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04-02-2008, 12:37 PM
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#1
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Flynn: Back in the Game in '08
Monday, March 31, 2008
Ok ladies/gents, here I go again. Due to outside circumstances and the lazy gene rearing its ugly head (more of the latter - off season can be so much fun), I have only done spotty workouts this first quarter of the year. So, I decided it was time to seriously get back in the game...can only rest on laurels for so long  .
I'm strongly considering competing again in late '08, (3rd contest) - urge is back, who knew  . And this after saying I was taking an entire year off. It will be a challenge not put too much pressure (expectations) on myself and improve on early success. But, with a lot of hard work and advice, I'm hoping to do well in a PQ'er. It will take a few weeks to get the steamboat in moving, but I realized having a journal kept me accountable, at least in my own mind. Plus, it was great to get feedback and encouragement.
CHEST/BACK : BICEPS/TRICEPS:
Incline BB Press
6x185
6x185
5x185(10x135)
Hammer Strength Press
8x180
7x180
6x180(12x90)
Cable Crossover Fly (per side)
12x60
9x70(9x40)
Weighted Rack Chins
8xbtw +45
8xbtw +45
8xbtw +45
BB Rows
10x135
8x155
8x155
Close Grip Cable Rows
10x140
8x150(8x100)
Weighted Hangs
1set - failed 
DB Skull Crushers ( hammer grip ? each side)
12x25
10x35
Rope Pressdowns
10x70
8x80
8x80
Alt. Dumbbell Curls ( each side)
8x30
6x35
5x40(10x25)
BB Curls
10x45
8x65
7x70
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-02-2008, 12:39 PM
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#2
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Tuesday, April 1, 2008
LEGS
Front Squats
10x135
8x155
6x175
5x185
H/S Deadlifts (Sled weight not included)
12x90
10x140
8x180
8x200
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SUPER SET
Leg Extensions
10x150
8x160
Walking Lunges
28strides x btw.
28strides x btw.
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Leg Curls
10x100(10x55)
8x110(8x60)
Single Leg Hyperextension
10x100(10x55)
8x110(8x60)
Standing Calf Raises (Pause top/bottom of movement)
12x200
10x220
8x240
Seated Calf Raises (Pause top/bottom of movement)
10x100
9x110
Notes: I surprised myself w/the front squats and I probably could have done more reps but I wanted to test the back/hip. I know how it is to get fired-up in the gym to only later regret it ? better safe than sorry with my back issues.
__________________
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"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-02-2008, 12:47 PM
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#3
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Body By Scivation
Join Date: Jan 2005
Stats: 5'9", 176 lbs
Posts: 16,041
BodyPoints: 24576
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Looks nice and intense. DOMS setting in?
__________________
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
Follow my escapades here: http://forum.bodybuilding.com/showthread.php?t=112004441
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04-02-2008, 12:50 PM
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#4
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Eat your veggies!
Join Date: Mar 2004
Stats: 5'7", 127 lbs
Posts: 14,268
BodyBlog Entries: 0
BodyPoints: 40637
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WooHoo - Flynn is back. Bring on the pics! 
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04-02-2008, 12:54 PM
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#5
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4/10/10 destiny fulfilled
Join Date: Feb 2007
Location: Georgia, United States
Age: 37
Stats: 5'7", 154 lbs
Posts: 9,516
BodyBlog Entries: 0
BodyPoints: 23457
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A new journal  . I am subscribed!
__________________
Tiffany
"You will never be the person you can be if pressure, tension and discipline are taken out of your life."-- James Bilkey
www.biolayne.com
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04-02-2008, 01:05 PM
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#6
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by HoosierHardGain
Looks nice and intense. DOMS setting in?
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It set in soon after I finished 
Quote:
Originally Posted by Tifflex
A new journal . I am subscribed! |
I hope you find the journey interesting . Thanks for joining in.
Quote:
Originally Posted by ChocolateGirl
WooHoo - Flynn is back. Bring on the pics! |
Hey gorgeous! Here is what I use to look like. I took 2nd to the guy to my right, who deservedly won the overall. I'm hoping to come in better if I ultimately decide to compete.
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-02-2008, 01:06 PM
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#7
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me > you
Join Date: Mar 2004
Stats: 5'9", 185 lbs
Posts: 7,297
BodyBlog Entries: 0
BodyPoints: 19196
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Quote:
Originally Posted by Flynn
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you have the better hamstrings
__________________
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"There are two ways of exerting one's strength: one is pushing down, the other is pulling up." ~ Booker T. Washington
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04-02-2008, 03:24 PM
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#8
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Registered User
Join Date: Apr 2005
Location: Toronto, ON, Canada
Stats: 5'11", 162 lbs
Posts: 2,288
BodyBlog Entries: 0
BodyPoints: 5277
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subscribed
* *
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04-02-2008, 06:09 PM
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#9
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super
Join Date: Jan 2007
Location: Stuttgart, B-W, Germany
Age: 36
Stats: 5'2", 158 lbs
Posts: 3,052
BodyPoints: 61078
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*subbed*
Great to see ya back, Flynn!
So, what you're saying is competition is addictive?
__________________
Ohne fleiss kein preis
There are only two ways to come out of battle: with the head of an enemy or without your own.
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04-03-2008, 12:44 AM
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#10
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IDFA BODYBUILDER
Join Date: Feb 2007
Location: Edmonton, Alberta, Canada
Age: 36
Stats: 6'1", 225 lbs
Posts: 8,889
BodyPoints: 39618
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Alright!
Welcome back team mate!
Are you working solo right now or is Layne on board too?
__________________
Layne Norton FTW
Tifflex's and Fiend_73's journey to the stage
http://forum.bodybuilding.com/showthread.php?p=361189401&posted=1#post361189401
R.I.P CandyJunkie
With great power comes great responsibility.
~Spiderman/Stan Lee~
There are no excuses
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04-03-2008, 08:32 AM
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#11
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by kimsquit
you have the better hamstrings |
I guess 1 out of 5 isn't bad considering I was old enough to be his father  . He also had really good hamstrings among other things.
Quote:
Originally Posted by Gunn27
* * |
Hey Gun - how are things?
Quote:
Originally Posted by CapitalJay
*subbed*
Great to see ya back, Flynn!
So, what you're saying is competition is addictive?
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Thanks Jay! I guess you can say that. It must be something in the water that makes one forgot about the seemingly endless months of dieting . Btw, looking good buddy!
Quote:
Originally Posted by Fiend_73
Alright!
Welcome back team mate!
Are you working solo right now or is Layne on board too? |
Hey B! I'm still working w/Layne and taking help from the guy standing next to me (Sporto) - great guy and amazing BB. Also, nice progress!!!
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-03-2008, 10:29 AM
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#12
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Registered User
Join Date: Apr 2007
Location: Mentor, Ohio, United States
Age: 48
Stats: 6'1", 230 lbs
Posts: 5,174
BodyBlog Entries: 0
BodyPoints: 16089
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It's good to see you back Flynn!
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04-03-2008, 10:47 AM
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#13
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by orca
It's good to see you back Flynn!
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Thanks! Hoping to be as consistent as possible .
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-03-2008, 11:30 AM
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#14
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Eat your veggies!
Join Date: Mar 2004
Stats: 5'7", 127 lbs
Posts: 14,268
BodyBlog Entries: 0
BodyPoints: 40637
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So what's the plan? Will you be focusing on adding upper body mass?
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04-04-2008, 05:04 AM
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#15
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super
Join Date: Jan 2007
Location: Stuttgart, B-W, Germany
Age: 36
Stats: 5'2", 158 lbs
Posts: 3,052
BodyPoints: 61078
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Good morning, Flynn!
Quote:
Originally Posted by Flynn
Thanks Jay! I guess you can say that. It must be something in the water that makes one forgot about the seemingly endless months of dieting . Btw, looking good buddy! |
Thanks!
So, you got a workout coming in here or what?
Happy Friday!
__________________
Ohne fleiss kein preis
There are only two ways to come out of battle: with the head of an enemy or without your own.
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04-04-2008, 08:24 AM
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#16
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by ChocolateGirl
So what's the plan? Will you be focusing on adding upper body mass?
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Yes! I was told that I need more back width & thickness. Since I can buy it at the local store, I guess I'll have to do more 'Rack Chins' - ugh!
Quote:
Originally Posted by CapitalJay
Good morning, Flynn!
Thanks!
So, you got a workout coming in here or what?
Happy Friday! |
Hey Jay! Old-timers is setting in because I thought that I posted the workout - so much for consistency.
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-04-2008, 08:28 AM
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#17
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Thursday, April 03, 2008
Off - Wednesday
CHEST/BACK:
Incline DB Press (each side)
8x75
8x75
8x75
8x75(10x45)
Flat DB Press
7x80
11x65
9x70(10x45)
Incline DB Fly
12x40
10x50
10x50
Weighted Stretches
25lbs x 50sec.
25lbs x 60sec.
Chins
8 x btw
8 x btw
8 x btw
8 x btw
One Arm DB Rows
10x80
10x80
10x80
CG Pulldowns
12x150
10x160
10x150
CG (lat-spread) Cable Rows
20x70
15x90
10x110
DB Pullovers
15x55
15x55
Weighted Hangs
Btw. +45 x 30secs.
Notes: Second Chest/Back day: lighter weights and more reps. I am still working out the weight to use to get to the desired reps. Heavy day is easier to negotiate.
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-04-2008, 08:40 AM
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#18
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by Flynn
LEGS
Single Leg Hyperextension
10x100(10x55)
8x110(8x60)
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Correction: Should have said Btw. x 15 (2-sets) - oops!
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-04-2008, 10:31 AM
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#19
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super
Join Date: Jan 2007
Location: Stuttgart, B-W, Germany
Age: 36
Stats: 5'2", 158 lbs
Posts: 3,052
BodyPoints: 61078
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Nice workout Flynn. What is a weighted hang and what does it work?
You have a great Friday, man!
__________________
Ohne fleiss kein preis
There are only two ways to come out of battle: with the head of an enemy or without your own.
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04-04-2008, 08:59 PM
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#20
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I love DOMS
Join Date: Oct 2006
Age: 36
Stats: 6'1", 209 lbs
Posts: 3,663
BodyBlog Entries: 0
BodyPoints: 5805
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Hello, impressive pic. I better subscribe to see what you are doing right.
Cheers Al
__________________
"....that's what real bodybuilding is all about--getting in there, on a consistent basis, and simply having the guts to grind it out, one workout at a time. " Ironwill
"I don't care what anyone blows up your ass, you ain't sore you don't gain sh#t" Inhuman
My journal: Aussie Al's Muscle Medley
http://forum.bodybuilding.com/showthread.php?t=5624461&goto=newpost
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04-05-2008, 10:08 AM
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#21
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by CapitalJay
Nice workout Flynn. What is a weighted hang and what does it work?
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Supposedly helps with lat width (fascie stretching). All I know is that it hurts so we will see if it helps. Waiting for someone to say, "Wide Load Coming" and mean my back .
Quote:
Originally Posted by alkell
Hello, impressive pic. I better subscribe to see what you are doing right.
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Having the 'that' guy (teammate) stand next to me - that would motivate anyone. Thanks!
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-05-2008, 10:09 AM
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#22
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Friday, April 04, 2008
LEGS
Hack Squats
10x150
8x180
7x200
8x200
DB Sumo Squats
12x115
12x115
Leg Extensions
15x150
12x150
12x150(12x80)
Leg Curls
10x110
8x120(8x70)
8x120(10x70)
Walking Lunges
28strides
28strides
Single Leg Hyperextension
Btw x 15
Btw (+25) x 15
Standing Calf Raises ( Pause top/bottom of movement)
12x200
12x220
10x240
10x240
Seated Calf Raises ( Pause top/bottom of movement)
10x110
10x120
10x130
Notes: Back was bothering me a little (crappy weather), so I ditched the SLDL today. I was going to due a little cardio (walking) after the workout but ran out of time. What can I say, excuses, excuses .
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-07-2008, 05:03 AM
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#23
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super
Join Date: Jan 2007
Location: Stuttgart, B-W, Germany
Age: 36
Stats: 5'2", 158 lbs
Posts: 3,052
BodyPoints: 61078
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Good morning Flynn! Hope you had a great weekend!
When you do Hacks, do you use a machine or free weights? Just curious.
If it's any consolation, my shoulder always bothers me on high humidity days, too.
__________________
Ohne fleiss kein preis
There are only two ways to come out of battle: with the head of an enemy or without your own.
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04-07-2008, 09:26 AM
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#24
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by CapitalJay
When you do Hacks, do you use a machine or free weights? Just curious.
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I use the machine.
Quote:
Originally Posted by CapitalJay
If it's any consolation, my shoulder always bothers me on high humidity days, too.
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Just wait another 10yrs - .
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-07-2008, 09:27 AM
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#25
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Saturday, April 5, 2008
SHOULDERS
Seated DB Press (each side)
10x50 / 8x55 / 6x60(10x35) / 5x60(10x35)
DB Lateral Raise (Single Arm) (each side)
12x15 / 12x15 / 10x20 (Leaning) / 10x20 (Leaning)
Cable Reverse Fly (Single Arm)
10x40 / 8x45 / 7x55(8x30) / 6x60(8x35)
DB Shrugs
15x105 / 12x110 / 10x120
ARMS
EZ Bar Curls
10x70 / 8x80 / 8x80 / 8x80
Standing Cable Curl (Dbl Arm)
10x55 / 8x60 / 8x60(8x35)
Incline DB Curls (each side)
10x30 / 9x30
Decline Skull Crusher
12x70 / 10x80 / 9x80 / 8x80
Supinated Pressdowns (Single arm)
10x50 / 8x60 / 8x60
Cable Kickbacks (Single arm)
12x40 / 10x45
CARDIO: Elliptical / 25minutes / Mod - Hi
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-07-2008, 10:13 AM
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#26
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me > you
Join Date: Mar 2004
Stats: 5'9", 185 lbs
Posts: 7,297
BodyBlog Entries: 0
BodyPoints: 19196
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whoomp, there it is
__________________
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"There are two ways of exerting one's strength: one is pushing down, the other is pulling up." ~ Booker T. Washington
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04-07-2008, 10:19 AM
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#27
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Quote:
Originally Posted by kimsquit
whoomp, there it is |
LOL! I still have weak shoulders but they are getting there .
__________________
...
"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-07-2008, 10:21 AM
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#28
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
Posts: 2,487
BodyBlog Entries: 0
BodyPoints: 14576
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Monday, April 07, 2008
CHEST / BACK
Incline BB Press
10x155 / 7x185 / 4x205(PR) / 3x205(10x135)
Hammer Strength Press
8x180 / 8x180 / 12x160 / 15x140
Cable Crossovers
12x60 / 10x70(10x40)
Rack Chins : Pull-ups
15xBwt +25 / 10xBwt. +45 / 8xBwt. +70 : 4x45lb/4xBwt.
BB Rows
10x135 / 10x155 / 8x175 / 7x180(8x135)
CG Cable Row
10x140 / 10x150(10x80)
ARMS
Alt. Dumbbell Curls
6x40 / 5x45
Preacher Curls
9x90 / 5x100(5x70)(5x40)
EZ Skull Crushers
6x90 / 7x90
V-Handle Pressdowns
8x110 / 8x110(10x60)
Notes: The exercises were done using supersets - alternating push/pull muscle groups. I tweaked my shoulder on the pull-ups so I had to back off the HS presses (nothing major). On a good note, I definitely feel stronger while maintaining pretty good form. I just recently added BB rows back into the program, but I am still a little hesitant to push the weight. Hopefully, it will come in a few weeks.
__________________
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"We do what we know. When you know better, you do better. Now that you know, there's no excuse for not doing better"! - MA.
"When you look back and you will, you don't want to say to yourself I wish I had...," - CG.
"You can not make me feel inferior [nor can you embarrass me] without my consent" - E. Roosevelt.
"Team Norton" : http://www.biolayne.com/
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04-07-2008, 12:05 PM
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#29
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Eat your veggies!
Join Date: Mar 2004
Stats: 5'7", 127 lbs
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Flynn, are you still doing any of the Charles Glass stuff you linked me to back when? I still get weird looks from some of those movements!
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04-07-2008, 12:13 PM
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#30
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WNBF MASTERS PRO
Join Date: Jan 2002
Location: Illinois, United States
Stats: 5'6", 153 lbs
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Quote:
Originally Posted by ChocolateGirl
Flynn, are you still doing any of the Charles Glass stuff you linked me to back when? I still get weird looks from some of those movements!
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Hey Ms. Hottie! They have become a staple, particularly the HS deadlifts (favorite) and lifted leg curls along with the leaning machine preacher curls. So in short, YES !!!
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