Bo Flecks' Training Lean and Power Density Experiment

[BergMuscle]

Solid upper body work there. Good to see all your increases are on track as usual. Looking forward to what you'll do to you legs; I know they've got a big target on them.

[Bo_Flecks]

Sunday 1/13/13- Legs "A Week" Rotation

Leg press-Wide Foot Position
8x675
8x675
8x675
8x675

Leg press-Narrow Foot Position
10x580
10x580
10x580

Hack Squats
10x405
10x405
10x405

Lying Leg Curls
10x65
10x65
10x65
10x65

Glute-Ham Raise
12xBW
12xBW
12xBW

Stiff Leg Dead Lift
5x185
5x185
5x185

Leg Press Calf Raises w/Toes turned out
15x550
15x550
15x550
15x550

Leg Press Calf Presses w/Toes in
15x550
15x550
15x550
15x550

Observations
The pressing weight felt a little on the heavy side today, but I guess that is how loads up to 675lbs are supposed to feel.

Quad Workout
Leg Press: Wide Foot Position
Weight increased by 25lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
Leg Press: Narrow Foot Position
Weight increased by 30lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
Hack Squats:
Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

Hamstring Workout
Lying Leg Curls:
Weight increased by 5lbs. Steady cadence with a short hold at the top and a slow negative.
Glute-Ham Raise:
Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
Stiff Leg Dead Lift:
Weight increased by 30lbs. Trying something different here and go a little heavier and back off of the reps. Still break in weights and reps at this point.

Calf Workout
Leg Press Calf Presses- Toes turned out:
Gastrocnemius focused.
Leg Press Calf Presses- Toes in:
Tibialis focused.

Final Thoughts
Another solid training session with no issues. From that standpoint, things are looking up a bit.

[mharrislove]

Looking good, Bo. The fact that you could log in that type of volume without issues is significant. Looking forward to seeing you log a few solid months of work in good health!

[Bo_Flecks]

Update

Just got back from my follow-up doctor's appointment. All of the tests I had done last week came back looking great, so the doc agreed with me that it was just a matter of a minor change in meds.

So the plan from here is that I will start my scheduled de-load today and the new meds tomorrow morning. That will give my body a few days to acclimate to the new meds before I start training again on Saturday. Hopefully it will be a seamless transition.

Time to break out the pink dumbbells.



^^^^Bo_Fats

lawlz

[bamazav]

Dang it, I have been trying to keep that picture from leaking out. Hope you feel better.

[BergMuscle]

Glad you got a good report from the doc. And sometimes a deload does a body a world of good.

[drudixon]

Update

Just got back from my follow-up doctor's appointment. All of the tests I had done last week came back looking great, so the doc agreed with me that it was just a matter of a minor change in meds.

So the plan from here is that I will start my scheduled de-load today and the new meds tomorrow morning. That will give my body a few days to acclimate to the new meds before I start training again on Saturday. Hopefully it will be a seamless transition.

Time to break out the pink dumbbells.



^^^^Bo_Fats

lawlz

So glad to read this. Was really concerned for ya Steve. Do you anticipate any sides from the meds? I'm always so leary of different medications and it seems like I'm always that guy who gets the one weird ass side that nobody else gets but they have to warn you about anyway.

[Lou1se]

In for the pink dumbbell deload special

I have been amazed at the Leg Presses you are doing, heavy load shifted for high reps

All the best for a smooth transition re: meds adjustment...you'll be biting at the bit come Saturday!

[litljay]

B0_Fats...ppfffssssss! ok Steve, whatever you say...

[Bo_Flecks]

Saturday 1/19/13- Chest/Biceps "B Week" Rotation

Incline Dumbbell Bench Press
8x100
8x100
8x100
11x100

Incline Dumbbell Flyes
10x70
10x70
14x70

Decline Dumbbell Bench Press
10x80
10x80
13x80

Tricep Bar Spider Curls
10x150
10x150
10x150
13x150

Dumbbell Spider Curls
12x45
12x45
14x45

Barbell Reverse Curls
12x125
12x125
12x125

Wrist Curls
10x95
10x95
12x95

Observations
De-load over. Time to ramp up the intensity and get this thing back where I like it.

Chest Workout
Incline Dumbbell Bench Press:
Performed at a 30 degree bench angle.
Incline Dumbbell Flyes:
Performed at a 30 degree bench angle using the classic "hug the tree" form.
Decline Dumbbell Bench Press
Performed at a 30 degree decline.

Bicep Workout
Tricep Bar Spider Curls:
Chest supported at a 45 degree angle. Using a total hang at the bottom to stretch the bis, and then pulling the bar to the apex. Slow, controlled negative.
Dumbbell Spider Curls
Chest supported at a 45 degree angle. Using a total hang at the bottom and working both dumbbells simultaneously to get a good squeeze at the top.
Barbell Reverse Curls
Chest supported to protect my lower back.

Forearm Workout
Wrist Curls:
Continuing the forearm rehab work. Performed with a barbell with my wrists facing up.

Final Thoughts
It felt good to start pushing out the final sets with the new rep scheme.

[mharrislove]

You always were a beast at chest and shoulder work - solid numbers, man.

[Vanguard1965]

Solid workout. New meds working good I take it?

[BergMuscle]

You always were a beast at chest and shoulder work - solid numbers, man.

What he said. Beastial.

[Bo_Flecks]

Looking good, Bo. The fact that you could log in that type of volume without issues is significant. Looking forward to seeing you log a few solid months of work in good health!

The short term inconveniences of this recent heart issue are more worrisome than the long term implications.

Having lived with electrical heart issues for as long as I have, I know the procedure for getting things lined back out. Ultimately it is a matter of the docs using their educated guessing to hit the right formula that works and has the least side effects. Sometimes that is a short process, other times not so much.

Dang it, I have been trying to keep that picture from leaking out. Hope you feel better.

For the most part, I feel fine. Not 100% there, though. It should have very little impact on my training for the next few weeks, so I am good.

Glad you got a good report from the doc. And sometimes a deload does a body a world of good.

From a plumbing standpoint, my heart is in excellent condition. From an electrical standpoint, it has a variance in the way it works. I have been told that the variance is harmless... but it is annoying.

So glad to read this. Was really concerned for ya Steve. Do you anticipate any sides from the meds? I'm always so leary of different medications and it seems like I'm always that guy who gets the one weird ass side that nobody else gets but they have to warn you about anyway.

I have some baggage where bad side effects are concerned, too.

In for the pink dumbbell deload special

I have been amazed at the Leg Presses you are doing, heavy load shifted for high reps

All the best for a smooth transition re: meds adjustment...you'll be biting at the bit come Saturday!

I was very happy to get back into the gym yesterday. It was a good call to take a few days and get acclimated to the new meds.

B0_Fats...ppfffssssss! ok Steve, whatever you say...

lol- -=FLEX=- came up with that one in this stupid thread:

http://forum.bodybuilding.com/showth...hp?t=151107333

You always were a beast at chest and shoulder work - solid numbers, man.

It all felt good yesterday. My energy and endurance felt better than it had for a long time. Hopefully that means some corners are being turned.

Solid workout. New meds working good I take it?

The new meds performed well in the weight room yesterday. But, not so much for cardio on Friday.

I purposely pushed the cardio to a fairly high intensity level to see how the med would do, and I still had some minor issues as the heart rate slowed. So, I am pretty sure we will be looking at increasing the dosage next month.

The plan as it was laid out last Tuesday was to give this light dosage of the new med a month. We would only change it prior to a month if there were significant side effects that popped up early.

If things continue the way they did yesterday, my weight training should go just fine until we re-visit the dosage issue.

[Bo_Flecks]

Sunday 1/20/13- Legs "A Week" Rotation

Leg press-Wide Foot Position
8x680
8x680
8x680
10x680

Leg press-Narrow Foot Position
10x585
10x585
12x585

Hack Squats
10x410
10x410
13x410

Lying Leg Curls
10x65
10x65
10x65
14x65

Glute-Ham Raise
12xBW
12xBW
14xBW

Stiff Leg Dead Lift
8x185
8x185
8x185

Leg Press Calf Raises w/Toes turned out
15x550
15x550
15x550
15x550

Leg Press Calf Presses w/Toes in
15x550
15x550
15x550
15x550

Observations
Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.

Quad Workout
Leg Press: Wide Foot Position
Weight increased by 5lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
Leg Press: Narrow Foot Position
Weight increased by 5lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
Hack Squats:
Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

Hamstring Workout
Lying Leg Curls:
Reps increased. Steady cadence with a short hold at the top and a slow negative.
Glute-Ham Raise:
Reps increased. Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
Stiff Leg Dead Lift:
Reps increased. 185lbs for three sets of 8 felt very manageable (and safe) on the L5, yet put a good pull on the hammies and glutes. Still break in weights at this point.

Calf Workout
Leg Press Calf Presses- Toes turned out:
Gastrocnemius focused.
Leg Press Calf Presses- Toes in:
Tibialis focused.

Final Thoughts
The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.

[VoxExMachina]

Good looking leg day, Steve. 680 is moving a load on the leg press, no doubt.

Here's hoping the new meds get all worked out so you can have one less distraction.

[BergMuscle]

Observations
Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.

This ^

Final Thoughts
The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.

...and this ^ really tell the tale. Great that it's all coming together.

[alex2363]

Sunday 1/20/13- Legs "A Week" Rotation

Leg press-Wide Foot Position
8x680
8x680
8x680
10x680

Leg press-Narrow Foot Position
10x585
10x585
12x585

Hack Squats
10x410
10x410
13x410

Lying Leg Curls
10x65
10x65
10x65
14x65

Glute-Ham Raise
12xBW
12xBW
14xBW

Stiff Leg Dead Lift
8x185
8x185
8x185

Leg Press Calf Raises w/Toes turned out
15x550
15x550
15x550
15x550

Leg Press Calf Presses w/Toes in
15x550
15x550
15x550
15x550

Observations
Today my goal was to ramp up the intensity level of the leg training. This weight scheme felt heavy, so I have it right where I want it.

Quad Workout
Leg Press: Wide Foot Position
Weight increased by 5lbs. Heels are about 15 inches apart with the quads coming down well to the outside of my chest at the bottom of the movement.
Leg Press: Narrow Foot Position
Weight increased by 5lbs. Heels are about 5 inches apart with the quads coming down and pressing against my chest at the bottom of the movement.
Hack Squats:
Weight increased by 5lbs. The feet are positioned to put as much emphasis on the outer sweep of the quad as possible.

Hamstring Workout
Lying Leg Curls:
Reps increased. Steady cadence with a short hold at the top and a slow negative.
Glute-Ham Raise:
Reps increased. Slow rep cadence on this one to totally focus on how the hammies pulling. Wide knee position which brings a little more of the upper hamstrings into play.
Stiff Leg Dead Lift:
Reps increased. 185lbs for three sets of 8 felt very manageable (and safe) on the L5, yet put a good pull on the hammies and glutes. Still break in weights at this point.

Calf Workout
Leg Press Calf Presses- Toes turned out:
Gastrocnemius focused.
Leg Press Calf Presses- Toes in:
Tibialis focused.

Final Thoughts
The wheelz feel like they have been worked hard, and the new meds held up to the workload. Pretty much a win-win. I hope this continues.

680 ??? darn, you gonna have the biggest legs next year when u win the Naturals.

[Lou1se]

Strong work throughout that session!

I don't know how you push out those extra reps on the last set.

Everything! Right down to your calves hates you.. lol

[ironwill2008]

Leg day used to be my least favorite workout. Now it is the one I look forward to the most.

I know this sounds trite, but it's this 'turning of the corner' in your leg-training mindset that is absolutely necessary in order to make significant progress.





Good deal on your getting your medical issue squared-away, Steve.

[FlaIronMind]

Damn good work, as usual, brother. Keep slaying it.

[Vanguard1965]

Yes great leg workout and I love the detail in your logs. Glad to hear as far as lifting everythign is good and hopefully with the increase it will take care of the cardio.

[Bo_Flecks]

Tuesday 1/22/13- Back/Triceps/Abs/Calves "B Week" Rotation

Wide Grip Pull Ups
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW

Barbell Rows
10x165
10x165
10x165

OH Dumbbell Tricep Extensions
10x75
10x75
10x75
10x75

Decline Close Grip Bench Press
12x165
12x165
12x165

Weighted Bench Dips
12xBW+50
12xBW+50
12xBW+50

Decline Crunches
30xBW
30xBW
30xBW

Seated Calf Raises
15x250
15x250
15x250

Observations
I was not completely happy with my previous exercise selections for my B day back training, so I made some revisions to this workout.

Back Workout
Wide Grip Pull Ups:
Seven sets with bodyweight to focus completely on trying to add width to the lats. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
Barbell Rows:
Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well.

Tricep Workout
OH Dumbbell Tricep Extensions:
I moved this one into first position today. The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
Decline Close Grip Bench Press
I increased the decline of the bench to 45 degrees today to try and take a little off of the delts and put more on the triceps. Hands about 8 inches apart, and elbows coming right down along my rib cage.
Weighted Bench Dips
Focusing on totally isolating the triceps with this one.

Direct Ab Work
Decline Crunches
Trying to really burn the abs here.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.

[baker]

Good stuff as usual Stebo.

[BergMuscle]

Sometimes you need to experiment a bit to get the routine you want.

[ljimd]

"Barbell Rows:
Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well."

Been doing these with a supinated grip - have grown to like them.

Lots of work going on in this journal. 7x10 wide grip p/u's - jelly here.

[drudixon]

7 sets of pull-ups... lol punishing. How's the lat spread coming?

[Lou1se]

Wide Grip Pull Ups
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW

Great work!

Weighted Bench Dips
12xBW+50
12xBW+50
12xBW+50

Decline Crunches
30xBW
30xBW
30xBW

Seated Calf Raises
15x250
15x250
15x250

Weighted Bench Dips
Focusing on totally isolating the triceps with this one.

Direct Ab Work
Decline Crunches
Trying to really burn the abs here.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.

I feel the need to pick your brains... A few questions Steve as I am having troubles understanding some of the moves and how to directly hit the target muscles.

When performing dips, I notice depending on body angle, sometimes the front delts can be under a lot of stress. When trying to hit tri's is your body supposed to be more upright(head right up)? I find I lean down(chest comes into play) but just simply raising the head a bit will shift the body angle. How exactly are you doing the dips to work the tri's?

Decline bench situps/crunches- I often interchange the names that I give them and often revert back to calling them situps because I feel on a steep angle the movement is more like a situp it seems to mostly work the hip flexors rather than abs. I have a lot of trouble trying to get the abs working and wondering if reducing the angle might actually help. The speed I expect would be very slow. How do you perform this one? I want details Steve, none 'o' that wishy-washy, glossing over stuff you tend to do in here!!!! JK lol


The most satisfying feeling there is has to be the feeling of well worked muscles after training day :-) TIA

[highiso]

Any chance we can get less talk and more progress pics up in here? I need visual stimulation from people that inspire me.

[alex2363]

Tuesday 1/22/13- Back/Triceps/Abs/Calves "B Week" Rotation

Wide Grip Pull Ups
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW

Barbell Rows
10x165
10x165
10x165

OH Dumbbell Tricep Extensions
10x75
10x75
10x75
10x75

Decline Close Grip Bench Press
12x165
12x165
12x165

Weighted Bench Dips
12xBW+50
12xBW+50
12xBW+50

Decline Crunches
30xBW
30xBW
30xBW

Seated Calf Raises
15x250
15x250
15x250

Observations
I was not completely happy with my previous exercise selections for my B day back training, so I made some revisions to this workout.

Back Workout
Wide Grip Pull Ups:
Seven sets with bodyweight to focus completely on trying to add width to the lats. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
Barbell Rows:
Chest supported. I changed the angle of the bench to 20 degrees to try and flatten my back out some. I increased the width of my grip as well.

Tricep Workout
OH Dumbbell Tricep Extensions:
I moved this one into first position today. The staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
Decline Close Grip Bench Press
I increased the decline of the bench to 45 degrees today to try and take a little off of the delts and put more on the triceps. Hands about 8 inches apart, and elbows coming right down along my rib cage.
Weighted Bench Dips
Focusing on totally isolating the triceps with this one.

Direct Ab Work
Decline Crunches
Trying to really burn the abs here.

Calf Workout
Seated Calf Raises:
Soleus focused calf work.

Final Thoughts
Not sure all of the revisions I made today will stick around, but the muscle groups feel well worked.

Wow, i think you are amazing, a non stop workout train