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

[FATHER FLEX]

I just met JEFF MUTHA FREAKING RODRGIUEZ and he SHOOK MY HAND! More on this later!

[krives55]

lol at the "never going to wash it"

[smallguyjoe]

For some odd reason I haven't been getting the emails of updates for your thread, and then I just now decided to check and see what was goin on in your thread... after seeing those newer pics all I gotta say is...

HOLY CRAP

Are you literally at the point where all you have left on you is essential body fat or what????

Great work, man

[toddbz]

Originally Posted by FATHER FLEX

I just met JEFF MUTHA FREAKING RODRGIUEZ and he SHOOK MY HAND! More on this later!

Did he stare at you small head?

[wala]

****ing WOW @ back workout

10 x 315 bent over rows! at your weight too! Dude thats just amazing! Strong Vbar pulldowns too!

Your legs pics are looking insane bro and the best part is that you're not even tanned up!

I'm going to bed now in shock haha

[PaC-mAn8]

Your vascularity/lack of bf scares me sometimes.

[5Six]

Holy fawk at the workout!

Hope you have a good weekend, playa.

Edit: Just seen the picture. Way to scare the children!

[DavezFever]

God damn your a beast. Words cannot describe how inspirational this journal is.

[FATHER FLEX]

Originally Posted by krives55

lol at the "never going to wash it"

There he was....we made eye contact like it was meant to be. Awesome guy to, real nice. Just like Eric said, for a guy that is not supposed to be a mass monster he is very thick. Has obviously put on plenty of muscle since last year.

Originally Posted by smallguyjoe

For some odd reason I haven't been getting the emails of updates for your thread, and then I just now decided to check and see what was goin on in your thread... after seeing those newer pics all I gotta say is...

HOLY CRAP

Are you literally at the point where all you have left on you is essential body fat or what????

Great work, man

Believe it or not, I think I can get much much much tighter. Which gets me really excited about future years, because this year I didn't give Layne much to work with. Also everytime you diet down for a show your body is usually able to achieve leaner and leaner bodyfat levels.

To tell you the truth I don't feel lethargic or crappy at this body fat. The joints I have to be a little carefull with, but other than that I feel fine. This means I can definatly get much leaner.

Originally Posted by toddbz

Did he stare at you small head?

Dude it was like finding a long lost brutha! Both with the bones of a small asian women. LOL

Originally Posted by wala

****ing WOW @ back workout

10 x 315 bent over rows! at your weight too! Dude thats just amazing! Strong Vbar pulldowns too!

Your legs pics are looking insane bro and the best part is that you're not even tanned up!

I'm going to bed now in shock haha

I got that for 30 on a dare from my workout partner prior to getting hurt, though still not bad. I could have maybe gotten a few more, I just didn't want to push it since I am healing up very well of late.

Originally Posted by wala

****ing WOW @ back workout

10 x 315 bent over rows! at your weight too! Dude thats just amazing! Strong Vbar pulldowns too!

Your legs pics are looking insane bro and the best part is that you're not even tanned up!

I'm going to bed now in shock haha

Originally Posted by PacMan8

Your vascularity/lack of bf scares me sometimes.

What veins? LOL Thanx bro

Originally Posted by 5Six

Holy fawk at the workout!

Hope you have a good weekend, playa.

Edit: Just seen the picture. Way to scare the children!

Likewise bro! It ain't fun if you ain't freaky!

Originally Posted by DavezFever

God damn your a beast. Words cannot describe how inspirational this journal is.

Dude honestly....I feed off you guys like you have no idea. This places inspires, and so do each and everyone of you. Thank you

[cawiau]

Baby got back!!! That is some glutes you packing!

Keep up the good work!

[FATHER FLEX]

Lower Body ala Semper

I did Ben's lower body workout, because these days I don't really follow routine, I just do what I like. I saw the set up and thought it was just right for how I felt yesterday. Good times, great leg pump! I did hacks instead of smith thought because its easier on my jacked up sacrum.

Hack Squats(I hate this hack squat, not because its hard, just a weird machine)

2 plates x 15 reps (3 setsSQUUUUEEEEZZZZEEE)

One legges Leg Press(That looking for pain tempo)

1 plates x 20
1+25 x 20
2 plates x 20

Leg Extensions

200 x 10
240 x 10
250 x 10

DB Lunge

45 pounds db's x 45 steps(Oh yeah!)

Stiff Legs DB's

85 x 15(3 sets)

Seated Hamstring Curls

180 x 15 (3 sets)

TONS OF CALVE WORK

Why....I need it! LOL

Cardio

Eliptical

DAT DERE HIT

5 Minute warm-up
15 intervals
10 Cool-down

Nutrition

Fat 46 grams
Carbs 166 Grams
Protein 243 Grams


Supplements

-Apple Xtend(Orange!)
-Dialene-4
-Vasocharge
-PrimaForce ZMA
-KNOCKOUT(6.5 hours of sleep!)

Misc

I met Jeff Rodriguez yesterday, super nice guy. Stayed away though because he was sick.

[semper27]

Looks like you had a damn fine workout!!! 45 steps on DB Lunges is just mentally sickening! You're gettin close to D-Day bro! I'm excited as all get out for ya!

[cawiau]

Originally Posted by FATHER FLEX

I still can't believe it

[Scivation]

Originally Posted by FATHER FLEX

MOE!



YEAH BUUDDDY



Because sometimes Oatmeal is just not enough for a playa



This just in...Todd can cook!



This just in....Eric can EAT!



Nutrition

Fat 47 Grams
Carbs 166 Grams
Protein 238 Grams

HIT Cardio

Eliptical

5 minute Warm-up
15 Intervals
10 Minute Cooldown

471 Calories(Todd got 521 BASTID!)

MISC

Getting Better EVERYDAY. Ask Eric and Todd! I don't waste days Beezy!

FINALLY, some freaking cross striations on quads in BB'ing!

This is a benchmark!

[DJINN]

Looking SICK! Conditioning is definitely gonna be light years ahead of the comp you'll be facing bro! You and Ben definitely need to share that alien technology for getting peeled with the rest of us mere earthlings. Take where you currently are conditioning-wise, add the remaining contest prep work and then a coloring product to the mix and you've got a very deadly weapon to bring to the stage!

[jaim91]

Your legs make me throw up in my mouth a little...it's like I can see the blood literally flowing through them.

Alberto es no humano

[FitIron]

Freak!
Nasty!
Sick!
Wicked.....are all words I'd use to describe your thread, LOL..

SUBBED

An inspiration to a novice BB'er like myself...

I now have quad and back envy!

[FATHER FLEX]

Originally Posted by cawiau

I still can't believe it

Thank you, what I can't believe is that I agreed to go watch that new Adam Sandler movie tonight. LOL Thanx bro, word on the street is you are doing pretty well yourself!

Originally Posted by Scivation

FINALLY, some freaking cross striations on quads in BB'ing!

This is a benchmark!

All I need is the Tommy TETAS and I am set! It will be official. LOL

Originally Posted by DJINN

Looking SICK! Conditioning is definitely gonna be light years ahead of the comp you'll be facing bro! You and Ben definitely need to share that alien technology for getting peeled with the rest of us mere earthlings. Take where you currently are conditioning-wise, add the remaining contest prep work and then a coloring product to the mix and you've got a very deadly weapon to bring to the stage!

I still don't see how I can be compared to Ben, because he is on a whole different level. Although I do hope to really improve these last few weeks, I keep reminding myself that now is the time. Leave nothing on the table. NO REGRETS! After all I am going to go on a prolonged off-season for the next two years. Don't want to look back and regret anything.

Originally Posted by jaim91

Your legs make me throw up in my mouth a little...it's like I can see the blood literally flowing through them.

Alberto es no humano

You sure know what to say to warm the cookies in my heart. Whole grain, low fat cookies of course.

Originally Posted by FitIron

Freak!
Nasty!
Sick!
Wicked.....are all words I'd use to describe your thread, LOL..

SUBBED

An inspiration to a novice BB'er like myself...

I now have quad and back envy!

Thank you, the best part is yet to come by the way. So stayed tuned.

[BaFtub]

Your quads are aldsfmlkdmfklsdmflksdf amazing.

Dunno if Ive subbed but Im going to now. Inspirational man..

[FATHER FLEX]

I WANT TO BE BIG UPPER BODY DAY

Incline DB Press/Lateral Raises

65 x 15/15 x 25
75 x 15/15 x 25
80 x 15/25 x 20
85 x 15/35 x 12
90 x 10/45 x 12

HS Strength Incline

200 x 15(5 sets)

Seated Cable Rows

180 x 10
200 x 10
220 x 10
240 x 10
260 x 10

Chins

BW x 15(4 sets)

HS Shrugs/DB Curls

3 plates x 12/40 x 6
4 plates x 12/45 x 6
4 plates x 1255 x 6
4 plates x 12/65 x 6
4 plates x 12(2 more sets by themselves)

DB Skulls Crushers

30 x 10(4 sets)

Cable Rope Pushdowns

50 x 20(4 sets)

ADIOS!

I WENT HOME AND HAD 96 GRAMS OF CARBOHYDRATES. CHOCOLATE FLAVORED OATMEAL!

Cardio

Eliptical

43:48 minutes(Current PR)
550 calories

Nutrition

Fat 42 grams
Carbs 268 Grams
Protein 221 Grams


Supplements

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

Misc

Yesterday was officially the best I have looked during this whole prep! I was BIG full, so FREAKING DRY! I really like were this is going guys. Big thangs...big thangs!

[5Six]

Originally Posted by FATHER FLEX

Yesterday was officially the best I have looked during this whole prep! I was BIG full, so FREAKING DRY! I really like were this is going guys. Big thangs...big thangs!

That's what I like to fawken hear, bro! When is your next comp?

Sorry for being so behind on this

[Benny5]

discovered this thread late. have read 15pages so far. helluva a tracker and great progress throughout!

somehow i'm looking to learn how to get that paper thin skin conditioning you have up above... great work my friend.

best of luck to you in all your future endeavors. i'll be checking in on this one for sure.

[Quelly]

Originally Posted by FATHER FLEX

I WANT TO BE BIG UPPER BODY DAY

Incline DB Press/Lateral Raises

65 x 15/15 x 25
75 x 15/15 x 25
80 x 15/25 x 20
85 x 15/35 x 12
90 x 10/45 x 12

HS Strength Incline

200 x 15(5 sets)

Seated Cable Rows

180 x 10
200 x 10
220 x 10
240 x 10
260 x 10

Chins

BW x 15(4 sets)

HS Shrugs/DB Curls

3 plates x 12/40 x 6
4 plates x 12/45 x 6
4 plates x 1255 x 6
4 plates x 12/65 x 6
4 plates x 12(2 more sets by themselves)

DB Skulls Crushers

30 x 10(4 sets)

Cable Rope Pushdowns

50 x 20(4 sets)

ADIOS!

I WENT HOME AND HAD 96 GRAMS OF CARBOHYDRATES. CHOCOLATE FLAVORED OATMEAL!

Cardio

Eliptical

43:48 minutes(Current PR)
550 calories

Nutrition

Fat 42 grams
Carbs 268 Grams
Protein 221 Grams


Supplements

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

Misc

Yesterday was officially the best I have looked during this whole prep! I was BIG full, so FREAKING DRY! I really like were this is going guys. Big thangs...big thangs!

nice...as those carbs are going up your gonna keep looking freakier

[FATHER FLEX]

Originally Posted by 5Six

That's what I like to fawken hear, bro! When is your next comp?

Sorry for being so behind on this

21st is the next one, but what really matters is the 12th.

Originally Posted by Benny5

discovered this thread late. have read 15pages so far. helluva a tracker and great progress throughout!

somehow i'm looking to learn how to get that paper thin skin conditioning you have up above... great work my friend.

best of luck to you in all your future endeavors. i'll be checking in on this one for sure.

You of all people should not be impressed by any of this. Look at you!

Honestly I am the least likeliest of candidates to have gotten in solid competition conditioning. I started out fat, I am not blessed when it comes to my metabolic rate. I am FAARRRRRRR from genetically blessed.

All I did right was hired the right person, and do my best to stick to the plan day in and day out. It worked, I can only imagine what you could do once you find a very ideal protocol. SCARY!

Originally Posted by Quelly

nice...as those carbs are going up your gonna keep looking freakier

I was driving the other day and the skin between my quads and knee were being pulled to the point of webbing being formed. Muscle bellies are getting full! Blueeeeed DAT!

[DavezFever]

Awesome workout man. I was wondering what books or articles on nutrition and bodybuilding you would recommend with your experience in training. Im looking to get a solid understanding of food and dieting and want to know what you suggest. Obviously you know what your doing and being a big inspiration anything would be helpful.

[FitIron]

Originally Posted by FATHER FLEX

I WANT TO BE BIG UPPER BODY DAY

Incline DB Press/Lateral Raises

65 x 15/15 x 25
75 x 15/15 x 25
80 x 15/25 x 20
85 x 15/35 x 12
90 x 10/45 x 12

HS Strength Incline

200 x 15(5 sets)

Seated Cable Rows

180 x 10
200 x 10
220 x 10
240 x 10
260 x 10

Chins

BW x 15(4 sets)

HS Shrugs/DB Curls

3 plates x 12/40 x 6
4 plates x 12/45 x 6
4 plates x 1255 x 6
4 plates x 12/65 x 6
4 plates x 12(2 more sets by themselves)

DB Skulls Crushers

30 x 10(4 sets)

Cable Rope Pushdowns

50 x 20(4 sets)

ADIOS!

I WENT HOME AND HAD 96 GRAMS OF CARBOHYDRATES. CHOCOLATE FLAVORED OATMEAL!

Cardio

Eliptical

43:48 minutes(Current PR)
550 calories

Nutrition

Fat 42 grams
Carbs 268 Grams
Protein 221 Grams


Supplements

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

Misc

Yesterday was officially the best I have looked during this whole prep! I was BIG full, so FREAKING DRY! I really like were this is going guys. Big thangs...big thangs!

Are you super setting here...??

65 x 15/15 x 25
75 x 15/15 x 25
80 x 15/25 x 20
85 x 15/35 x 12
90 x 10/45 x 12


Thx!

[FATHER FLEX]

Originally Posted by DavezFever

Awesome workout man. I was wondering what books or articles on nutrition and bodybuilding you would recommend with your experience in training. Im looking to get a solid understanding of food and dieting and want to know what you suggest. Obviously you know what your doing and being a big inspiration anything would be helpful.

So much of this is trial and error, and there are SOOOOO MANY things I do that I would never recommend to anyone else. NEVER! Though there are few standard things I think people you can apply to most everyone, that I think have been a great help over the years.

-Plenty of heavy compounds should be in your routine at least 75 percent of the year.

-I think most people don't hit muscle groups with as much frequency as they should. Its that overtraining boogie man I guess. Often I like to walk that fine line that is overtraining for a couple weeks and then back off.

-So yes cycle your training.

-Learn correct biomechanics, then you can rape them all you want.

-In the gym at least don't over think, more DO! Less thinking, be an animal, be intense, go into a transe like state almost.

-Outside the gym you are a freaking scientist! Follow a nutrition plan, and get your **** together.

-This article works well with bulking or cutting, and you will learn to follow something. Oh and please...commit and follow that is how you find out what works for you.

http://www.bodybuilding.com/fun/layne36.htm

I am off to go watch me some TRACK AND FIELD! YEAH BUDDDY!

Also I got a brand spanking new recipe perfect for those hot days. Its one of my best every! So easy my monkey ass brother can do it.

[FATHER FLEX]

Originally Posted by FitIron

Are you super setting here...??

65 x 15/15 x 25
75 x 15/15 x 25
80 x 15/25 x 20
85 x 15/35 x 12
90 x 10/45 x 12


Thx!

Si

[FitIron]

Originally Posted by FATHER FLEX

Si

grassy azz!!!!!

LOL,

[FATHER FLEX]

Originally Posted by FitIron

grassy azz!!!!!

LOL,

Since I got hurt mid prep I kinda had to find another way to get this done. I have actually slowly added more heavier sets and less super setting, because that is what works for me.

I was actually even thinking of doing a few powerlifing meets in the middle of this prep. Next time.