Flex3d's Journey to Transform

[Flex3d]

Hey guys, figured I would keep a log here!! It has been a few years since I worked out seriously (2-3 years) and I have been back playing around for about 3 weeks. Now I am starting back serious in my training and plan to cut down in weight!!

I am doing a workout of Layne Nortons that I found on the internet and it is as follows

Upper Power
Lower Power
Hypertrophy Chest and Arms
Hypertrophy Shoulders / Back and Traps
Hypertrophy Legs / Calves

My diet I cannot post as I am on a meal plan on the Army Base. (Eat 3x a day... 7 am, 12pm and 5pm) plus pre-workout protein and postworkout 1L Gatorade and 2x protein shake.. I have no access to fridges, microwaves etc.,

Well today is my first day! I will post my log after this post. If any suggestions please feel free to comment and critique!!

[Flex3d]

Day One - UPPER POWER

Barbell Bench Press
225lbs x 5 reps
275lbs x 5 reps
295lbs x 5 reps
315lbs x 5 reps
315lbs x 5 reps

Barbell Rows
225lbs x 5 reps
225lbs x 5 reps
185lbs x 5 reps
185lbs x 5 reps
185lbs x 5 reps

Military Presses (standing)
115lbs x 5 reps
135lbs x 5 reps
155lbs x 5 reps
175lbs x 5 reps
175lbs x 5 reps

Barbell Shrugs
225lbs x 5 reps
275lbs x 5 reps
315lbs x 5 reps
315lbs x 5 reps
315lbs x 5 reps

COMMENTS

My weight was all over the place due to the fact I really had no idea what I could do for 5 reps in all the exercises especially since I never did Barbell Rows for years as well as Military Presses! Bench press went great!! I was never expecting 315 especially for 5 reps!!! (Felt I could go heavier but I could feel my tendonitis acting up during the lower portion of the bench press)

The 225lbs on the barbell rows felt a bit heavy to me, felt like my lower back couldn't support it so I lowered it to 185 which felt to light, next week I will go in between I believe.

[Flex3d]

Day Two - LOWER POWER

Squats (ouuucchh)
135lbs x 5 reps
185lbs x 5 reps
185lbs x 5 reps
225lbs x 5 reps
225lbs x 5 reps

Deadlifts
135lbs x 5 reps
225lbs x 5 reps
225lbs x 5 reps
275lbs x 5 reps
315lbs x 5 reps

Standing Calve Raises
I did 5 sets of 5 reps.. Not sure of the weight. Pretty well all the rack was on it.

NOTES

I am gonna be sore tomorrow :P
First time doing Squats and Deadlifts in YEARS!! This week was pretty well a practice week to get my form down and to see what I can handle. Next week may be the same thing, we will see how it goes! (I get severe ?DOMS? in my Legs =/ )

Good workout all together though. I think I might add another exercise to this day though, any opinions?

Side note, I picked up some Creatine Monohydrate today to add in to aid in endurance and recovery.


EDIT: Tomorrow is an REST day. I will be doing Cardio. Anyone have any ideas on how to combat shin splints?? (I been getting them for years -- ever since I went over 200lbs, nothing I seem to do is getting them any better)

[str8flexed]

looks good but be careful doing squats & deads in the same day. you might want to pick one or the other and do them on alternating weeks so you can focus on them

[Flex3d]

Well after a day off I am good to go!! (besides still being sore :P)

About 1 minute break inbetween sets.

HYPERTROPHY - Chest / Arms

Barbell Bench Press
225lbs x 12 reps
245lbs x 12 reps
275lbs x 10 reps

Dumbbell Incline Presses
80lbs x 12 reps
90lbs x 12 reps
100lbs x 10 reps

Barbell Closegrip Presses
135lbs x 12 reps
185lbs x 12 reps
185lbs x 12 reps

Preachercurls supersetted with Standing French Presses
5 x 12 reps 55lbs x 12 reps
6 x 12 reps 75lbs x 10 reps
7 x 10 reps 75lbs x 10 reps

Pushdowns supersetted with DB Hammer Curls
85% of rack x 12 reps 40lbs x 12 reps
100% of rack x 12 reps 50lbs x 12 reps
100% ++ x 12 reps 60lbs x 12 reps

Cable Crossovers
Doesnt show the weight...
About 1/3 the rack, 3 sets for 12 reps

Machines curls supersetted with Dips
50% of rack x 12 reps 15 reps
75% of rack x 12 reps 15 reps
90% of rack x 7 reps 11 reps

Cardio: 25 mins



NOTES

Amazing workout. Went great. I did the actual workout in approx 1 hour. Was a little sore from the previous workout, I do feel it affected the weight I was pushing (for chest) a bit, but it still went great. Motivation is really high!! This is my first week with this routine (and my 2-4 weeks back in the gym from being away for years)..

Supplements I have now::

Perfect Nutrition OCTANE (Pre workout No2)
Creatine Mono
Multivitamin
Whey Protein
(Newly added -- Waxy Maize for post workout)

[Flex3d]

HYPERTROPHY - Shoulders/ Backs / Traps

Quick note, my shoulders got insane pumps during the supersets. Couldn't go heavy at all due to this.

DB Shoulder Press superset with DB Front Raise
60lbs x 10 reps 25lbs x 12 reps
70lbs x 10 reps 25lbs x 12 reps
80lbs x 10 reps 25lbs x 12 reps

Will be doing 80,80,90 next week.

DB Row superset with DB Arnold Presses
80lbs x 10 reps 50lbs x 10 reps
100lbs x 10 reps 50lbs x 10 reps
120lbs x 8 reps 50lbs x 10 reps

Widegrip pulldowns superset with DB Shrugs
12 x 12 reps 70lbs x 15 reps
14 x 12 reps 80lbs x 15 reps
14 x 10 reps 80lbs x 15 reps

Forgot my straps, my forearms were insanely pumped and couldnt keep a good grip on either exercise.

Closegrip lat pulldown superset with BB Upright rows
10 x 12 reps 45lbs x 12 reps
10 x 12 reps 65lbs x 12 reps
12 x 12 reps ---------------

Upright rows are being taken out of the program and switched with something else. This use to aggravate my shoulder, it still does and always will. Too much joint pain for this.


NOTES

Not much to add here except it was freakin' intense. It was like a cardio session put in with weight training. I took about 30-45 second breaks in between sets, and boy was my heart ever pumping and was I ever sweating. Great workout today..

CARDIO -- Did about 25 minutes, I do 1 min walk, 1 min jog. (til my shin splint problem is gone -- gradually going away)

EDIT: My weight is all over the place. Yesterday I was 236 lbs (my heaviest EVER) today I was 231 lbs. I am still deciding whether or not to cut, or bulk a bit. I have about 18% bodyfat, but I might milk my "newb" or "muscle memory" gains a bit before I do this. When I get home I can easily cut down to 210-200 in about 1-2 months since I can diet properly vs not being able to on base. ~ In about 2-3 weeks I should be down to 220lbs even with an increase in calories. (Depends, my body is weird..does its own thing :P I will be judging by the mirror)

[Flex3d]

HYPERTROPHY - Legs

SQUATS
135 x 10
185 x 10
185 x 10
225 x 8

superset with
Standing CAlf Raises Not sure of weight on these..
?? x 15
?? x 15
?? x 15
?? x 15

All next of these 3 exercises are supersetted together::
Leg Extension
25 x 15
35 x 15
50 x 14
50 x 12

Sitting Leg Curls
90 x 15
90 x 15
110 x 12
110 x 12

Sitting Raises
90 x 15
90 x 20
135 x 14
135 x 14

NOTES

I did about 15 minutes of HIIT Cardio on the Elliptical.
Had a great leg workout, didn't go heavy on the squats...still getting use to it.

Todays workout (Monday) coming right up!!

[Flex3d]

UPPER POWER

Barbell Bench Press
Note: I had a very painful feeling in my chest, so I went light for my first set. Went away so I went heavier. Went from only doing 2 sets of 315, to doing 4 working sets which is a nice improvement.

225 x 5
315 x 5
315 x 5
315 x 5
315 x 3 (Had a bad start, nailed it on the bar while going up...wasn't positioned properly)

Barbell Rows
Note: Starting to get the form down on this. Went heavier using better form. Could have went heavier....

185 x 5
205 x 5
205 x 5
225 x 5
245 x 5

Standing Military Press
Note: Felt good, went a bit too heavy..

135 x 5
185 x 3
155 x 5
155 x 5
185 x 5

Barbell Shrugs
225 x 5
315 x 5
315 x 5
315 x 5
365 x 5


NOTES
I did 15 minutes of HIIT Cardio on the Elliptical.
I know my sets are off a bit because I am not using full weight for all 5 sets. I am still experimenting and getting use to this. I will be starting to cut/lower calorie intake..I might start doing 3-4 working sets instead of 5. Any takes on this?

Barbell Bench Press -- Improved....did 4 working sets with 315 instead of 2.
Barbell Rows -- Improved form and poundage -- 185 working set to 225-245
Military Press -- Around the same..did 10 lbs more with a bit better form..I had no leg involvement unlike last week. Although since it is power training should I be using my legs in this to help "Cheat"?
Barbell Shrugs -- Improved...went heavier..still felt easy. Will go heavier again next week for all working sets.

[Flex3d]

Also I just purchased a new book today at Chapters. It is called : Encyclopedia of Bodybuilding : The Complete A-Z Book on Muscle Building by Robert Kennedy

What is your guys thoughts on this book ?? I already read the one by Arnold. Looking for some more reading material to learn from.

Also have Layne Norton Unleashed coming in the mail!! I will be giving a review of it when I watch it.

[Flex3d]

Day Two - LOWER POWER

Squats (Hack Squat machine -- bad sunburn couldn't do normal squats)
2 plates x 5 reps
4 plates x 5 reps
4 plates x 5 reps
4 plates x 5 reps


Deadlifts
225lbs x 5 reps
275lbs x 5 reps
275lbs x 5 reps
315lbs x 5 reps


NOTES

This was overall, a really BAD workout!
I had gotten a very bad sunburn this weekend while at the water park and could not squat due to this and had to use the machines.

To make matters worse, today I pulled out the muscle by my traps (muscle below my trap? Not sure of the name..) at work today while lugging on gear etc.,

and to make things even worse, I tried some of my buddies NaNO Vapor...what garbage. It felt like my stomach was ripping to pieces all my workout and I ran to the bathroom at
least 5x in the next 2 hours after taking it. NEVER AGAIN! Staying to my Octane!

Overall, as far as Deadlifting is concerned I am getting better form, and stronger at it. Starting to love this exercise!

Last week I had done Standing Calf Raises -- I didn't do them this week just because of how I felt. I needed to get out of there before I crapped myself.

[Flex3d]

Just to give a quick update -- I will be getting off this routine for a bit. I have a chest/shoulder injury. Possibly rotator cuff. I am going to try to rehab it and see how it works out. If it doesn't see improvement in about a week I will go see a doctor (been about a week since it has been sore -- no idea what hurt it or why)

As of now I am unable to do lat pulldowns or chin ups do to the injury, working shoulders are fine... chest aggravates it a bit. Basically I will be laying off whatever seriously aggravates it, do rehab exercises and take it from there.

My own stupidity even after the injury I did 2 full chest workouts (the 5x5 of 315lbs and my usual 275 for 12 x 3).

I will be working on flexibility during this time as I think this is the cause of the injury -- I am not flexible at ALL and I do full ROM on all exercises -- so only being back in for 3-4 weeks and lifting heavy I was probably not ready for it even though I could do it. I will be taking a more relaxed approach for a few weeks. I will keep this updated with my new training program when I get around to putting one together.

Things I will be modifying --
::Supersets for my shoulders (I get crazy pumps in my shoulders -- I cannot do supersets without being in severe pain from the pump. It really affects how much I can lift and I am almost unable to raise my arms cuz of the pump)
:: Upper Power training will be taken out of the routine for the time being. I may keep it there with 60% of my weight -- will be tested and see how my injury supports this.
:: A few exercises will be changing due to the fact they aggravate my shoulders and have always for as far as I known -- Upright rows is one of the main ones.

[Flex3d]

Just for a quick update on my injury. Still bothering me big time, I am unable to even do skullcrushers because I cant support the weight at lockout.

The doctors here are a bit slow (Military Medic/Doctors), they told me to wait 2 more weeks and see how it is. They said it sounds like a possible muscle/tendon tear or tendonitis (which I doubt it is fkin tendonitis) and that they might have to give me corticosteroid shots if it doesn't get better and an MRI.

I am puzzled at how the medics/doctors are here. It has been 3 weeks it has been bothering me -- and not getting any better. Instead of getting checked out early they want me to wait wait and wait some more.

Just to update it is NOT a shoulder injury. I can pinpoint the pain now, and it comes from my upper pec, near my shoulder. Almost where they combine.

[Flex3d]

Another update guys.. chest is still hurting like crazy. Still waiting on an MRI... I hate my Canadian health care system I would straight out rather pay for it and get it done with soon.

My motivation is really getting killed because of this injury -- but I am doing my best. I am cutting and so far it is going good. I am down from 234lbs to 218lbs.

[Flex3d]

Another update, been a long time. I feel like my Chest recovery has been going well. I been back into the gym and started dieting now.

I would say for the most part my chest is completely healed. Been going light for ~1 month. Finally getting back into the swing of things. When I tore it, I dropped everything - cardio, legs, working out and got idle.

I went up to about ~220lbs, I am down to about 211lbs now after ~2 weeks of dieting.

6 Nov 09 - Chest/ Biceps

Chest

BB Bench press- 135x12, 135x12, 225x8, 225x8, 270x5, 270x5
Incline DB Press- 70x10, 80x8, 90x6, 100x6
Machine Flyes - 165x12, 165x12, 205x10
Lower Machine Flyes (cable) - 40x10, 50x10, 50x10

Biceps

DB Curls - 35x12, 45x10, 50x10, 60x4
Ez Curls - 90x 12, 90x12, 110x8
Preacher machine - 40x12, 40x10, 40x8 (30 second rest)
Concentration - 25x12, 35x8, 35x6 (15 second rest)

No cardio today -- gym was closing in 10 minutes from the time I stopped my workout.

[Flex3d]

Hey Guys, time to reboot this up. I am getting back into training and on a steady schedule.

I won't go too far into details on dieting as I will never know what I will be eating that day (cafeteria food).

Supplements I am taking atm, are White Flood and Creatine Mono.

Current split is ,
Chest/ Bi
Back
Shoulders/Tri/Traps
Legs

I been hitting every body part 2x a week for a few weeks, I will be dropping this as I am being over-trained with the amount of volume I am pulling vs 4 hours of sleep I am getting every night. I will be going into a de-load phase for 1-2 weeks to let me get back to baseline as well as taking better care of myself diet wise and sleep wise.

A few baseline exercises to where I am at right now:

Incline DB Press - 115lbs x 6 reps
BB Bench Press - 275lbs x 5 reps
Deadlift - 315 lbs x 4 reps (just allowed to start back at these, physio oked it)
DB Shoulder Press - 95lbs x 6 reps
DB Alternate Curls - 60lbs x 8 reps
DB Rows - 125lbs x 8 reps
BB Rows - 275lbs x 8 reps
Lat Pull Downs - 240lbs x 6-8reps


Few things to note, I have tendonitis in my arms, as well as I believe my chest (left side where I tore it) now. It seems to hit when the colder weather hits.

I'll be doing a deload for a week or two, as I find myself getting weaker in the gym lately (hard time to do 105s for DB Press last night for 8 reps. Feeling weak.. Been like this for about 2 weeks)

NEXT WORKOUT IS ON TUESDAY. It will be Shoulders/Triceps/Traps (deload)