FATHER FLEX'S What Having A Training Partner Should Be Like! No Crying Journal!

[gymratluke]

I want to know more about this KNOCKOUT

[FATHER FLEX]

Originally Posted by Themenace

niceeeee workout ! is the knockout pill already out, or are u one of the first playaas?

Greez

Originally Posted by gymratluke

I want to know more about this KNOCKOUT

Yes it is out!

Anyone who knows me well, knows I have a hard time sleeping. Winding down and staying asleep can be hard, specially in the middle of a prep, school, and all the other fun activities I like to make time for.

Tried it last night, and it did its job. So the whole Kramer incident is something else. I am really anxious to see how this helps me with my recovery, I am a volume junky when it comes to my training, but my sleeping has simply lacked big time over the years. Specially the last 5 or so, I can't wait to see the positive effect this has on my training over the next few months.

A more detailed right up.

Scivation Knockout helps you get "Restful Sleep for the Body of Your Dreams." Featuring LT-1 Tryptophan, Knockout is an advanced sleep formula designed by the experts at Scivation to help ensure a restful night?s sleep, support optimal hormone levels, and help you recover.





Scivation Knockout--Restful Sleep for the Body of Your Dreams



As fitness and physique enthusiasts, we strive to create an optimal environment for maintaining a lean, strong, healthy body. This includes following a strict diet and training regime and shying away from practices that could harm our bodies. There is another piece of the fitness puzzle in addition to diet and training that is often overlooked and ignored: SLEEP! Sleep is vital for everyone, but it is especially important for those who exercise regularly. When we sleep, the body repairs itself from the daily stress and demands we place on it. Exercising places increased demands and requirements on the body. The body must meet these demands in order to recover from intense training sessions. If you deprive yourself from sufficient sleep, your recovery and progress will suffer.



Insomnia and sleeplessness are often caused by stress and anxiety. In order to obtain a good, quality night of sleep, you need to be relaxed. Having to get out of bed in the morning after getting little to no sleep is very frustrating and impairs your performance during the upcoming day. Scivation has stepped in and created the ultimate sleep enhancer, perfect for those who have trouble getting high quality sleep or those who want to improve the quality of their sleep. Introducing Scivation KNOCKOUT!







BrainChill? Blend 2,126mg
(LT-1* Tryptophan, Valerian Root (Standardized to 0.8% Valerenic Acids), Gamma-aminobutyric acid, Inositol, Melatonin)



The BrainChill Blend was designed to help you fall asleep and stay around by increase serotonin and GABA activity. Optimizing serotonin and GABA levels and activity is the key to restful sleep.



LT-1 Tryptophan



Tryptophan is an essential amino acid, meaning it must be obtained through one?s dietary intake because the body cannot create it. Tryptophan is the precursor to serotonin, a neurotransmitter in the brain that regulates sleep. A deficiency in tyrptophan/serotonin can lead to depression and insomnia. On the other end of the spectrum, supplementing with tyrptophan can increase serotonin levels and improve sleep quality. Those who suffer from sleep deprivation or poor sleeping patterns can benefit greatly from supplementing with tryptophan prior to bed. In addition, those who simply want to improve their sleeping patterns and quality will benefit from supplementing with tryptophan before bed.



Valerian Root (Standardized to 0.8% Valerenic Acids)



Valerian Root has been used as a sleep aid for thousands of years. Studies have shown valerian root supplementation to reduced required time to fall asleep and number of night time awakenings and improve sleep quality. One of the mechanisms through which valerian root is believed to work is through enhancing the effects of the neurotransmitter Gamma-aminobutyric Acid (GABA). Valerian root is believed to increase the release of GABA, decrease the reuptake of GABA in nerve cells and blocks the enzyme that breaks GABA both, both of which prolongs GABA?s activity. So what does GABA do? GABA is the next ingredient in Knockout that we will go over.



Gamma-aminobutyric acid



Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter that promotes relaxation and decreases anxiety. Increasing the amount of GABA through supplemental GABA will produce a relaxing, anti-axiety effect thus improving your ability to fall asleep. Supplemental GABA combined with valerian root enhances GABA's effects. During times of stress and anxiety, the body produces less GABA than it normally does. Taking GABA before bed can counteract this decrease in GABA production and allow you to fall asleep and get some much needed rest.



Inositol



Inositol, sometimes referred to as Vitamin B8, is involved in maintaining cell membrane integrity and regulating Serotonin activity. Inositol acts as a second messenger in the serotonin signal transduction pathway, making it vital for proper serotonin activity. Supplementing with inositol can increase serotonin?s activity leading to increased relaxation and a reduction in anxiety, which will help you sleep better.



Melatonin



Melatonin is a neurohormone produced by the pineal grand from tryptophan. Melatonin is involved in the regulation of ones circadian rhythm, or their 24-hour sleep/wake cycle. Melatonin synthesis and release is stimulated by darkness and inhibited by light; melatonin is released when it is dark outside to signal the time to sleep. Taking melatonin before bed reduces the time it takes to fall asleep, daytime fatigue, and jet lag and may increase the duration of sleep. Supplementing with melatonin can improve your sleeping patterns and the quality of your sleep.













MyoDream? Blend 850mg

(Ziziphus Jujube (standardized for Triterpenes {Jujubosides, Betulic acid and Oleanolic acid}), Cis-9,10-octadecenoamide, White Peony.



The MyoDream Blend, like the BrainChill Blend, was designed to help you fall asleep and stay asleep but through different pathways then the BrainChill Blend.



Ziziphus Jujube (standardized for Triterpenes {Jujubosides, Betulic acid and Oleanolic acid})



Ziziphus Jujube is an herb that has been shown to have a sedative, calming effect, allowing you to fall asleep peacefully. Ziziphus Jujube is an herb used in many insomnia remedies. The key components believed to be responsible for this sedative affect are called Triterpenes, which the extract contained in Knockout is standardized for.



Cis-9,10-octadecenoamide



Cis-9,10-octadecenoamide is a fatty acid amide that is often referred to in scietific literature as a "sleep-induing lipid." Cis-9,10-octadecenoamide is believed to work through the serotonergic system to promote sleep.



White Peony



White Peony has been used to treat and prevent insomnia. White Peony works synergistically with jujube decreasing the time it takes to fall asleep, the number of night time awakenings, and increasing the duration of sleep.





AnaCalm? Blend 355mg

(Ashwaghanda (standardized for 1.5% Withanolides), Ocimum Sanctum L. (2.5% Urosolic Acid), Magnolia Bark (standardized for 50% Honokiol)



Stress can cause your mind to race and worry making it hard to relax and sleep. In addition, stress can also cause a rise in cortisol levels. Cortisol is a hormone produced by the adrenal glands and is referred to as the ?stress hormone? because it helps restore homeostasis during times of stress. Cortisol is needed by the body to maintain homeostasis, but the overproduction of cortisol during stressful times can have negative effects on the body. Thus, we do not want to block cortisol production but rather regulate its production. The AnaCalm blend accomplishes this. After a long, stressful day, it may be hard to relax your mind and fall asleep. The AnaCalm blend was developed to calm your body and mind while regulating cortisol levels, leading to peaceful, relaxing sleep.



Ashwaghanda (standardized for 1.5% Withanolides)



Ashwaghanda is an herb with antioxidant properties believed to improve overall health and longevity. Ashwaghanda is classified as an adaptagen, which means it helps the body cope with stress and maintain homeostasis. Ashwaghanda is believed to have a calming, sedative effect that relaxes the mind and body, allowing for better sleep when taken before bed.



Ocimum Sanctum L. (2.5% Urosolic Acid)



Ocimum Sanctum, like ashwaghanda, is an adaptagen and has been shown to normalize cortisol secretion from the adrenal glands during times of stress. Remember we do not want to inhibit cortisol secretion during stress, we want to regulate cortisol levels, which ocimum sanctum does.



Magnolia Bark (standardized for 50% Honokiol)



Magnolia bark has been shown to reduce anxiety and cortisol levels, and is also a potent antioxidant. Magnolia bark is believed to elevate decreased serotonin levels in the brain, which helps regulate ones mood and sleep patterns.



B-Vitamins

Vitamin B6 (Pyridoxine HCl) 25mg

Vitamin B5 (Pantothenic Acid) 25mg



Vitamins B5 and B6 are needed for the conversion of Tryptophan to Serotonin as well as GABA formation. Adding Vitamins B5 and B6 to Knockout ensures you have the vitamins you need to optimize sleep.





Wrap-Up



The body of your dreams is no longer out of reach; it is time to make the body of your dreams a reality! Scivation Knockout will improve the quality of your sleep leading to enhanced recovery and progress, productivity during the day, and an improvement in overall mood. By taking Knockout each night before bed, you are ensured a night of deep, restful sleep, bringing you one step closer to the body of your dreams.

Originally Posted by LPForsythe8

LOLLLLLLL

......Awesome progress man!

Thanx, yeah it was a funny moment!

Originally Posted by Quelly

yeah I'm pretty sure I know which Kramerish friend you're talking about lol

Ha ha ha....You know it!

Originally Posted by toddbz

You don't need a car anyway...you never remember where you left the keys!!

Just think, it'll be a good opportunity for you to get a base tan. lol

That reminds me, I need to call the place down the street! I hear they are cheap, I think a few sessions and I will be fine.

If you look closely at the last set of pics, I am darker than Eric, and that is from walking in the sun with light colored clothes on.

Hmmm I might just be a good Mexican after all.

[5Six]

Valerian root works so damn well for me when it comes to sleep. It def looks like a solid product! Want to hook me up with a bottle?

[Quelly]

you need to get levi some of that ish...that dude sleeps like every other day

[gymratluke]

Well FF I am in the same boat as you man! I am one of the worst sleepers ever and I really hope this stuff works for you cause that means it could help me! Cant wait to see if its the real deal or not...

[warbird00]

damn, this summer im takign calsses starting at 730 so gonna have to get up at like 6, was thinking about just getting some melatonin but now gonna check out knockout

[FATHER FLEX]

Originally Posted by 5Six

Valerian root works so damn well for me when it comes to sleep. It def looks like a solid product! Want to hook me up with a bottle?

Trade ya a bottle for a car?

Originally Posted by Quelly

you need to get levi some of that ish...that dude sleeps like every other day

I would need to take away the Xbox to.

Originally Posted by gymratluke

Well FF I am in the same boat as you man! I am one of the worst sleepers ever and I really hope this stuff works for you cause that means it could help me! Cant wait to see if its the real deal or not...

Two nights in a row, so far so good. Let's see if it sweeps the series!

Originally Posted by warbird00

damn, this summer im takign calsses starting at 730 so gonna have to get up at like 6, was thinking about just getting some melatonin but now gonna check out knockout

I am going to take a morning class as well. I was not going to take the summer off, but summer courses have always been such a positive experience for me.

[FATHER FLEX]

That SUNDAY MORNING HIT

Boy was it a good session, level 7 on the Eliptical, and over 300 striped per minute at times. I love it because you almost find yourself wanting the timer to slow down for once. In and out, and it gives a mini endurance runners high.

Eliptical

5 minute warm-up
15 intervals(15 seconds)
10 minute cool down

320.1 Calories(About the same as last time)

The heart rate was consistently over 145 the whole time. Hard work baby!

Diet

Protein 243 grams
Carbs 160 grams
Fat 49 grams

Supplements

-Water Melon Xtend
-VasoCharge
-Dialene4(I got my first real niacin rush, they thought I had a bad rash at work!)
-Knockout!(Boom!)

Misc

Ever gone to go see a movie by yourself? I did last night, Indiana Jones I just could not wait, and everyone I knew was working Sunday! Not bad at all. The series just brings back memories! I thought it was cool.

I got home and tried hit that Knockout again! Yep! I slept solid from 1:30 or so to 7am, to me that is far from an everyday things. I feel James Brown good, and I am ready to go hit up that upper body body today. So far I am really impressed, and like I mentioned before, I hope this makes a difference during this last part of my prep, and this offseason.

On average I get 3-4 hours of sleep a night.

ALSO.....You know how they say you have to aim high! Well I am about to put some really STUPID preasure on myself, either way it will surely make my end result that much better, and I have every intention of reaching this goal.

I WANT MY GLUTES TO LOOK AND HAMS TO LOOK LIKE J-ROD-ISH

Yup Jeff Rodriguez!

I was hitting some posing yesterday, and I told myself...why not? I seem to be getting leaner and leaner EVERYDAY! New detail here, new detail there.

Basically I need a carrot to chase, specially right now that its crunch time. I can push it much further I believe. So far during this prep I would not even say I feel low energy, or lethargic, any of it I have experience has been my own fault. Or self inflicted really....

Shoot my libido is OUT OF CONTROL! Not that you guys needed or wanted to know that! Ha ha ha.

[coloBB]

I have no doubt you will reach thos goals FF!* Keep at it man

[PaC-mAn8]

Solid workouts in here..as usual.. Keep it up Alberto.

[jaim91]

Originally Posted by FATHER FLEX

Might have started with everything to low actually. I have gone from 197 to 158 with virtually NO changes in my nutrition, a few small ones when I got hurt since I was not able to train as intense. Now we know, and next time we might actually start the prep with way more calories, specially after I give my metabolism a few months to get back to normal.

Since working with Layne I have learned so much about counting and yeah, fitday made me realize that I was taking in way more calories than I ever suspected. My average numbers this offseason went a little something like this....Be scurred.

Fat 140-180
Carbs 375-455
Protein 175-200

And I was not able to go over 200 pounds.

Also it doesn't help that I CANNOT STAND still all day. Hmmm reminds me of someone I know.

Wow...you are some kinda crazy man! I have mad respect for you..and a SUPER SHREDDED 158!!! Jeeze!! You're so lucky that you can still a boatload of energy for your workouts/life with all those carbs...lucky!!

I'm so excited to see the pics from June!

I don't know who you could be talking about

[semper27]

NO LIMITS FLEX!!! NO LIMITS!!!! I feel ya on gettin only 3-4 hours of sleep per night. Knockout has made a world of difference and I'm sleeping more! More "quality" sleep = more growth, more striations, and another Pro Card!!!! DO IT!

[warbird00]

Originally Posted by FATHER FLEX

I am going to take a morning class as well. I was not going to take the summer off, but summer courses have always been such a positive experience for me.

Dude cehck my summer schedule

tuesday 730am-6 pm
wed 730-1030, 3-6
thurs 730am-6pm

[FATHER FLEX]

Originally Posted by coloBB

I have no doubt you will reach thos goals FF!* Keep at it man

Got to aim high bro! The next set of pictures will blow the last ones away....Buleeeed DAT!

Originally Posted by PacMan8

Solid workouts in here..as usual.. Keep it up Alberto.

Solid will have to do, until I can do 10 sets of 400 plus pound BB rows again.

Originally Posted by jaim91

Wow...you are some kinda crazy man! I have mad respect for you..and a SUPER SHREDDED 158!!! Jeeze!! You're so lucky that you can still a boatload of energy for your workouts/life with all those carbs...lucky!!

I'm so excited to see the pics from June!

I don't know who you could be talking about

Funny you say shredded, I sitll think of myself as lean. Shredded.....Going to try to get there. Kinda hard to not have a distorted idea of what conditioning is when Mr. Amigo Ben is roaming these boards.

The only time I don't feel so good is when I shoot myself in the foot, such as visiting Todd and Eric, leaving Todd's house at midnight, but not getting back home until 4-5 am for unexplained reasons.

Originally Posted by semper27

NO LIMITS FLEX!!! NO LIMITS!!!! I feel ya on gettin only 3-4 hours of sleep per night. Knockout has made a world of difference and I'm sleeping more! More "quality" sleep = more growth, more striations, and another Pro Card!!!! DO IT!

Marc really did it this time! Now we get to sleep, as if the sensless ambition is not enough.

GAMER OVER? Naw this isn't no GAME! Grown man ishhh right here.

Originally Posted by warbird00

Dude cehck my summer schedule

tuesday 730am-6 pm
wed 730-1030, 3-6
thurs 730am-6pm

You mad at yourself or something. I think I am just going to keep it Mon-Thur 7am-9am. That is enough for now.

I'll probably end up doing too much as well though. LOL

[quest-x]

Originally Posted by FATHER FLEX

I WANT MY GLUTES TO LOOK AND HAMS TO LOOK LIKE J-ROD-ISH

To be honest, at the rate and intensity you have going on, I think you should aim higher than Jeff Rodriguez. I think you might even bring an unprecedented level of conditioning to the stage...

[FATHER FLEX]

Originally Posted by quest-x

To be honest, at the rate and intensity you have going on, I think you should aim higher than Jeff Rodriguez. I think you might even bring an unprecedented level of conditioning to the stage...

I don't know bro....Jeff is like kinda the man.

[FATHER FLEX]

Upper Body 1/3 for the week! I WILL NOT ASTROPHY!

Got a pm from Ben(Semper) today, and you guys have got to understand that he is like a super hero to me. He told me some really motivating things, and that really fueled todays workout. Shoot even today's warm-up was intense. So thanx Ben, you really have been a HUGE help through all this. The focus...YOUR FOCUS is insane! Proud to call you a fellow teammate, but also a friend. Just like I told you bro, you are all ready one of the top Naturals in the world, we just have to make it official.

Dips/Hammer Grip Chins

BW x 15/BW x 15
BW x 20/BW x 20
BW x 25/BW x 25

T-Bar Rows/Incline Dumbbell(Great stretch and puase at the bottom MM connection was awesome!)

2 plates x 12/65 x 15
3 plates x 10/80 x 12
3 plates + 25 x 8/80 x 12
4 plates x 8/80 x 12
4 plates + 25 x 8

Weighted Hammer Grip Chins/HMS Incline

BW + 45 x 10/180 x 25
BW + 90 x 8/270 x 15
BW + 105 x 4/360 x 10
BW + 135 x 4/410 x 4(Dropped to 360 x 5)

Lat Pulldownd(Wide Grip)/Shoulder Press(Machine)

130 x 20/120 x 15
140 x 20/140 x 10
150 x 15/160 x 8

Shoulder Press(Dumbbells)

65 x 8(3 sets)
80 x 5

Incline Dumbbell Curls/Standing Hammer Curls

35 x 8/35 x 4(3 sets)

Rear Delt Rows/Biceps Preacher Curl{Machine)

120 x 20/70 x 12
160 x 15/70 x 12
180 x 10/70 x 12
200 x 10/70 x 12

DB Supinated Biceps Curl/DB Skull Crushers

30 x 8/30 x 8 (2 sets)
35 x 8/35 x 8(2 sets)

About 31 working sets in a little over 75 minutes. Not bad...

Cardio

Went down to Berkley with Kramer and we walked around looking for cool t-shirts to buy. It was good for me to get out and get some walking in. I still have issues were my shin goes numb, but I am getting better all the time. It was good therapy, and Berkley is awesome!

http://www.mapquest.com/maps/2840+Co...ue++BERKLEY+CA


Elipitical

45 minutes
Level 7
538 kcal


Diet

Protein 244 grams
Carbs 161 grams
Fat 48 grams

Supplements

-Apple Xtend
-Dialene-4
-Vasocharge
-PrimaForce ZMA
-KNOCKOUT

Misc

It was good to have a day off, on Wed I take all my finals, which I am going to freaking dominate. Then I will have two weeks off from schoo, and I cannot wait. I need to recharge a bit.

I got 25 days until the NGA show, and 46 days until the INBF show. I will not waste a day.

Also I found my car today, about 5 blocks from here. *shrugs* I know...beats me.

[billfinkbiner]

Intense training as always and CONGRATS ON THE CAR. I guess one of your neighbors must have needed to go to the mall.

[Quelly]

heres what you need buddy eye on the prize!

[Scivation]

Originally Posted by FATHER FLEX

In the midst of the stress....I got my Bag o' Tricks from Scivation yesterday! Its official, for the first time in my life I will have more than spotty supplementation, and its from my favorite company. I still cannot stress how blessed I feel sometimes, and cannot thank Marc enough for aiding me as I prepare to take this to new levels.

You earned it. By the way, we have another Team Scivation WNBF Pro. Ray Adonay from Burlington, NC. The takeover continues...

Originally Posted by FATHER FLEX

Yes it is out!

Anyone who knows me well, knows I have a hard time sleeping. Winding down and staying asleep can be hard, specially in the middle of a prep, school, and all the other fun activities I like to make time for.

Tried it last night, and it did its job. So the whole Kramer incident is something else. I am really anxious to see how this helps me with my recovery, I am a volume junky when it comes to my training, but my sleeping has simply lacked big time over the years. Specially the last 5 or so, I can't wait to see the positive effect this has on my training over the next few months.

I will never sleep without it!

Originally Posted by FATHER FLEX

That SUNDAY MORNING HIT

Boy was it a good session, level 7 on the Eliptical, and over 300 striped per minute at times. I love it because you almost find yourself wanting the timer to slow down for once. In and out, and it gives a mini endurance runners high.

Eliptical

5 minute warm-up
15 intervals(15 seconds)
10 minute cool down

320.1 Calories(About the same as last time)

The heart rate was consistently over 145 the whole time. Hard work baby!

Diet

Protein 243 grams
Carbs 160 grams
Fat 49 grams

Supplements

-Water Melon Xtend
-VasoCharge
-Dialene4(I got my first real niacin rush, they thought I had a bad rash at work!)
-Knockout!(Boom!)

Misc

Ever gone to go see a movie by yourself? I did last night, Indiana Jones I just could not wait, and everyone I knew was working Sunday! Not bad at all. The series just brings back memories! I thought it was cool.

I got home and tried hit that Knockout again! Yep! I slept solid from 1:30 or so to 7am, to me that is far from an everyday things. I feel James Brown good, and I am ready to go hit up that upper body body today. So far I am really impressed, and like I mentioned before, I hope this makes a difference during this last part of my prep, and this offseason.

On average I get 3-4 hours of sleep a night.

ALSO.....You know how they say you have to aim high! Well I am about to put some really STUPID preasure on myself, either way it will surely make my end result that much better, and I have every intention of reaching this goal.

I WANT MY GLUTES TO LOOK AND HAMS TO LOOK LIKE J-ROD-ISH

Yup Jeff Rodriguez!

I was hitting some posing yesterday, and I told myself...why not? I seem to be getting leaner and leaner EVERYDAY! New detail here, new detail there.

Basically I need a carrot to chase, specially right now that its crunch time. I can push it much further I believe. So far during this prep I would not even say I feel low energy, or lethargic, any of it I have experience has been my own fault. Or self inflicted really....

Shoot my libido is OUT OF CONTROL! Not that you guys needed or wanted to know that! Ha ha ha.

Glutes will come. Just keep going at it. Conditioning wins shows, period.

Originally Posted by semper27

NO LIMITS FLEX!!! NO LIMITS!!!! I feel ya on gettin only 3-4 hours of sleep per night. Knockout has made a world of difference and I'm sleeping more! More "quality" sleep = more growth, more striations, and another Pro Card!!!! DO IT!

This man will blow some minds!

[Lando33]

Originally Posted by FATHER FLEX

Basically I need a carrot to chase, specially right now that its crunch time. I can push it much further I believe. So far during this prep I would not even say I feel low energy, or lethargic, any of it I have experience has been my own fault. Or self inflicted really....

This is what is all about, ladies and gentlemen. Constantly reaching for something higher.

IF you prep correctly, you never get any of those symptoms until the end - honestly - who has time for that stuff anyway?

[volcomrippr]

damn, this is a sick thread. its nice how you got all the vids and pictures matched up. everything is easy to read and follow along. howd yall do in that powerlifting comp? two strong mother****ers right here. keep it up man, im interested in the gains...

[FATHER FLEX]

Originally Posted by billfinkbiner

Intense training as always and CONGRATS ON THE CAR. I guess one of your neighbors must have needed to go to the mall.

Bastids stole my weight belt though. That is the only thing they took! Oh well it I needed a new one, I was getting tired of drilling holes in that thing. LOL

Originally Posted by Quelly

heres what you need buddy eye on the prize!

Put it this way bro, my glute show from last week. Is WAAAAY outdated now. You'll see on mon. I might not have his full muscle bellies, but I will have that backside!

Originally Posted by Scivation

You earned it. By the way, we have another Team Scivation WNBF Pro. Ray Adonay from Burlington, NC. The takeover continues...

Ca click! Game on lock baby! You guys handle the east coast, I'll make sure the west is won!

Originally Posted by Lando33

This is what is all about, ladies and gentlemen. Constantly reaching for something higher.

IF you prep correctly, you never get any of those symptoms until the end - honestly - who has time for that stuff anyway?

Exactly! Who has time, too busy getting better! Can't stand the heat get the F out the kitchen! You don't want it somebody will be more than glad to take it out of your hands.

That's how we roll!

Originally Posted by volcomrippr

damn, this is a sick thread. its nice how you got all the vids and pictures matched up. everything is easy to read and follow along. howd yall do in that powerlifting comp? two strong mother****ers right here. keep it up man, im interested in the gains...

Powerlfiting went well, but not as well as the bodybuilding has. Would have loved to hit a few meets this spring/summer had it not been for the injury. I think I could have still put up on some pretty good numbers at this body weight.

[billfinkbiner]

Other than the fact that they totalled my car the only thing they took from it 2 years ago was my belt. Crazy.

[daYDreAmErX]

Another good workout Flex !!

And man, that's a lot of protein for your size

[toddbz]

Oh now see what you've gone and done!? I'm gonna have to tear it up at tonights HIIT session. I'll motivate those glutes of yours to get with it lol

Ummm aren't you coming up Tuesday the 3rd?

[FATHER FLEX]

Originally Posted by billfinkbiner

Other than the fact that they totalled my car the only thing they took from it 2 years ago was my belt. Crazy.

Don't they realize that its going to take more than stolen belts to stop us?

Originally Posted by daYDreAmErX

Another good workout Flex !!

And man, that's a lot of protein for your size

Thank ya, at this point having a eh day at the gym. Not an option.

And you are right I have turned into nothing. I think our BMI's are very close right now. LOL

Originally Posted by toddbz

Oh now see what you've gone and done!? I'm gonna have to tear it up at tonights HIIT session. I'll motivate those glutes of yours to get with it lol

Ummm aren't you coming up Tuesday the 3rd?

I got me some HIT tonight as well, bring bro, because you know I will.

And yeah, I am going to be up there on the 3rd. I hope you guys notice the difference, I am MUCH dryer from behind now, top to bottom.

[PaC-mAn8]

Alberto..I need your help in my log. Could you just look over my diet plan I put up and tell me what you think? I would really appreciate it.

[toddbz]

I'm going for 350 tonight in 10 intervals

Ummm maybe you shouldn't mention being 'dry from behind' with the kids in the room
You hot piece of Mexican flesh you lol

[Quelly]

tuesday...what happened to monday?