to move much in the morning anyway ;).



I hope your schedule settles out to allow for your training - kudos for the cardio rather than using your time crunch as an excuse to not do anything.

Thanks K! What's interesting is the fact that I thought of this board when I considered doing nothing :eek:. It's hard to whine or make excuses when you and others are in the middle of 'contest prep'.

[Flynn]

In keeping w/this week's theme: Cardio 45minutes - spin bike. Watching the 'Daily Show' makes the time go by quicker than usual.

[ChocoChick]

Thanks Ladies! I use your journals to keep me motivated. Hib, I'v had a spin bike for years...use to teach a spin class.


Haha! Does this mean you're eating chocolate chip cookies now? :D

[ChocoChick]

I haven't come across that in my research. If you remember the article, send me the link...sounds interesting, not that I'm willing to move much in the morning anyway ;).

Ok, here's the exact quote from The New Rules of Lifting:

Some of us like to work out in the morning, some at midday, some in the evening. But all of us should avoid doing anything that involves bending and twisting in the first hour after awakening. That's because our spinal discs fill with fluid overnight, according to Stuart McGill, in Ultimate Back Fitness and Performance.

McGill says the extra fluid magnifies whatever stresses we put on those discs. Heavy stretching, as well as heavy lifting, is a pretty bad idea.

The discs lose 90 percent of that accumulated fluid within the first hour after rising, McGill writes, which means you should be perfectly safe if you wait sixty minutes to lift or stretch.

[Flynn]

Ok, here's the exact quote from The New Rules of Lifting:

Some of us like to work out in the morning, some at midday, some in the evening. But all of us should avoid doing anything that involves bending and twisting in the first hour after awakening. That's because our spinal discs fill with fluid overnight, according to Stuart McGill, in Ultimate Back Fitness and Performance.

McGill says the extra fluid magnifies whatever stresses we put on those discs. Heavy stretching, as well as heavy lifting, is a pretty bad idea.

The discs lose 90 percent of that accumulated fluid within the first hour after rising, McGill writes, which means you should be perfectly safe if you wait sixty minutes to lift or stretch.

Thanks for the information! I knew there was a reason I wasn't built to workout in the morning :). So, chocolate chip cookies is a vice. I don't like chocolate, but if you have a 'World Food Market' near you, I hear they have the best chocalate chip cookies.

[ChocoChick]

I don't like chocolate

What?????

Surely this is a typo!

[Hibiscus09]

:eek: !!!!

[Flynn]

Yup it's correct, I don't like chocolate - never have. The same thing goes for pizza. But, I have other food vices that are worse...standing between me and a NY Style Strawberry Cheese Cake is putting your life in jeopardy :).

OK, same bat channel same bat time: Cardio 45minutes - spin bike. I'm almost ready to threw that damn thing out the 2nd floor window.

[kimsquit]

Yup it's correct, I don't like chocolate - never have. The same thing goes for pizza. But, I have other food vices that are worse...standing between me and a NY Style Strawberry Cheese Cake is putting your life in jeopardy :).

I've never been a chocolate fan either, although I'll eat a bar once in a blue moon. I'd be happy living on nothing but Maine lobster and fresh blueberries for the rest of my life...with a side of fried clams (http://www.baxterscapecod.com/UserUploadedImages/clams2005.jpg) from time to time.

:)

[ChocoChick]

Sigh.

Two down...

[Hibiscus09]

:eek: again!!

Not even chocolate syrup? ;)

[Flynn]

:eek: again!!

Not even chocolate syrup? ;)

No, not even chocolate syrup. I can almost stand chocolate frosting. When I was in Toronto, we went to 'Tim Hortons' I believe, and I had a doughnut w/chocolate frosting, although I peeled most of it off :p.

[ChocoChick]

No, not even chocolate syrup. I can almost stand chocolate frosting. When I was in Toronto, we went to 'Tim Hortons' I believe, and I had a doughnut w/chocolate frosting, although I peeled most of it off :p.

Um. I think you missed her point!

:p

[Flynn]

Um. I think you missed her point!

:p

When I first read it, I thought I got it. But, I said to myself, gnaw that’s not what she meant, not an upstanding conservative southern proper lady like Diane...so much for the fairer sex :eek: hahah!! And for the record ‘I still dont like chocolate, no matter the use' - LOL.

[Hibiscus09]

ha,ha -- oh, of course I did not mean that!! ;) You can use other stuff -- whipped cream (whips), etc. :D

[Flynn]

ha,ha -- oh, of course I did not mean that!! ;) You can use other stuff -- whipped cream (whips), etc. :D

BAD HIB, Bad Hib :p. I sure B doesn't mind at all :).

[Flynn]

SATURDAY – JUNE 3, 2006

Back in the gym – hoorah! I added K’s incline press w/a Supinated Twist – they are harder than they sound or look :eek:. I also added a power lifting movement, which seemed to have given me good results in the past. I did two sets of Clean & Jerk & Press; they push the heart rate and are great for the shoulders w/o the need for a lot of weight…plus the benefit of doing a front squat during the second part of the movement. Mistake: I should have put them first but I guess that’s what happens when oxygen isn’t getting to the top :).

CHEST:

Flat Bench DB Press: 9x70, 7x75, 6x75(6x45), 6x75(6x45) – Hammer grip w/pronated twist (palms facing away)

Incline DB Press: 9x50, 9x50, 8x50(8x35), 8x60(8x35) – Hammer grip w/Supinated twist

Dips: 15 x bodyweight x 3

Incline DB Fly/Press: 10x40, 8x45

Cable Crossovers (lo to hi): 10x30, 8x358

BICEPS:

Seated DB Curls: 10x35, 8x35(8x20), 6x35(8x20)

Single Arm Bar Curls: 12x20, 10x30, 8x30

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

SHOULDERS:

Reverse Cable Fly – Single Arm: 10x30, 8x35, 8x35(8x20)

Cable Lateral Raises: 12x20, 8x25 (+8 partials)

Clean & Jerk Press: 12 x 45, 10x65

[ChocoChick]

I did two sets of Clean & Jerk & Press; they push the heart rate and are great for the shoulders w/o the need for a lot of weight…plus the benefit of doing a front squat during the second part of the movement. Mistake: I should have put them first but I guess that’s what happens when oxygen isn’t getting to the top :).

I wondered about that!

Looks like a good workout anyway :)

[GREENFEATHER]

Flynn, I use the Chiro Blu gel, China Gel or Capzacin HP if my back starts to tighten up along with an ice pack. It works wonders on my old back.

[Flynn]

I wondered about that!

So did I :p. Actually, the order was ok (as variety), it was just wrong for me...too soon after a lay-off. I on occasion would do an isolation exercise before a compound movement to shock the muscles but just working out is doing that these days ;).



Flynn, I use the Chiro Blu gel, China Gel or Capzacin HP if my back starts to tighten up along with an ice pack. It works wonders on my old back.

Thanks, I'll try to find it locally and give it a shot.

[Hibiscus09]

Nice workout, Flynn! :)

Happy Sunday!

[jaguarr]

Good looking workout, man! Enjoy your Sunday!

jag

[Flynn]

Good looking workout, man! Enjoy your Sunday!

jag

Thanks Jag/Hib...just trying to keep up :).

[Flynn]

MONDAY – JUNE 12, 2006

Back day, this is my favorite body part. I was trying to get to 40+ pull-ups in the least number of sets but it took me five as you can read…should have eeked out a few more on the first two sets instead of stopping at ten. Weight is down to 175lb. but I will not meet the goal of 165lb. by end of June :(. So what is a guy to do, EXTEND THE DEADLINE :).

CARDIO: 45 minutes spin bike (AM)

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

ABS

Hanging Leg Raise: 4sets of 30 {took 10sec. pause to get 30 on last 2sets}*
Cable Crunch: 30 x 80 x 3, 15 x 80 {single arm}

BACK

Pull Ups: Bodyweight x 10 / 10 / 7 / 7 / 6 [Hammer grip last 2 sets]

Cable Rows: 10x140, 8x140, 8x150(6x100), 6x150(6x100)

DB Pullovers: 10x60, 8x65

Cable Straight Arm Pull-downs: 10x80, 8x90

TRICEPS

Cable (Elbow Flared) Press downs: 12x90, 10x100, 8x110(8x70), 8x110(8x70)

Decline EZ Bar Ext.: 10x60, 10x60, 10x60(10 presses)

Cable Kickbacks: 10x30, 10x30


* Superset

[jaguarr]

Weight is down to 175lb. but I will not meet the goal of 165lb. by end of June :(. So what is a guy to do, EXTEND THE DEADLINE :).



Hahaha! With your back issues, I think you've earned an extension, man. Nice workout!

jag

[joed]

Yep, thinking outside the box.

[Flynn]

Hahaha! With your back issues, I think you've earned an extension, man. Nice workout!

jag

You, K, and all the others are my motivation, which is just what I needed...people not afraid to let me know when I'm dogging it or questioning me when something doesn't make sense (like doing clear, jerk, & presses last). Thanks guys & gals.

[Flynn]

Yep, thinking outside the box.

Normally, I just fall outside the box and take credit for creative thinking :).

[jaguarr]

Wait......there's a box? :confused:

jag

[joed]

Oh yeah man. Let's see if I can give you an example...hmmmm...got it!
GSC did a heavy leg WO on saturday, and he...ahhhh...'remembered' a rule of his that said "Thou shalt not do abs on the weekend." So begrudgingly he didn't. See how it works??? That's the box, & it can get bigger or smaller or even change shapes if you're creative like him. Boy, I envy that guy so much.

[Hibiscus09]

Nice workout, Flynn! I really enjoy back day a lot also -- I think it's my favorite -- that and leggies. :)

[kimsquit]

Nice back work, Flynn! You must do your traps on Shoulder Day?

~ chris

[Flynn]

Nice back work, Flynn! You must do your traps on Shoulder Day?

~ chris

Nice and subtle K :). Ok I'm busted! Although I don't like working traps, it’s only a coincidence that I seem to run out of time on back day ;). Mantra for the week, "I will do traps, I will do traps".

[kimsquit]

I didn't mean to trap you there...I used to do my traps on shoulder day, but switched it to back day last year.

:)

[jaguarr]

I see someone else already slapped you around about your traps, Flynn, so I won't. Ever tried T-Bar rows, though? :) As far as the box goes, I'll just fling a quote from the Matrix out there. Even though it's not about boxes, it's just as appropos: "There is no spoon." ;)

jag

[Flynn]

I didn't mean to trap you there...I used to do my traps on shoulder day, but switched it to back day last year.

:)



I see someone else already slapped you around about your traps, Flynn, so I won't. Ever tried T-Bar rows, though? As far as the box goes, I'll just fling a quote from the Matrix out there. Even though it's not about boxes, it's just as appropos: "There is no spoon."

jag

Hahah, keep the day job fellows :p. You guys are right and if you look back at this journal you will not see any traps exercises, so I needed to be called on them. But wait...

[Flynn]

TUESDAY – JUNE 13, 2006

Again, no cardio this morning because legs in the afternoon. I keep the weight light because I felt a slight twinge in my back…still a good leg workout. Btw, note the TRAP WORK :). See, it doesn't take a brick wall.

LEGS

Leg Press: 20x90, 20x140, 15x180, 15x230

Glute-Ham Raises: Bwt. x 5 (3-sets of 5, 2-sets of 4 - ½ down)

Romanian Lunge: 20, 20, 15, 15 x Bodyweight

Split SLDL: 10x25, 10x25 (back leg elevated)

TRAPS

Smith Machine Shrugs: 20x175, 15x215, 10x265, 10x265 (behind the back)

DB Shrugs (Seated): 15x65, 10x75, 10x75, 10x80

Single Arm 45plate Shrug: 10x45, 10x45 (each set = 10side/10front)

CALVES

The work was done from the leg press and the seated Db Shrugs (weight rested above knees).

[ChocoChick]

Nice trap work there, Flynn ;)

[jaguarr]

He goes from never working his traps to hammering them. Nice job, Mr. Moderation! :D

jag

[joed]

[QUOTE=Flynn]TUESDAY – JUNE 13, 2006
Single Arm 45plate Shrug: 10x45, 10x45 (each set = 10side/10front)
...[QUOTE]

LOL jag. Well for the time being I can still figure out what he's doing; at least he didn't call them "neck erasers" a la Feather.

[Hibiscus09]

I avoid trap work because it makes me look like Quasimodo.


Glute-Ham Raises: Bwt. x 5 (3-sets of 5, 2-sets of 4 - ½ down)


I love those -- they're tough to do. :p

Happy Wednesday, Flynn!

[jtroster]

Another way to work traps is to add a shrug at the top of a deadlift.

[Flynn]

He goes from never working his traps to hammering them. Nice job, Mr. Moderation!

I guess I'm just a people pleaser. Or, could it be that this is the last time you see that body part worked in a while <hummm>?


I avoid trap work because it makes me look like Quasimodo.

I love those -- they're tough to do. :p

Happy Wednesday, Flynn!

Haha! One Day I will be able to do a complete rep...parallel to the floor :).


Another way to work traps is to add a shrug at the top of a deadlift.

I'll have to settle on regular shrugs since I can't deadlift yet...back isn't quite strong enough for deads yet. I have used the 'Super Squat' machine to work traps but the obviously was a time ago.

[jaguarr]

I guess I'm just a people pleaser. Or, could it be that this is the last time you see that body part worked in a while <hummm>?




Well you don't need me to tell you that consistency counts, so I won't. :)

jag

[Flynn]

Well you don't need me to tell you that consistency counts, so I won't. :)

jag

Does that mean that I have to do it again - ugh :p.

[Flynn]

Body needed a little break so Cardio only today:

StairMaster – 30minutes (425cal) / Elliptical Machine – 15minutes (175cal.)

[Flynn]

SATURDAY – JUNE 17, 2006

Good workout today and it took less than a 1 ½ hr. Some of the shoulder and bicep work was supersetted which lessen the time: Shoulder Press/EZ Bar Curls / Incline Curls & Upright Rows.

CHEST:

BB Press: 5x185, 5x185, 5x185(8x135), 4x205(8x155)

Incline Smith Machine: 5x175, 5x175, 4x175(10x125)

Cable Crossovers (hi to lo): 12x60, 10x65, 8x65(8x35)

Incline DB Fly: 10x40, 8x40

BICEPS:

EZ Bar Curls: 10x60, 10x60, 8x70(10x40), 8x70(8x40)

Incline DB Curl: 10x30, 10x30

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

SHOULDERS:

Seated DB Press: 12x40, 10x40, 8x50

Upright Rows: 10x60, 10x60

Cable Lateral Raises: 21’s x 20 [2 sets – Single Arm]

TRAPS:

Power Squat Machine Shrugs: 20 x 180 x 2, 15 x 270 x 2 (the machine makes it a lot easy to use more weight…could not lift 270 if I was using the Olympic bar).

DB Shrugs: 10 x 50 x 2

[kimsquit]

Nicely done, Flynn - I bet that felt refreshing!

have a great weekend

:)

[jaguarr]

Nicely done, Flynn. Hope your weekend is going great!

jag

[Flynn]

Haven't flaked yet :). I took this week off due to scheduling...can't get to the gym during the day and I'm not someone who can lift after work. So, this week has only been Cardio - at lease it's something :p.

[kimsquit]

something's better than nothing!

have a great weekend, Flynn!

~ chris

[jaguarr]

Are we lifting again, yet, or what, Flynn? :D

jag

[Flynn]

Are we lifting again, yet, or what, Flynn? :D

jag

Ask and you shall receive... :D.

[Flynn]

TUESDAY – JUNE 27, 2006

I’m back at it after a few days off due to meetings, etc. This was the first workout that I’ve done in the AM in a long time and towards the end I felt a little drained (finished with some Ab work and stretching). Because of my schedule, I may be force into early morning workouts :eek:.

BACK/CHEST:

LAT PULLDOWNS: 12x130, 10x140, 8x150(8x100), 6x160(6x110)*
INCLINE SMITH MACHINE PRESS: 12x135, 10x155, 6x175, 4x175(8x135)(8x85)

BENCH PRESS: 6x185, 5x185, 4x185, 2x205(8x135)*
BODYMASTER ROW: 12x130, 10x140, 10x150, 8x160(8x100)

DIPS: 15 x Bwt. x 2*
CABLE FLY (LO TO HI): 12x30, 10x35*
ROPE PULL DOWNS: 12x85, 10x85


ABS

SWISS BALL CRUNCHES: Two sets
OBLIQUE CRUNCHES: Two sets
HIPS LIFTS: One set



* Superset / Giant Set

[Flynn]

WEDNESDAY – JUNE 28, 2006

My hats off to those that workout in the AM. I feel like taking a nap ASAP. As usual, I keep the reps high except on the Glute-Ham Raises (done off the Lat pull-down machine)…can’t do high reps, can barely do the five and four completed.

ABS

Hanging Leg Raise: 4sets of 30 (rest taken when needed to get to 30)*
Lat Pulldown Crunch: 20reps x 60 x 4

Russian Twists: 4sets of 40 (20reps each side)

LEGS

Body Master – Power Squat: 20x90, 20x140, 15x180, 12x200*
Calf Raises – Power Squat: 20, 20, 15, 12

Glute-Ham Raise: Bwt. x 5/4 (4 sets…going three-quarters down this time – getting better :) - only got 4reps the last set)

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


* Superset

[jaguarr]

Workouts are looking pretty good, man! Glad to see you back at it, even if you have to do it in the mornings! :cool:

jag

[Flynn]

Workouts are looking pretty good, man! Glad to see you back at it, even if you have to do it in the mornings! :cool:

jag

I guess it's better than not at all :). Well today things are back to normal since everyone has cut out early for a looong weekend.

[Flynn]

THURSDAY – JUNE 29, 2006

Cardio (AM): 42minutes – spin bike

----------------------------------------------------------
TRICEPS/BICEPS:

Elbows-flared Press downs: 12x100, 10x110, 10x120(8x80)(8x50)*
Cable Curls: 12x100, 10x110, 8x120(8x80)(8x50)

Decline EZ-Bar Extensions: 10x60, 10x60, 8x70(8 presses)*
Single Arm Str-Bar Curl: 10x30, 8x30, 8x30

S-Arm Overhead DB Ext.: 10 x 30 x 2*
DB Curls: 10 x 30 x 2

Cable Kickbacks: 10x30, 10x35*
Cable Dbl. Curls: 10x50, 10x55(10x30)

SHOULDERS:

DB Press: 12x40, 9x50, 9x50*
Lateral Raise: 12x15, 9x20, 8x25*
Bent-Over DB Fly: 12x20, 10x25, 8x30

Reverse Cable Fly: 10x30, 10x35

Shrugs: 12x70, 10x80 (Well, it’s something :p)




* Superset / Giant Set

[Flynn]

Spin bike 40 minutes. Have a great holiday weekend everyone :).

[jaguarr]

Wait....are you doing all that cardio in the mornings and THEN lifting (either in the a.m. or later on in the day)? If you are, then it's no wonder you're running out of gas after your workouts! :eek:

jag

[Flynn]

Wait....are you doing all that cardio in the mornings and THEN lifting (either in the a.m. or later on in the day)? If you are, then it's no wonder you're running out of gas after your workouts! :eek:

jag

I think it had more to do w/lifting in the AM this past week...not use to that, except Saturdays. I have always done cardio around 5-5:30 and then lift about 6-7hrs later. Once I'm back to the usually schedule, things will be fine.

Well, it's then end of the month, bad news, my weight is around 172 so I missed the goal by about 7lbs. Good news, I have another 7wks to lose the weight before the B-day in August.

[Flynn]

SATURDAY – JULY 1, 2006

CHEST:

Incline DB Press: 10x60, 9x65, 9x65

Hammer Strength Press: 10x140, 10x140, 5x180(8x90)

Decline BB Press: 12x135, 7x185(7x135)

Cable Flyes (lo to hi): 12x30, 10x35, 8x35(8x20)

BICEPS:

Preacher Curls: 12x60, 10x70(10x40), 7x80(7x40)

Concentration Curls: 10x25, 8x30

Incline DB Curl: 10x25, 10x30

Spider Curls: 10x40, 10x40 (Short Bar)

SHOULDERS:

Bent-over Cable Fly: 12x30, 10x35, 10x35

Cable Lateral Raises: 21’s x 20 [1 set – Single Arm]

[Flynn]

WEDNESDAY – JULY 5, 2006

CARDIO: 40 minutes spin bike (AM). Took the 4th off and only did cardio on the 3rd.

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

BACK

Wide Grip Pulldowns: 8x140, 8x150, 6x160(6x110)

Close Grip Pulldowns: 8x150, 6x160(6x110)*
Machine Rows: 12x140, 10x150

DB Rows: 10x70, 8x75

DB Pullovers: 10x65, 8x65

Cable Straight Arm Pull-downs: 10x80, 8x90

TRAPS

DB Shrugs: 10x80, 10x80, 8x80

BB Shrugs: 15x135, 12x135

TRICEPS

Rope Pressdowns: 12x90, 10x100, 8x110(8x70)

Decline EZ Bar Ext.: 10x60, 10x60

Supinated S-Arm Pressdowns: 10x50, 8x55

Cable Kickbacks: 10x30, 8x35

ABS

Hanging Leg Raise: 3 sets of 30

Crunches: 30 (two sets)

*Superset

[Flynn]

THURSDAY – JULY 6, 2006

No cardio this morning…Leg Day!

LEGS

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

Glute-Ham Raises: Bwt. x 5, 5, 4 (going a little further w/these but still not parallel to the floor :( )

Split Leg SLDL: 10x45, 8x45 (back leg elevated. Some call them Romanian SLDL)

Leg Extensions: 10x130, 8x140(8x80), 8x140(8x80)

Seated Leg Curl: 12x140, 10x150(+8partials)

Seated Calf Raise: 15x80, 12x80, 10x100, 10x100

[kimsquit]

The leg & back w/outs look great, Flynn!

I'm sure that you'll make your weight goal by your birthday :)

[Flynn]

The leg & back w/outs look great, Flynn!

I'm sure that you'll make your weight goal by your birthday :)

Thanks Chris! I'm using yourself & MM as inspiration and motivation to keep going. It's hard to slack-off after reading those journals and noting how hard you guys push.

[Gunn27]

Workouts look really good Flynn, I agree you should hit your target conmfortably at this rate. Keep up the great work!

[Flynn]

Workouts look really good Flynn, I agree you should hit your target conmfortably at this rate. Keep up the great work!

Thanks Gunn! I probably have too much time and think I can cheat a little :).

[Flynn]

FRIDAY – JULY 7, 2006: Cardio - 1hr. I know its a long time on the bike but I was at 45minutes, cooling down, when I began watching a program and the 15minutes just flew.

========================================

SATURDAY – JULY 8, 2006

CHEST:

DB Press: 10x70, 6x80, 8x70(8x45)

Incline BB Press: 10x135, 8x155, 8partials x 95

Dips: 15, 12 (10 assisted)

Peck Deck: 10x60, 8x60

DB Fly: 10x35, 8 midrange

BICEPS:

Spider Curls: 12x40, 8 x 50 x 3

Incline DB Curl: 10x25, 10 midrange

Standing Cable Curls: 12x40, 10x45

Spider Curls: 10x40, 10x40

SHOULDERS:

Machine Press: 12x120, 11x130, 9x140, 7x150

Leaning High Cable Pull: 12x70, 10x90

Reverse Cable Fly: 10x35, 8x40

[jaguarr]

Workouts are looking really strong, Flynn! By the looks of them, I'd say it's safe to assume you've adapted to working out in the mornings? :)

jag

[Flynn]

Workouts are looking really strong, Flynn! By the looks of them, I'd say it's safe to assume you've adapted to working out in the mornings? :)

jag

Thanks Jag, but I think it was more of "just get through it". I'm glad this week is back to the regular schedule and then back at it next week.

[Flynn]

MONDAY – JULY 10, 2006

CARDIO: 45 minutes spin bike (Early AM)

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

ABS

Hanging Leg Raise: 3sets of 30, 1set x 20*
Hanging Hip Lifts: 3sets of 10 (each side)

Crunch: 2sets of 30*
Vacuums: 2sets of 30sec. Hold

BACK

Wide Grip Pull Ups: Bodyweight x 10 / 10 / 10 / 8 (+2) / 7(+3)

Close Grip Pulldowns: 8x160, 7x160, 7x160(7x110)*
Machine Rows: 12x130, 10x140, 8x150(8x100)

S-Arm Rope Pull-downs: 10x80, 10x90, 8x100

DB Shrugs: 12x80, 10x80, 10x85

TRICEPS

Rope Press downs: 12x90, 10x100, 8x100(8x70)(8x40)

S-Arm Ovrh DB Extension: 10x35, 8x35

Bench Dips: 2sets of 15

[Gunn27]

MONDAY – JULY 10, 2006

CARDIO: 45 minutes spin bike (Early AM)

------------------------------------------------Are you a pre-breakfast cardio guy?

Solid workout Flynn, (I may have missed this earlier) do you workout at home or at a gym, alone or with partner?

[Flynn]

Are you a pre-breakfast cardio guy?

Solid workout Flynn, (I may have missed this earlier) do you workout at home or at a gym, alone or with partner?

Thanks Gunn! Yep, I do the cardio in the early am before breakfast and then lift later in the afternoon. I lift at World Gym usually alone, except Saturday when I occasionally lift with a partner.

[Flynn]

TUESDAY – JULY 11, 2006

LEGS

Glute-Ham Raises: Bwt. x 5, 4, 4, 3 (I realize that these are terrible difficult but frustration is setting in w/no improvement)

Split SLDL: 10x25, 10x25, 8x45 (back leg elevated)

45◦ Leg Press: 15x140, 12x180, 10x205

Leg Extensions: 12x140, 8x160(8x110)(8x60), 10x140

Clean, Jerk & Press: 12x45, 10x65, 8x85 (these hit the entire body but I used them as a finishing move)

Was going to do Adductors/Abductors, but realized that I had split my shorts at the crotch :eek:. Although, I was wearing compression shorts, it just felt uncomfortable doing them with ripped shorts :(.

[GREENFEATHER]

I couldn't workout in the am, too much going on. I do hit the stepper in the am sometimes.

[kimsquit]

Great workout! What sort of movement are your "Glute-Ham Raises"? Perhaps there's an alternative that'll help break your plateau.

Do you save your calves for a different day?

~ chris

[jaguarr]

I guess you're getting too big for your britches, eh? :D Nice workout, man!

jag

[Flynn]

I couldn't workout in the am, too much going on. I do hit the stepper in the am sometimes.

I know what you mean but sometimes it’s in the morning or not at all. I’m just not someone who can workout in the evenings – gyms always too crowded.


Great workout! What sort of movement are your "Glute-Ham Raises"? Perhaps there's an alternative that'll help break your plateau.

~ chris

The Glute-Ham Raises are done facing away on a Lat-Pulldown machine. I got them from Str8flexed (on this board and doing the exercise - see video link). I attempt this movement because the lying leg curls bothers by back and the seated doesn’t feel comfortable…gym doesn’t have a standing leg curl. If done correctly, there is little low-back recruitment but of course I don’t use weight or go that far down.

http://video.google.com/videoplay?docid=-3419848615516816460


Do you save your calves for a different day?

You actually read this stuff Hawkeye – j/k :p. When I finish the leg work there were guys working calves on both machines and another had already asked to work-in. I didn’t want to wait so I left. I’ll include them in today’s workout – thanks for the reminder :).



I guess you're getting too big for your britches, eh? :D Nice workout, man!

jag

I know I’m not the sharpest tack in the box but I don’t get it :p. Thanks anyway :).

[kimsquit]

This is probably redundant to say, but an alternative calf raise exercise is to do them with dumbbells or a bb across your shoulders.

I haven't had to resort to this yet, because when I ask if I can "work in" with someone else on a machine, I make it more a statement than a question ;)

The video link didn't work for me (probably my work firewall) but I'll try it from home tonight.

I think Jag's referring to the split in the crotch of your shorts.


~ chris

[joed]

...Was going to do Adductors/Abductors, but realized that I had split my shorts at the crotch...

jag's comment was a joke: "britches" is an old, OLD country word for pants. Sometimes these ex-horse-ranchers throw us city slickers a curve.

(edit) kimsquit, once again beating me to the punch, and I'm up early this morning. hehe. I got the same error msg Chris, "video may not be available."

[jaguarr]

I know I’m not the sharpest tack in the box but I don’t get it :p. Thanks anyway :).

It was a reference to you splitting your pants open. You must be getting to big for your britches if you're busting your pants up. :D

jag

[Flynn]

This is probably redundant to say, but an alternative calf raise exercise is to do them with dumbbells or a bb across your shoulders.

I haven't had to resort to this yet, because when I ask if I can "work in" with someone else on a machine, I make it more a statement than a question ;)

The video link didn't work for me (probably my work firewall) but I'll try it from home tonight.

~ chris

You are right and I probably used it as an excuse not to do them. The Glute-Ham raise is done using the lat pulldown machine. You face away from the machine with a bench over the pad and your heels hooked under the pads. Then you attempt to lower the body towards the floor - ouch!


I think Jag's referring to the split in the crotch of your shorts.

LOL - I didn't want anyone to think I was advertising :p. because the machine faces the front desk and entrance door.

[Flynn]

It was a reference to you splitting your pants open. You must be getting to big for your britches if you're busting your pants up. :D

jag

A little slow on the uptake this morning. Chris had to enlighten me :). It maybe firewall related but I'll check the link.

[Flynn]

Ok guys, it was likely a "poster error". Try this link:

http://video.google.com/videoplay?docid=-3419848615516816460

[jaguarr]

Ok guys, it was likely a "poster error". Try this link:

http://video.google.com/videoplay?docid=-3419848615516816460

This isn't a link to a video of the split in the crotch of your shorts, is it? :confused:

jag

[Flynn]

This isn't a link to a video of the split in the crotch of your shorts, is it? :confused:

jag

No, it is a link showing the Glute-ham exercise done by Layne.

[jaguarr]

No, it is a link showing the Glute-ham exercise done by Layne.

Oh. Whew! :D *clicks on link* That looks painful! :eek:

jag

[jtroster]

That exercise gave Lane striated glutes - even that sounds painfull!

[ChocoChick]

Wow! He makes it look so effortless (but I know better). I wish we had a set up like that at my gym! All our benches are fixed to the station and are attached vertically, not horizontally. :(

You are doing these, Flynn? Awesome! :)

[Flynn]

Wow! He makes it look so effortless (but I know better). I wish we had a set up like that at my gym! All our benches are fixed to the station and are attached vertically, not horizontally. :(

I said the same thing when I first saw his vid. Don't you hate people like that - doing an exercise that you know is difficult and make it look easy ;).


You are doing these, Flynn? Awesome! :)

How about attemping - LOL. The first time I 'attempted' them, I could barely do one and nearly crashed and burned. I can't go as far down as Layne, do as many reps, and definitely no weight. He told me to keep at it and I'll eventually get there. I'm suing him if he's wrong or there's any dental work involved :p.

[Flynn]

WEDNESDAY – JULY 12, 2006

CARDIO: 40 minutes spin bike (early AM).

------------------------------------------------------------------
I took a page out of Kali’s thread, literally, and did only supersets today other than the calf raises that I didn’t get the chance to do yesterday. Thanks for keeping me honest :cool:.

CALVES

Seated Calf Raises: 80x12, 90x10, 100x10, 110x8

CHEST/BICEPS

HAMMER STRENGTH PRESS: 10x180, 9x180, 7x200, 6x200(8x90)
BB Curls: 12x45, 10x65, 7x70, 7x70(8x45)

INCLINE DB PRESS: 8 x 55 x 3 (supinated twist – taken from Chris)
DB Curls: 10x30, 9x30, 8x30

DIPS: 15 x bodyweight x 2
Dbl Arm Cable Curls: 10x45, 9x50

DB Flyes: 6x40, 5x40(10x20), 5x40(10x20),
Single Arm BB Curl: 10x30, 8x30

[Gunn27]

Ok guys, it was likely a "poster error". Try this link:

http://video.google.com/videoplay?docid=-3419848615516816460That looks awesome, I can't wait to try these.

[Flynn]

That looks awesome, I can't wait to try these.

Hope you have better luck than I'm having ;).

[Flynn]

SATURDAY - JULY 15, 2006

BACK:

Wide Grip Pulldowns: 8x160, 8x160(8x110), 10x140

Close Grip Pulldowns: 8x160, 8x160(8x110)(8x70)

Hammer Strength Rows: 10x180, 10x200, 8x230(8x140)

Incline T-Bar Row: 10x70, 8x90

TRAPS:

Smith Shrugs: 10x215, 10x235, 8x265

DB Shrugs: 10x80, 10x80

TRICEPS:

Rope Pressdowns: 10x90, 9x100, 8x100

Lying Extensions: 10x60, 10x60, 8x60

Cable Kickbacks: 10 x 30, 8 x 35

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

SUNDAY – JULY 16, 2006: Cardio / Yoga

[Gunn27]

Hope you have better luck than I'm having ;).I'll get to try them this coming week. I'm guessing I better wear one of these (http://images.amazon.com/images/P/B0002GS3OC.01-A2T3ASM7TOCPQE._SCLZZZZZZZ_.jpg).

:D

[Flynn]

I'll get to try them this coming week. I'm guessing I better wear one of these (http://images.amazon.com/images/P/B0002GS3OC.01-A2T3ASM7TOCPQE._SCLZZZZZZZ_.jpg).

:D

LOL, good call!

[Hibiscus09]

Hi Flynn! :) Nice job on the workouts! I've done glute ham raises with the glute/ham apparatus. I've also attempted to do them freeweight from the floor -- but besides killing the knees, they cramped my calves like crazy. I've never seen them done like Layne is doing them, but that looks difficult! :eek: (Well, not to him -- but it would be to me!) I'll have to give those a try. Hope I don't hurt something. :D

Happy Sunday!

[jaguarr]

Looks like a hell of a workout yesterday, Flynn. What kind of yoga are you doing, btw?

jag

[Flynn]

Hi Flynn! :) Nice job on the workouts! I've done glute ham raises with the glute/ham apparatus. I've also attempted to do them freeweight from the floor -- but besides killing the knees, they cramped my calves like crazy. I've never seen them done like Layne is doing them, but that looks difficult! :eek: (Well, not to him -- but it would be to me!) I'll have to give those a try. Hope I don't hurt something. :D

Happy Sunday!

Definitely have a spotter if you attempt them. I put an adjustable incline bench a few feet in front of me just in case I can’t get back up…grab hold and lift myself up :eek:. Trust me that bench has come in handy on more than one occasion :).


Looks like a hell of a workout yesterday, Flynn. What kind of yoga are you doing, btw?

jag

Thanks Jag! I was trying a variation – making my 2nd set the heaviest on pulldowns. Also, I teach Ashtanga (Power) Yoga on Sundays after a sports interval class.

[Flynn]

MONDAY – JULY 17, 2006

Day Off. Tomorrow is an early morning workout :eek:.

CARDIO: 20 minutes HIIT (5 minutes warm-up/cool down)

[Flynn]

Tuesday – July 18, 2006

Early AM workout – ugh! The Smith machine work does not include the bar weight.

CHEST

INCLINE SMITH PRESS: 10x90, 5x150(10x90), 5x140(8x90), 4x160(8x90)

DB PRESS: 6x75(10x45), 5x80(8x45), 5x80(8x45)*
CABLE FLYES (lo to hi): 10x30, 10x35, 9x35

DIPS: 15 x bwt., 15 x bwt. *
Cable Xovers: 10x40, 10x45

BICEPS

Machine Preacher Curls: 10x70, 10x70, 8x80, 8x80(8x50)

Incline DB Curl: 8x30, 8x30

Standing Cable Curl: 10x40, 9x45


* Superset

[kimsquit]

Hi Flynn,

From the looks of it you had a great workout!

~ Chris

[jaguarr]

Ashtanga, eh? I think my wife used to do some of that when she was living in NYC. Workouts are looking awesome, bro!

jag

[Flynn]

Thanks Chris / Jag! Ashtanga is very popular in NYC - they have workshops from Yogis from around the world.

[Flynn]

WEDNESDAY – JULY 19, 2006

I felt pretty good this morning and had a good workout – attempted squats which I haven’t done in a very long time…did much better than expected and the back held up well…true test is tomorrow morning. As a precaution, I took more rest between sets than normal (better safe than sorry).

So off I went to the Glute-Ham Raises. Although I did not increase the number of reps, my form and body position was much better :D, and I was able to go lower (not to parallel but closer). This gives me motivation to keep trying and soon here I come parallel :p.

LEGS

BB Squats: 12x90, 10x110, 10x110, 8x140, 8x140(8x90)

[b]Glute-Ham Raises: 5, 5, 4(+2), 3(+3)

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

Standing Calf Raises: 12x140, 10x160, 10x180*
Leg Extensions: 12x130, 10x140

Seated Calf Raises: 12x80, 10x105*
Split SLDL: 10x45, 10x45

ABS

Hanging Leg Raise: 2 sets of 30reps

Crunch: 2 sets of 20reps


* Superset

[Gunn27]

Excellent, glad you were able to get squats into the mix. Very impressed with the glute/ham raises, today is the day I plan to give them a try, I'm aiming for 1 set of 1 and anyhting more will be a bonus... wish me luck, LOL.

[Flynn]

Excellent, glad you were able to get squats into the mix. Very impressed with the glute/ham raises, today is the day I plan to give them a try, I'm aiming for 1 set of 1 and anyhting more will be a bonus... wish me luck, LOL.

Good luck and make sure you have a spotter or you're wearing ...this (http://images.amazon.com/images/P/B0002GS3OC.01-A2T3ASM7TOCPQE._SCLZZZZZZZ_.jpg) :p.

[Gunn27]

Turned out I did not need the headgear, my buddy who is a PT at a local gym was free to meet up with me and assist. The first couple of attempts were futile, it took me a few times to get the form down for the upward portion of the move. Man, it's even harder than it looks and that's saying something. I got four reps, then couldn't even string two together after that, this will take some work. :cool:

[jaguarr]

I've been trying to figure out a way to do those glute/ham raises comfortably and safely in my home gym, but haven't found it, yet. Killer looking leg workout, Flynn!

jag

[Flynn]

Turned out I did not need the headgear, my buddy who is a PT at a local gym was free to meet up with me and assist. The first couple of attempts were futile, it took me a few times to get the form down for the upward portion of the move. Man, it's even harder than it looks and that's saying something. I got four reps, then couldn't even string two together after that, this will take some work. :cool:

That’s how I felt when I first attempted the exercise. It’s very humbling to say the least :) and the sad part is, they don’t get any easier :eek:. But, you should be proud because most people can’t do one (1) on their first attempt.


I've been trying to figure out a way to do those glute/ham raises comfortably and safely in my home gym, but haven't found it, yet. Killer looking leg workout, Flynn!

jag

Thanks Jag. Now I remember what the after effects of squatting is like…not a feeling to treasure :p. I hope you can figure out a way to do the exercise so you can enjoy (used loosely) the feeling like Gunn & Myself - misery loves company ;).

[Flynn]

Friday: Back & Shoulders superset day! Didn't write down the reps/weight when I got home and come Sunday I don't really remember so I'm listing the exercises.

Pull-ups & Smith Machine Shoulder Press

Close Grip Pulldowns & Cable Lateral Raises

T-Bar Rows & Reverse Cable Flyes

Straight Arm Pulldowns

[Flynn]

MONDAY – JULY 24, 2006

I decided to try splitting the quad and hamstring work for a couple of weeks as a change – maybe it will help w/the Glute-Ham Raises, which wasn’t evident today :(. I will pick up Quads on Wednesday or Thursday if my schedule holds.

CARDIO: 50 minutes spin bike (AM) – moderate intensity.

==========================================

LEGS

Glute-Ham Raise: 4 / 5 / 4(+2) / 3(+2) [Not giving up on these damn things, as frustrating and intense as they are to complete]

Split Leg SLDL: 10x45, 10x45

TRICEPS

”V”-Handle Pressdowns: 12x90, 10x100(10x70), 7x110(7x70)

Decline Ext.: 8 x 60 x 3

Cable Kickbacks: 10x35, 8x40 (4 partials)

[Hibiscus09]

Nice workouts, Flynn! :) Keep on giving it your best & you'll conquer those glute ham raises. :D

[kimsquit]

Lookin' good there, Flynn - how is your back feeling from the SLDLs?

[jaguarr]

Thanks Jag. Now I remember what the after effects of squatting is like…not a feeling to treasure :p. I hope you can figure out a way to do the exercise so you can enjoy (used loosely) the feeling like Gunn & Myself - misery loves company ;).

If ever there was a recruiting speech for the insane asylum, this is it. ;) I'm still trying to figure out a way. We'll see what I can come up with. However, Gunn and I are already doing Hanging Wipers as part of our ab workouts. We may need to get you on board with these. :D

The routine is looking strong as always, man.

jag

[Flynn]

Nice workouts, Flynn! :) Keep on giving it your best & you'll conquer those glute ham raises

Will do! Nothing like a little challenge to keep one motivated :). Thanks Hib


Lookin' good there, Flynn - how is your back feeling from the SLDLs?

Thanks K. The SLDL’s with the back leg elevated, surprisingly, doesn’t seem to bother my back. I limit the range of motion to a flat back on the downward phase and just short of perpendicular when coming up…seems to keep the work on the hamstrings.


If ever there was a recruiting speech for the insane asylum, this is it. ;) I'm still trying to figure out a way. We'll see what I can come up with. However, Gunn and I are already doing Hanging Wipers as part of our ab workouts. We may need to get you on board with these. :D

The routine is looking strong as always, man.

jag

LOL – I tried those Hanging Wipers about a year ago, didn’t like them then and sure to not like them now :p. But, you never know when the urge will strike to attempt them or maybe I’ll just join the cheering squad ;).

[Flynn]

TUESDAY – JULY 25, 2006

No hanging wipers Jag :p. Maybe I should have because even at my leanest the abs were not that visible. I think I would have to get below 6% for them to really be visible.

ABS:
Hanging Leg Raise: 4 sets of 30*
Lat Mach. Crunch: 20 x 60 x 2, 20 x70 x 2*
Cable Twists: 20 x 30 x 3

Hip Lifts: 25 x 25 x 2*
Russian Twists: 1 minute (2sets) [kept the movement slow and abs tight to avoid aggravating the back]

BICEPS

BB Curls: 15x40, 12x50, 9x60(8x40)

Seated DB Curls: 8 x 25 x 2

CARDIO: Elliptical – 25 minutes

Stretched for 10 minutes


* Superset/Giant Set

[Gunn27]

Those hanging wipers are another evil excercise I wish I'd never come accross!! :D

How are you doing the Russian Twists, with or without weight?

[Flynn]

Those hanging wipers are another evil excercise I wish I'd never come accross!! :D

How are you doing the Russian Twists, with or without weight?

I'm was happy to forget them :p. I don't use any weight w/the RTs.

[Flynn]

WEDNESDAY – JULY 26, 2006

Although it was hot as Hades in the gym, I had a good workout. The supinated press is K’s twisting DB Press…much harder than it looks or sounds. The bar or machine weight is not included.

BACK/CHEST:

BB PRESS: 6x140, 5x160(10x90), 4x160(8x90)*
PULL-UPS: 10, 9(+ 10-assist), 8(+ 8-assist)

SMITH INCLINE PRESS: 6x140(8x90), 6x140(8x90)*
LAT PULL-DOWNS: 8x160, 8x160(8x120)(8x80)

DIPS: 15, 12(+3)*
CABLE FLYES: 8x60, 8x60*
CABLE ROWS: 12x120, 10x140

INCLINE SUPINATED DB PRESS: 8x50, 8x50*
DB ROW: 8x75, 8x80

DB SHRUGS: 12x80, 10x80, 10x80


* Superset / Giant Set

[jaguarr]

I may never let you forget about Hanging Wipers, Flynn. LOL! :D How you liking those incline supinated DB presses, btw?

jag

[Flynn]

I may never let you forget about Hanging Wipers, Flynn. LOL! :D How you liking those incline supinated DB presses, btw?

jag

I plan on giving them a try Saturday. It may take a while to get the form down since I haven't done them in a loooonnng time. Also, the presses are more difficult than they look :eek:. I lighten the weight so that I can begin the twist at the beginning otherwise I make it a regular press :p.

[Flynn]

THURSDAY – JULY 27, 2006

Morning workout – ugh! Leg / Shoulder day - high reps (TUT). I spent 10 minutes stretching at the end of the workout to make sure back would not tighten-up.

LEGS/SHOULDERS

Leg Press: 30x180, 25x230, 20x270(15x180)(20x90)
Seated DB Press: 15x40, 10x50, 9x55(9x40)(9x30)

Glute-Ham Raises: 5, 5, 4 (+1)
Cable Leaning Lateral Raise: 8 x 30 x 3 (8x20 – last set)

Leg Extensions: 10x130, 10x140(10x80)
Upright Rows: 15x60, 12x70

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

* Superset

[kimsquit]

THURSDAY – JUNE 1, 2006

:confused:

[Flynn]

:confused:

Ok, see what happens when I workout early in the morning ;). I guess the important thing is that I did workout.

[kimsquit]

I thought maybe you had one o'them time travellin' DeLoreans and went back to redo your workout :p

Have a great weekend, Flynn!

[ChocoChick]

I guess the important thing is that I did workout.

Yep. ;)

Have a great weekend!

[Flynn]

Yep. ;)

Have a great weekend!

Thanks, and I hope the clock moves fast for you this weekend :).

[Flynn]

I thought maybe you had one o'them time travellin' DeLoreans and went back to redo your workout :p

Have a great weekend, Flynn!

Wouldn't that be great if we could because there are many that I would like to rewind :p.

[Flynn]

SATURDAY – JULY 29, 2006

CHEST:

DB Press: 10x75, 7x80(7x50), 6x85(8x50)

Incline BB Press: 10x90, 6x120(6x70)(6x50), 8x90

[b]Incline Cable Flyes: 10x35, 8x40, 8x50(8x30)

Cable Flyes (lo to hi): 10x35, 8x40

Dips: 15, 15

BICEPS:

Cable Curls: 12x90, 9x100(9x75), 8x110(8x85)(8x60)

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

Concentration Curls: 10x25, 8x30

CARDIO: Walking – 17minutes - Treadmill

[Flynn]

MONDAY – JULY 31, 2006

CARDIO: 40 minutes / early am
------------------------------------------------------------
The workout was haphazard today…tricep workout interspersed w/back, although I wouldn’t call it supersetting. The gym was so hot it just sapped your energy and may it tough to concentrate. The locker room was hotter…nothing like taking a shower and still sweat when you get out – ugh! Can everyone say strong Deodorant today :p.

BACK:

Wide Grip Pull Up: 10, 10, 8(+8assisted)

T-bar Row: 10x100, 8x115(8x70), 8x115(8x70)(8x45)

Close Grip Pulldown: 8x160(8x110), 8x160(8x110)

Str8 Arm Pressdown: 10x120, 8x130 (weight stack off, but I’ll take it :) )

TRICEPS:

V-handle Pressdown: 12x80, 10x90, 10x100

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

DB Overhead Ext.: 12x60, 10x65
Bench Dips: 16, 15, 12

TRAPS:

DB Shrugs: 12x80, 10x85, 8x85

[ChocoChick]

No AC at your gym? :eek:

[jaguarr]

No AC at your gym? :eek:

http://www.theomnivore.com/photos/monkey_shocked2.jpg

jag

[Flynn]

http://www.theomnivore.com/photos/monkey_shocked2.jpg

jag

LOL. The gym has those large industrial fans attached to the ceiling, which are usually ok, but they were not enough yesterday.

[Flynn]

TUESDAY – AUGUST 1, 2006

LEGS

Leg Press: 30x90, 20x180, 20x270, 15x360, 10x450(10x360)(10x270)

Glute-Ham Raises: 5, 5, 5, 5

Leg Extensions: 10x140(10x80), 8x150(8x90)

Single Leg Hyper-Extension: 15, 15 (each leg).

Adductors: 12x170, 10x180*
Abductors: 12x170, 10x180

10 minutes stretching – the back needed it.

[kimsquit]

ouch! was there anything in particular that tightened your back more than usual?


~ chris

[Gunn27]

Glute-Ham Raises: 5, 5, 5, 5:eek:

Great prgoress on these, you'll have a 10# plate in each hand soon! Nice work.

[jaguarr]

:eek:

Great prgoress on these, you'll have a 10# plate in each hand soon! Nice work.

Yeah, I saw that, too. Damn fine work!

jag

[Flynn]

ouch! was there anything in particular that tightened your back more than usual?


~ chris

Surprisingly, it wasn't the glute-ham raises or the single leg hypers. It's more fatigue and the humidity in the gym and outside, which is the reason I didn't squat today or least that's my story and I'm sticking to it :p.


:eek:

Great progress on these, you'll have a 10# plate in each hand soon! Nice work.


Yeah, I saw that, too. Damn fine work!

jag

Thanks fellas! I surprised myself today considering they were done after the presses. But, I can’t celebrate yet because I’m not going to parallel (close)…giving it the old college try :). Goal: 5 good reps w/upper body parallel to the floor.

[Flynn]

THURSDAY – AUGUST 3, 2006

CARDIO: 45minutes - bike [early AM]
--------------------------------------------------------------
Yesterday was a complete day off - rest does a body good :). I confirmed today that I have pretty good muscle endurance but not a lot of strength...something else to work on - ugh! After this cutting/maintenance period is over (hahaha), I'll try to focus on gaining strength, increasing the weight and cutting the reps including the drop-sets (hooked on these).

CHEST:

Decline BB Press: 12x90, 12x110, 8x140(8x90) – Bar weight not included

Incline DB Press: 8x70, 7x75(7x45), 6x75(8x50)

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

Cable Flyes: 12x60, 10x70(10x45)

Incline DB Flyes: 10x45, 10x50

BICEPS:

Alt. DB Curls: 8x40, 6x40(6x30), 6x40(6x30)(6x20)

Cable Rope Curls: 12x80, 10x90, 8x100(8x70)(8x40)

Dbl. Arm Cable Curl: 8x60, 8x60(8x35)

ABS:

Hanging Leg Raise: 40, 25, 20, 20
Lat Reverse Crunch: 20x70, 15x70, 15x70
Russian Twist: 2 sets – 1 minute – 5lbs.

Floor Crunches: 2 sets - 25reps

[Hibiscus09]

Nice workout, sweetie! :)

[Flynn]

Thanks gorgeous – I’m a tryin :).

[mochaeater]

Great workouts, Flynn! I see what you mean about trying to get back into shape. I'm trying to get back to where I was but at a higher bodyweight. At least you aren't too far off. You're pictures are only two years old. Pics of me at my best are almost five years old! That was when I was getting ready for my wedding. I never thought the "marriage-weight gain" thing was true! LOL!

It's great following your progress. Very motivating!

[Flynn]

I never thought the "marriage-weight gain" thing was true! LOL! It's great following your progress. Very motivating!

LOL! Thanks Mocha. I feed off the other guys/gals in this thread too keep me going. For instance, yesterday I was complaining about being at the gym and then thought of what the others go or are going through and realized that I have it easy...no contest or overly restrictive diet.

[Flynn]

FRIDAY – AUGUST 4, 2006

CARDIO: 30-minutes Stairmaster / 25-minutres Elliptical / 10-minutes stretching

COMMENTS:Usually take Friday off but the diet has not been the best (ok, crappy) for the last few weeks so I felt the need to burn some calories…plenty to spare :(.

-----------------------------------------------------------------------
SATURDAY – AUGUST 5, 2006

SHOULDERS:

Machine Press: 10x150, 10x150, 8x160, 8x160(8x110)

Lying Reverse Cable Fly: 10x35, 8x45, 8x45, 8x45(8x30)

Lateral Raises (seated): 8 x 20 x 3 *
Upright Row: 10x60, 10x60, 8x70

Lateral Raise – Static Hold: 8 x 15 x 2 (hold the arms up and move one side)
External Rotation: 10 x 30 x 2

Front Raises (hammer grip): 7x10, 6x10 (Ian King move)

ABS:

Lying Hip lifts: 25x25, 25x25, 20x30*
Russian Twists: 3 sets one minutes *
Crunches: 3 sets of 30

CARDIO: 30-minutes Elliptical / 10-minutes stretching


*Superset / Giant Set

COMMENTS: I don’t do much front delt work because I think they get hit a lot w/Chest. But, when I do, I use Ian King’s move: Lift and hold the weight at the top of the movement, rotate the palms away from body and back, then lower 1/3 and lift back to the top and repeat the twisting movement. Finish with lowering the weight but not all the way down. This is done in one continuous movement and counts as 1 rep :eek:…can’t use a lot of weight but it gets the job done.

[kimsquit]

Hi Flynn - those are excellent workouts. I don't do any front delt exercises for the same reason you stated, but those Ian King movements intrigue me...I'll have to give them a try after my competition


~ Chris

[Flynn]

Hi Flynn - those are excellent workouts. I don't do any front delt exercises for the same reason you stated, but those Ian King movements intrigue me...I'll have to give them a try after my competition


~ Chris

Thanks Chris! Just trying to keep up :). Once the comp is over give them a try; they are tougher than they look.

[Flynn]

Tuesday - August 8, 2006

CARDIO: 45-minutes Bike (am)

---------------------------------------------------
Chest & Back superset day to save a little time.

CHEST/BACK

Wide Grip Lat Pulldown: 10x150, 8x160, 7x160(7x120)(7x80)
Incline Smith Machine Press: 7x140, 6x140, 5x140(10x90) – Bar weight not included

Hammer Strength Row: 10x180, 8x230, 8x230(8x180)
Hammer Strength Press: 9x180, 7x200, 6x200(8x140)

Hammer Grip Chins: 8, 8 (Bodyweight)
Dips: 15, 15

Cable Flyes (lo to hi): 10x40, 8x45(8x30)
Cable Rows: 10x120, 8x130 (kept weight light…movement can bother back)

ABS

Hanging Leg Raises: 30, 20

[Flynn]

WEDNESDAY – AUGUST 9, 2006

No Glute-Ham raises today. I felt a slight twinge in my left leg after doing 3 reps so I stopped – didn’t want to take the chance of injuring myself. As the workout progressed, it went away but I felt better doing the Deadlifts instead of trying the GHs again.

LEGS:

45o Leg Press: 20x140, 15x180, 10x230, 8x270(8x180)(8x90)

Romanian Deadlifts (Bent leg DL): 12x90, 10x120, 8x140(8x70)

Seated Leg Curls: 10x140, 10x140

DB Sumo (Crab) Squats: 12x85, 10x105, 8x115, 8x115
Here is a link for DB Plié Squats (http://www.bodybuilding.com/fun/exerprint.php?Real=%3C%3D+7&Name=Plie+Dumbbell+Squat&MainMuscle=&Isolation=&Equip=&order=Name).
Lying Leg Curls: 10x90, 8x100(8x70)

Seated Calf Raise: 15x70, 12x95, 10x105

TRAPS:

DB Shrugs: 12x80, 10x85

[Flynn]

Thursday – August 10, 2006

Good superset workout today. I didn’t think it would be so going in it but once I got started things kicked in pretty good. Needed to add more rear delt work to try to balance with front and side delts, which is why only the rear was done today…will pick up other parts Saturday.

Triceps/Biceps

Close Grip BB Press: 10x90, 8x110, 7x110(8x50) – Bar weight not included
Cable Curls: 10x100, 8x110(8x80), 8x120(8x90)(8x60)

V-handle Pressdowns: 10x100, 8x110, 8x110(8x90)
Standing Cable Curl: 9x60, 8x60, 8x60(8x40)

Decline Extensions: 10x60, 10x70
Incline DB Curls: 10x30, 9x30

Cable Kickbacks: 10x35, 8x35
Concentration Curls: 9 x 30 x 2

Shoulders:

Bent Over Reverse Cable Fly: 9x35, 9x35 (single arm)

Standing Reverse Cable Fly: 15x40, 12x45 (hi to lo - single arm)

[Flynn]

CARDIO: 50-minutes Bike (including warm-up)


Lifting day off - have a good weekend everyone!

[Flynn]

Saturday: Too nice of a day to be indoors so I skipped the gym and rode the bike through the Forest Preserve for 2-3hrs.

Sunday: Taught the regular classes: Sport Interval Training & Yoga

[Flynn]

MONDAY – AUGUST 14, 2006

ABS: 20minutes

Levitation Holds, Lying hip lifts, Corkscrews
Oblique Crunches, Butterfly Crunches, Plank (hold)

CARDIO: 45 minutes spin bike (early AM).

---------------------------------------------------------
CHEST

INCLINE DB PRESS: 8x70, 8x75, 6x75(8x50)

HAMMER STRENGTH PRESS: 6 x 180 x 3 (12x90 – last set)

DIPS: 15 x Bodyweight x 2
CABLE FLYES: 12x50, 9x60

DECLINE DB PRESS: 12x50, 9x60
CABLE FLYES: 10x60, 8x60

BICEPS

EZ BAR CURLS: 12x60, 10x70, 10x70, 10x70(10x40)

DBL ARM CABLE CURLS: 8x60, 8x60(8x40)

DB CURLS: 10x30, 8x30

[Flynn]

TUESDAY – AUGUST 15, 2006

Wasn’t feeling it today but made it through so I guess that counts :(.

LEGS

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

Plié Squats: 15x115, 15x115, 12x115, 12x115*
Bulgarian Squats: 12 x 40 x 3

Hamstring Pull-Through: 12x80, 12x90, 10x100
Go here: http://www.midwestbarbell.com/videos.htm Then scroll to nearly the bottom of the page and you'll see Pull-Through under Hamstrings...
Leg Extensions: 10x140, 8x150

Leg Curl (single leg): 10x40, 8x50 (each side)

Single Leg Standing Calf Raises: 15 x bwt. x 3 (left calf sore so no weight)


* Superset, last three sets.

[jtroster]

Nice leg day.

[jaguarr]

You're going to need one of these tomorrow, once the DOMS from that hellacious leg workout sets in, Flynn:

http://www.undercovernews.us/images/838404266.jpg

Don't forget to honk in the produce aisle so you don't run anyone over. :D

jag

[Flynn]

You're going to need one of these tomorrow, once the DOMS from that hellacious leg workout sets in, Flynn:

http://www.undercovernews.us/images/838404266.jpg

Don't forget to honk in the produce aisle so you don't run anyone over. :D

jag

LOL! I could use one of those now. You think I can convince Medicare ;).

[ChocoChick]

Just curious, what foot position do you use on the plie squats?

[Flynn]

Nice leg day.

Thanks J but it didn't feel good while doing them :). DBgirl - My feet are at 45° or less...sometime the movement turns it a sumo squat where I drop my glute/hips back instead of straight down.

[Hibiscus09]

Flynn, you are just kicking bootie and taking names in here. :D Nice workouts!

I signed up for the yoga class on Thursday. I'll let you know what I break while attempting to be flexible. :p

Oh, and I wish I had a forest preserve in which to ride my bike! Turkey.

[kimsquit]

TUESDAY – AUGUST 15, 2006
Wasn’t feeling it today but made it through so I guess that counts


That's the spirit! Good on you for not ducking out, Flynn! I'm glad to see that you're an American and not an American't

:D

ps: I've got a forest preserve up here, Hibs ;)

[Hibiscus09]

ps: I've got a forest preserve up here, Hibs ;)

Don't I know it! :) I am soooo misplaced. I told Brian, Jr. today, I was meant to live somewhere like Colorado or Whistler -- he said, "Let's move to Whistler." :D

[ChocoChick]

Thanks J but it didn't feel good while doing them :). DBgirl - My feet are at 45° or less...sometime the movement turns it a sumo squat where I drop my glute/hips back instead of straight down.

Ok, where's JTRoster? We were just talking about this in his thread the other day. I thought plie was with feet straight ahead and sumo was with the feet angled out some. What's this about glute/hip position?

[Flynn]

Ok, where's JTRoster? We were just talking about this in his thread the other day. I thought plie was with feet straight ahead and sumo was with the feet angled out some. What's this about glute/hip position?

Sumo Squat: http://www.bodybuilding.com/fun/likness23.htm - Note the body and foot position (as compared to a plie) and as he says keeping the feet forward can twist the knee :eek:. The Plie [Squat] which we all know is taken from ballet (hated it as a kid) is about a strong straight body alignment: neck, shoulders, back, and hips.

[Flynn]

You're going to need one of these tomorrow, once the DOMS from that hellacious leg workout sets in, Flynn: jag

Got a nice surprise when I attempted to walk down the stairs this morning. Man did you call this one right, my legs are killing me this morning. Where is the DOMS :)?

[jtroster]

Got a nice surprise when I attempted to walk down the stairs this morning. Man did you call this one right, my legs are killing me this morning. Where is the DOMS :)?
Going up stairs with leg DOMS is easy. Its coming back down that kills;)

You couild try a single malt muscle relaxant before bed. Its not a cure but it sure feels good going down.

[jtroster]

Ok, where's JTRoster? We were just talking about this in his thread the other day. I thought plie was with feet straight ahead and sumo was with the feet angled out some. What's this about glute/hip position?
I do my plies like the BB picture.

[Hibiscus09]

I do my sumos with a dumbbell and make sure to keep my spine alignment as vertical as possible as I sink into the position. I've never thought about sumos or plies as being a different movement, other than in ballet when the feet are pointed completely outward. (Now, that's a hard movement for me! :D). I do point my knees and feet outward or I get knee pain. I believe the movement targets the inner thighs and glutes more that way.

Oh, and good morning Flynn! :)

[Flynn]

THURSDAY/FRIDAY – AUGUST 17/18, 2006

Cardio: 40minutes – spin bike (AM)

----------------------------------------------------------
SATURDAY – AUGUST 19, 2006

BACK:

Pull-Ups: 11, 10, 8, 8(+8 hammer grip)
Smith Incline Press: 7x140, 6x140, 6x140(8x90) – Machine weight not listed

Close Grip Pulldowns: 8x160, 6x160, 6x160(8x120)

T-Bar Rows: 10x90, 8x100, 8x100

Hammer Strength Rows: 12x180, 10 x 180 x 2
Cable Fly (low to hi): 12x35, 10x40, 8x40

Shrugs: 15x80, 12x85, 12x85

TRICEPS:

Rope Pressdowns: 12x60, 10x70, 8x80

Supinated S-Arm Pressdowns: 12x50, 10x60, 8x60

Single Arm DB Overhead Ext.: 10 x 25 x 2

Cable Kickbacks: 10 x 35, 8x35

ABS:

Hanging Knee Raises: 30, 30, 30, 25

Hanging Hip lifts: 15 (each side/2sets)

[eddied27]

Flynn....just thought I'd stop in and take a look. Nice workouts and I went to your first page and DAMN!!!!!....that's some nice muscle you got working there. Love the Greek god pose!! Classic!!!

Hope to stop by soon and more often....take care.

Ed

[Gunn27]

Things are looking good in here Flynn, keep up the great work!

[jaguarr]

Your journal reminds me that I need to add some hanging knee raises back into the mix on my ab routine, Flynn. Your workouts are looking awesome, bro!

jag

[mochaeater]

Great workouts, Flynn! Keep it up!

[Hibiscus09]

Morning, Flynn! Nice job on the workouts. Are the hip lifts just twisting and crunching while hanging -- for the obliques?

Happy Monday!

[Flynn]

Flynn....just thought I'd stop in and take a look. Nice workouts and I went to your first page and DAMN!!!!!....that's some nice muscle you got working there. Love the Greek god pose!! Classic!!!

Hope to stop by soon and more often....take care.

Ed

Thanks Ed! If I could only have gotten it to stay around a little longer ;). It seems like it gets harder everyday and harder to get back as I get older.


Things are looking good in here Flynn, keep up the great work!

Looks like it’s my turn to take some time off from lifting, I’m going to have to give the ole body some rest. I think I pulled a muscle in my neck and the back is not cooperating. I think the rest will do me good. Cardio bunny time!


Your journal reminds me that I need to add some hanging knee raises back into the mix on my ab routine, Flynn. Your workouts are looking awesome, bro!

jag

I have forgotten about the ‘Windshield Wipers’, just dreading the attempt :). I think I will have to put an upright bench in front of me so that I have a physical/visual marker.


Great workouts, Flynn! Keep it up!

Just trying to keep up – thanks for checking in.


Morning, Flynn! Nice job on the workouts. Are the hip lifts just twisting and crunching while hanging -- for the obliques?

Happy Monday!

You got it Diane. Another great oblique exercise is using a ‘Roman Chair’ (or hooking your feet under a flat bench) on your side instead of facing up or down and twist the bottom shoulder towards the ceiling as you lift – killer and require some good stabilizing muscle.

[ChocoChick]

Another great oblique exercise is using a ‘Roman Chair’ (or hooking your feet under a flat bench) on your side instead of facing up or down and twist the bottom shoulder towards the ceiling as you lift – killer and require some good stabilizing muscle.

I am having a hard time visualising this. Any pics?

[Hibiscus09]

That would be killer! :eek: