Bo Flecks' Training Lean and Power Density Experiment

[ironwill2008]

Leg training and leg hypertrophy is the lynch pin with how I will proceed with my competitive aspirations.

Very logical; we think alike.


Thighs and shoulders are the most difficult areas for natties to develop. You've already got good shoulders, and you've already proven you have the mental drive required to make any necessary improvements.

All you need is time.

[ArchAngel'73]

Thighs and shoulders are the most difficult areas for natties to develop.

Pardon?
Ohh...I get it...for most OTHER natties except me.

[ironwill2008]

Pardon?
Ohh...I get it...for most OTHER natties except me.

Your thigh development, in particular, is legendary here, Brian, but we also know how you got it---by busting your tail for years under tons of iron.

[ArchAngel'73]

Your thigh development, in particular, is legendary here, Brian, but we also know how you got it---by busting your tail for years under tons of iron.

Why thank-you.
While I was a little puke Steve was jumping out of perfectly good airplanes for the protection of his country.
Now that I'm a bigger puke , Steve ensures our young are in receipt of a quality education.
Knowing what Steve has done and does do makes me believe he can accomplish anything he wants, including dem dar hyooge legs.
Here's to 1st place in 2013 Steve!

[ironwill2008]

Knowing what Steve has done and does do makes me believe he can accomplish anything he wants, including dem dar hyooge legs.
Here's to 1st place in 2013 Steve!

^^^^ This.

After a number of years of consistent training, it's much more about having the mental drive to want to continue to improve, even when the going seems slow. Most guys never even get to that point; they've already long-since fallen by the wayside.

Where the mind goes, the body follows.

[BergMuscle]

Knowing what Steve has done and does do makes me believe he can accomplish anything he wants, including dem dar hyooge legs.
Here's to 1st place in 2013 Steve!

Ditto from me as well. I don't know anyone who is more detailed and methodical.

[Bo_Flecks]

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

Wide Grip Pull Ups
8xBW+35
8xBW+35
8xBW+35
8xBW+35

Chest Supported Barbell Rows
10x200
10x200
10x200

V- Grip Pull-ups
10xBW+35
10xBW+35
10xBW+35

Decline Close Grip Bench Press
10x175
10x175
10x175
10x175

OH Dumbbell Tricep Extensions
12x85
12x85
12x85

Weighted Tricep Dips
12xBW+40
12xBW+40
12xBW+40

Hanging Knee Raises
10xBW+10
10xBW+10
10xBW+10

Decline Crunches
25xBW
25xBW
25xBW

Seated Calf Raises
15x250
15x250
15x250

Observations
Cannot think of a better way to start the New Year off!

Back Workout
Wide Grip Pull Ups:
Weight increased by 5lbs. Wide grip, working to flare the lats out as much as possible at the bottom of this movement.
Chest Supported Barbell Rows:
Weight increased by 45lbs. Chest supported at a 30 degree angle.
V-Grip Pull-ups
Weight increased by 15lbs. Narrow hammer grip with hands about 10 inches apart.



You only have to watch the video to the 0:09 mark to get the gist of it. Worth 9 seconds of your time for sure. Le'me know what you think.

Tricep Workout
Decline Close Grip Bench Press:
Weight increased by 20lbs. Performed at a 30 degree decline with the thumbs about 10 inches apart.
OH Dumbbell Tricep Extensions:
Weight increased by 5lbs. This movement will be the staple for working the medial head of the tricep. Very little forearm tendon stress at this angle.
Weighted Tricep Dips
Weight increased by 20lbs. Concentrating on keeping constant tension on the triceps.

Direct Ab Work
Hanging Knee Raises
Weight increased by 10lbs. Knees straight ahead, focusing on pulling with the abs
Decline Crunches
Trying to really burn the abs here.

Calf Workout
Seated Calf Raises:
Weight increased by 25lbs. Soleus focused calf work.

Crush The Visual Weakness
4 sets of hi-rep dumbbell pullovers

Final Thoughts
My New Year Resolution for 2013: Erase the liabilities and put a better product on stage.

[bamazav]

Great job today! Happy New Year!

[VoxExMachina]

You only have to watch the video to the 0:09 mark to get the gist of it. Worth 9 seconds of your time for sure. Le'me know what you think.

I think his hat is stupid.


But I often do neutral grip pullups like that, mostly since they seemed to be a bit more friendly (for me) when I had the bicep tendon issue.

[Bo_Flecks]

I think his hat is stupid.

Yeah... the hat is stupid...

...but the fact that he rips a big assed fart at 0:09 and doesn't even realize it is priceless

[VoxExMachina]

Yeah... the hat is stupid...

...but the fact that he rips a big assed fart at 0:09 and doesn't even realize it is priceless

Lulz.

Didn't even notice.

[baker]

He has quite a collection of those stupid hats.

Nice work today Stebo.

[bamazav]

ROFL - I missed it the first time I watched it, not sure how it was so flappy.

[ironwill2008]

Yeah... the hat is stupid...

...but the fact that he rips a big assed fart at 0:09 and doesn't even realize it is priceless

Lulz. I thought it was loose floor boards squeaking!




That guy is a nut-job. He posted on this site for a while, about a year ago, but is oddball ramblings in the 'nutrition' forum drew the ire of many regular posters, including Alan Aragon himself. Scoob finally went full-retard online, lashing out at his 'detractors,' threatened to have another poster here killed and the guy's girlfriend assaulted, and was then promptly perma-banned.

I had a couple of go-arounds with him in that forum; he's irrational when engaged in debate.

[FlaIronMind]

Strong work is strong of late brother. Outstanding effort, all around.

Hope you guys had a great, blessed Christmas and Happy New Year my friend.

[cmoore]

[lurking] Gjdm

[Bo_Flecks]

Very logical; we think alike.

Thighs and shoulders are the most difficult areas for natties to develop. You've already got good shoulders, and you've already proven you have the mental drive required to make any necessary improvements.

All you need is time.

As decent as my shoulder were in October, I am still focusing on bringing up the front part of the delts. I still see that as a bit of a weakness. As far as quad development goes, I can take care of the training and nutrition, but I am still at the mercy of how the muscles respond with hypertrophy. There is always that unknown variable out there.

Pardon?
Ohh...I get it...for most OTHER natties except me.

We all have our strengths and weaknesses, don't we? That is why I get so frustrated with the discussion out in the open forum sometimes. One size does NOT fit all.

Ditto from me as well. I don't know anyone who is more detailed and methodical.

I am not going to leave a stone un-turned between now and October. If I cannot get the job done between now and then, I will be greatly disappointed.

He has quite a collection of those stupid hats.

Nice work today Stebo.

I think I posted a Scooby vid a couple of years ago on a certain shoulder exercise I was doing to work around an RC issue I had at the time. He was not wearing a hat in that one. Bald as a gourd.

Strong work is strong of late brother. Outstanding effort, all around.

Hope you guys had a great, blessed Christmas and Happy New Year my friend.

Thanks, FIM! I finally have myself healthy again.

ROFL - I missed it the first time I watched it, not sure how it was so flappy.

I saw that vid in the Misc and about collapsed a lung laughing at it. Figured I would post it here for a good laugh on back day.

[lurking] Gjdm

[induced_drag]

Happy new year...checking in.

Good luck to a productive new year!

But I often do neutral grip pullups like that, mostly since they seemed to be a bit more friendly (for me) when I had the bicep tendon issue.

Agree....these are MUCH easier on the bicep tendons. I also feel the better in the lower lats. One of my favorites.

[Bo_Flecks]

Thursday 1/3/13- Shoulders/Traps/Legs "A Week" Rotation

Seated Overhead Dumbbell Press
8x80
8x80
8x80
8x80

Hammer Grip Dumbbell Front Raise
10x20
10x20
10x20

Bent Lateral Raises
10x45
10x45
10x45

Medium Grip Barbell Shrugs
8x250
8x250
8x250
8x250

Seated Dumbbell Shrugs
10x80
10x80
10x80

Barbell Squats
15x195
15x195
15x195
15x195

Lying Leg Curls
10x50
10x50
10x50

Calf Presses
25x300
25x300
25x300

Observations
The workout falls into the MEH category. I had wicked DOMS left over from my back and tricep training on Tuesday. That along with the cold I came down with (yeah, sick again. I live with three little bags of pestilence) had an impact on this workout.

Shoulder Workout
Seated Overhead Dumbbell Press:
Weight increased by 10lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane.
Dumbbell Front Raises:
I changed these over to hammer grip today to try and put a little more emphasis on the target area of the front delts. Raising the dumbbells to just above shoulder level, and then controlling a slow negative for the burn.
Bent Lateral Raises:
Weight increased by 5lbs. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 25lbs. Chest supported at a 45 degree angle forcing the traps to pull a little more to the rear. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.

Legs
Barbell Squats:
Weight increased by 20lbs. Secondary quad work. Moved these up to bodyweight. I will stick with this weight and work the reps for a while.
Lying Leg Curls:
Controlled cadence with a short hold at the top and a slow negative.
Calf Presses:
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
I just cannot seem to catch a break with my health right now. I have had one week in the last two months that I have felt decent. Hopefully I will shake this cold soon and can have a decent stretch of training.

[alex2363]

Thursday 1/3/13- Shoulders/Traps/Legs "A Week" Rotation

Seated Overhead Dumbbell Press
8x80
8x80
8x80
8x80

Hammer Grip Dumbbell Front Raise
10x20
10x20
10x20

Bent Lateral Raises
10x45
10x45
10x45

Medium Grip Barbell Shrugs
8x250
8x250
8x250
8x250

Seated Dumbbell Shrugs
10x80
10x80
10x80

Barbell Squats
15x195
15x195
15x195
15x195

Lying Leg Curls
10x50
10x50
10x50

Calf Presses
25x300
25x300
25x300

Observations
The workout falls into the MEH category. I had wicked DOMS left over from my back and tricep training on Tuesday. That along with the cold I came down with (yeah, sick again. I live with three little bags of pestilence) had an impact on this workout.

Shoulder Workout
Seated Overhead Dumbbell Press:
Weight increased by 10lbs. Bringing the dumbbells down until the backs of my arms go well below the parallel plane.
Dumbbell Front Raises:
I changed these over to hammer grip today to try and put a little more emphasis on the target area of the front delts. Raising the dumbbells to just above shoulder level, and then controlling a slow negative for the burn.
Bent Lateral Raises:
Weight increased by 5lbs. Chest supported at a 30 degree angle. Concentrating on pulling the dumbbells up with the elbows, forcing the work to be done by the rear delts.

Trap Workout
Medium Grip Barbell Shrugs:
Weight increased by 25lbs. Chest supported at a 45 degree angle forcing the traps to pull a little more to the rear. Holding and squeezing at the top.
Seated Dumbbell Shrugs:
Dumbbells brought around a little more to the back to try and focus on the top of my traps. Performed seated on my SuperBench, back supported at an 80 degree angle.

Legs
Barbell Squats:
Weight increased by 20lbs. Secondary quad work. Moved these up to bodyweight. I will stick with this weight and work the reps for a while.
Lying Leg Curls:
Controlled cadence with a short hold at the top and a slow negative.
Calf Presses:
Hi rep work with the feet together and toes straight forward to hit the belly of the calves.

Final Thoughts
I just cannot seem to catch a break with my health right now. I have had one week in the last two months that I have felt decent. Hopefully I will shake this cold soon and can have a decent stretch of training.

hope u get better Stebo!!! tell Cmoore to stop lurking..lol

[ironwill2008]

I can take care of the training and nutrition, but I am still at the mercy of how the muscles respond with hypertrophy. There is always that unknown variable out there.

As long as you hit it head-on, and do your best, that's all that matters.

[VoxExMachina]

I just cannot seem to catch a break with my health right now. I have had one week in the last two months that I have felt decent. Hopefully I will shake this cold soon and can have a decent stretch of training.

All you can do is work through (or around) it, Steve. But I feel your pain. Nothing like having the motivation but not feeling up to the task.

You sure you're eating enough to support your recovery? It is probably just the kids + that time of the year, as you say. But it's worth a thought that getting sick often is a possible sign of under-recovery.

[ljimd]

As long as you hit it head-on, and do your best, that's all that matters.

As usual Bill nails it. Total agreement here.

[mharrislove]

Why thank-you.
While I was a little puke Steve was jumping out of perfectly good airplanes for the protection of his country.
Now that I'm a bigger puke , Steve ensures our young are in receipt of a quality education.
Knowing what Steve has done and does do makes me believe he can accomplish anything he wants, including dem dar hyooge legs.
Here's to 1st place in 2013 Steve!

^^^Post of the week.

Hang in there, Steve, regarding the health stuff. Glad to see that you are still focused and just doing the work before you.

[BergMuscle]

Sorry that you're not feeling well again. Being around kids a lot can do that, and winter weather doesn't help. Rest when you can and train as hard and often as your body will allow you. This stuff is temporary; the change in your body and lifestyle is much, much bigger.

[StressMonkey]

I just cannot seem to catch a break with my health right now. I have had one week in the last two months that I have felt decent. Hopefully I will shake this cold soon and can have a decent stretch of training.

Sorry to hear that. I remember one year I was getting over a cold and a got another cold from a co-worker. It was beyond frustrating.

[Bo_Flecks]

hope u get better Stebo!!! tell Cmoore to stop lurking..lol

I thought that Ken Waller gif was a perfect response to his post.

As long as you hit it head-on, and do your best, that's all that matters.

It seems like any time guys posts out in the O35 these days about the special circumstances of competitors, it is hit with responses about being elitist.

Anyway, at the risk of sounding elitist here, I can only address the issue of hypertrophy this way: I simply will not be able to evaluate how successful I have been with my hypertrophy goals for the year until I am at least 70% into my next contest cut.

The looming contest date puts my training into a completely different category/set of goals that most out in the open forum have. I either make the necessary improvements, or I don't. I evaluate, send my registration and money in, or I don't. It is all time sensitive. That leaves little room for error if I expect to improve my placings. It puts a certain amount of pressure on me, my training, my nutrition, and the unknown variable of how my muscle groups will respond to all of that.

I love this stuff.

All you can do is work through (or around) it, Steve. But I feel your pain. Nothing like having the motivation but not feeling up to the task.

I think a lot of guys are struggling with the same things this winter. It is hard to make the decision not to train and allow your body to heal if you feel like you can get the workout in. I will usually train when the symptoms are from the neck up, but from the neck down I will skip the gym.

Layne Norton says that you are very susceptible to viruses right around contest time and right after due to your immune system being weakened by the severity of the cut. Funny thing was, during the four weeks following the competition, I was healthy. It was not until mid-November that I came down with the influenza-B virus. Following the flu, I had a week that I felt fine, and then I came down with the cold my kids brought home.

You sure you're eating enough to support your recovery? It is probably just the kids + that time of the year, as you say. But it's worth a thought that getting sick often is a possible sign of under-recovery.

I think I am eating enough. I reverse dieted for four weeks following the competition, but then it all went to crap when I caught the flu. I believe I have it all back on track right now.

Yesterday morning I weighed in at exactly 25lbs heavier than when I woke up on the morning of the competition. So I have averaged gaining about 2lbs per week. I intend to be at around 200lbs by May, and then do a small nutritional correction to drop some of the bloat. I will start the full cut for the contest in July.

My intention is to take the stage at 178-180lbs in October totally shredded. That means I will need to have added 5 to 7lbs of lean mass this year. If the wheelz respond the way I hope they do, that should not be a problem.

As usual Bill nails it. Total agreement here.

If I miss my goal, it will be an easy thing to do to blame it on age, test levels, and genetics. I won't go there. If I don't get what I intend out of my training this year, it will fall totally on my lack of proper planning and execution. Nothing more, nothing less.

^^^Post of the week.

Brian flattered me with that one.

Hang in there, Steve, regarding the health stuff. Glad to see that you are still focused and just doing the work before you.

You of all people know how it feels to have stuff get in the way of competitive aspirations. In the grand scheme of things, a flu virus is pretty minor. It is just easy to fall into the trap of feeling sorry for myself while in the midst of it.

In the course of a year's worth of training, missing a couple of weeks of workouts is not going to make a difference at all.

Sorry that you're not feeling well again. Being around kids a lot can do that, and winter weather doesn't help. Rest when you can and train as hard and often as your body will allow you. This stuff is temporary; the change in your body and lifestyle is much, much bigger.

Thursday I was feeling kind of crappy prior to training. I was blowing a lot of pink stuff out of my nose and was feeling somewhat drained since I had not slept well the night before.

I felt okay yesterday, and feel fine today. The nose is still a little runny, but that is pretty much part and parcel of being a teacher/parent in the winter. The training should go just fine today.

Sorry to hear that. I remember one year I was getting over a cold and a got another cold from a co-worker. It was beyond frustrating.

With my three little ones, there is always one of them bringing some sort of a sneezing, runny nose, coughing thing home. Last year, I was blessed with not catching any of it from them. Year before-last was a lot like this year. I never really know what to expect.

Yesterday, my 4 year old son brought me a pack of crayons to open. When he handed them to me, they were soaking wet. Apparently, he had been trying to open them with his teeth before he decided it was a job for daddy.

It's really a wonder I'm not sick more .

[Bo_Flecks]

Saturday 1/5/13- Chest/Biceps "B Week" Rotation

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

Incline Dumbbell Flyes
10x75
10x75
10x75

Decline Dumbbell Bench Press
10x85
10x85
10x85

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

Dumbbell Spider Concentration Curls
12x50
12x50
12x50

Barbell Reverse Curls
12x135
12x135
12x135

Wrist Curls
10x95
10x95
10x95

Observations
All weights were increased and set at the top of my ability for the intended rep scheme. Felt good to finally be back to this intensity level of training.

Chest Workout
Incline Dumbbell Bench Press:
Weight increased by 10lbs. Performed at a 30 degree bench angle.
Incline Dumbbell Flyes:
Weight increased by 5lbs. Performed at a 30 degree bench angle using the classic "hug the tree" form.
Decline Dumbbell Bench Press
Weight increased by 5lbs. Performed at a 30 degree decline.

Bicep Workout
Tricep Bar Spider Curls:
Weight increased by 15lbs. 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 Concentration Curls
Weight increased by 10lbs. 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
Weight increased by 20lbs. 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
The wheelz are on tap for tomorrow. Looking forward to it.

[-=FLEX=-]

Dumbbell Spider Concentration Curls
Weight increased by 10lbs. 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.

Nice work. Did these today too but I was only using the 35s. 50's is darn beastly.

[BergMuscle]

Lots of my favorite chest and bicep exercises there. Great job getting the weight increases. Dumbbell Spider Concentration Curls sound interesting - but, like Flex said, I wouldn't pull 50's.