Flynn: Back in the Game in '08

[Flynn]

OUCH, but that rocks!

What rep count...??

That's Ben! Slight Correction: It was Leg Ext - DB Walking Lunges/DB SLDL - DB Walking Lunges/DB SLDL. I don't remember the rep count! I know it was a Submax day for him.

[deags]

That's Ben! Slight Correction: It was Leg Ext - DB Walking Lunges/DB SLDL - DB Walking Lunges/DB SLDL. I don't remember the rep count! I know it was a Submax day for him.

Ha! Kidding Flynn - that is just plain tough!

Keep it up, my friend!

Mike

[Flynn]

Ha! Kidding Flynn - that is just plain tough!

Keep it up, my friend!

Mike

I'm not above admitting that I winnie out on part of the giant set ! Take care of yourself Mike and hopefully you'll be back in the gym in no time:

[Flynn]

SHOULDERS:

DB Press (seated)
8x50
6x60
6x60
6x60(12x40)
15x45

Rope Pulls (leaning/shoulder level)
8x140
8x140(8x80)
8x140(8x80)

DB Lateral Raise
12x20
10x25
8x30(8x20)

Reverse Cable Fly (Single Arm/Each Side)
12x55
10x65

BB Shrugs:
12x225
10x275
8x300(10x225)

BICEP/TRICEP:

Alt. DB Curl (Each side)
8x45
8x45
8x45(8x35)
8x45(8x35)

Preacher Curl (Machine)
10x90
8x100(8x60)
7x100(8x60)

V-Handle Pressdowns
12x100
12x110
10x120
10x130
10x130(12x80)

Supinated Pressdowns (Each side)
10x70
10x75(8x40)

Notes: Was too tired to include Cardio after the workout so I will pick it up this evening. Hopefully, I'll have enough energy for a HIIT session.

[Flynn]

Notes: Was too tired to include Cardio after the workout so I will pick it up this evening. Hopefully, I'll have enough energy for a HIIT session.

CARDIO: 20-Minutes HIIT / 20-Minutes SS

Although tired, after seeing how the other guys looked and reading their focus and dedication, I sucked it up and added Cardio this evening. I can't be the weak link in the team

[FitIron]

CARDIO: 20-Minutes HIIT / 20-Minutes SS

Although tired, after seeing how the other guys looked and reading their focus and dedication, I sucked it up and added Cardio this evening. I can't be the weak link in the team

Way to dig deep and get back in there for the cardio.

Big things are happening for team Norton right now bro, and you are NEXT!!

[deags]

I'm not above admitting that I winnie out on part of the giant set ! Take care of yourself Mike and hopefully you'll be back in the gym in no time:

Thanks buddy!

I will be back soon - I just need a little break. These kids of mine just simply wear me out...lol!!! Believe me, my wife is ready for me to get back into the gym.......evidently I have been home too much...lol!!!

Take it easy Flynn and keep up the great work!

[ArchAngel'73]

CARDIO: 20-Minutes HIIT / 20-Minutes SS

Although tired, after seeing how the other guys looked and reading their focus and dedication, I sucked it up and added Cardio this evening. I can't be the weak link in the team

Don't worry, that'll be me.


I'm back from travelling Canada for the summer, nuthin' but mountains and wheatfields my friend.
Concentrate on you and enjoying the journey, isn't that what you told me? Listen to your own advice bro. No one is bringing the same package as you, your last 2 runs are evidence of your capabilites, and when your confidence in you is running thin, ours in you will still be running high.

[str8flexed]

2 words for you flynn...


YOUR TURN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[deags]

2 words for you flynn...


YOUR TURN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Layne -

I told Flynn that I want him to join me in the old man's pro club, but he may get to the next level......

[Tifflex]

2 words for you flynn...


YOUR TURN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Wow, talk about motivation.

How was the weekend Flynn?

[Flynn]

Way to dig deep and get back in there for the cardio. Big things are happening for team Norton right now bro, and you are NEXT!!

Thanks Tony !

These kids of mine just simply wear me out...lol!!! Believe me, my wife is ready for me to get back into the gym.......evidently I have been home too much...lol!!!

Mike you have earned some R&R and quality down-time, but I guess the misses didn't know how good she had it ! Thanks friend!!!

[Flynn]

Concentrate on you and enjoying the journey, isn't that what you told me? Listen to your own advice bro. No one is bringing the same package as you, your last 2 runs are evidence of your capabilites, and when your confidence in you is running thin, ours in you will still be running high.

You sure I wasn't drunk when I said that . Thanks B!!

2 words for you flynn...


YOUR TURN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Let the plants align - LOL!

Layne -

I told Flynn that I want him to join me in the old man's pro club, but he may get to the next level......

I have follow in your footsteps first and get Master Pro status, and then I can join you in the old man's club .

Wow, talk about motivation. How was the weekend Flynn?

He has a way to doing that ! Weekend was restful but not long enough. How about yours?

[Flynn]

CHEST / BACK:

Incline Smith Press
5x190
5x190
5x190
5x190(12x120)

V-Handle Pull-Ups
BW x 12
BW(+45) x 9
BW(+45) x 9
BW(+55) x 8 (BWx8)
--------------------------------------

HS Press
6x200
5x200
5x200
8x180

HS Row
8x320
8x320
7x320(15x180)
---------------------------------------

Incline DB Fly (Each side)
10x50
8x55
9x55

CG Cable Row
10x170
8x170
8x170

Weighted Hangs
BW(+45) x 60sec.

ARMS:

BB Curl
7x95
7x95(10x65)

Alt. DB Curl (Each side)
8x45
8x45

Preacher Curl (Machine
8x90
8x90(8x45)

Decline CG Press
10x135
8x155

Rope Pressdowns
10x80
8x90
8x90(8x60)

CARDIO: 35-Minutes Elliptical (HI) / 500cals.


Notes: Funny story, but I surprising wasn't embarrass or at least too darn tired to care. While doing the decline CG presses, I forgot to put the collars on the bar. So of course, the weight on the left side (strong side) begins to work its way off - should have stopped, but Noooo! Bang the weight feel off on the down movement. To compensate, I pushed harder w/the left side which tilted the bar to the right and Bang, right side fall off. I said to hell with it and let the bar tilt/rock so the weights came off. LIVE, LEARN, REMEMBER .

[deags]

CHEST / BACK:

Incline Smith Press
5x190
5x190
5x190
5x190(12x120)

V-Handle Pull-Ups
BW x 12
BW(+45) x 9
BW(+45) x 9
BW(+55) x 8 (BWx8)
--------------------------------------

HS Press
6x200
5x200
5x200
8x180

HS Row
8x320
8x320
7x320(15x180)
---------------------------------------

Incline DB Fly (Each side)
10x50
8x55
9x55

CG Cable Row
10x170
8x170
8x170

Weighted Hangs
BW(+45) x 60sec.

ARMS:

BB Curl
7x95
7x95(10x65)

Alt. DB Curl (Each side)
8x45
8x45

Preacher Curl (Machine
8x90
8x90(8x45)

Decline CG Press
10x135
8x155

Rope Pressdowns
10x80
8x90
8x90(8x60)

CARDIO: 35-Minutes Elliptical (HI) / 500cals.


Notes: Funny story, but I surprising wasn't embarrass or at least too darn tired to care. While doing the decline CG presses, I forgot to put the collars on the bar. So of course, the weight on the left side (strong side) begins to work its way off - should have stopped, but Noooo! Bang the weight feel off on the down movement. To compensate, I pushed harder w/the left side which tilted the bar to the right and Bang, right side fall off. I said to hell with it and let the bar tilt/rock so the weights came off. LIVE, LEARN, REMEMBER .

That's a good one Flynn - I have done that before - not proud of it, but been there!

[Flynn]

LEGS:

Leg Press
10x360
8x450
8x450
8x450(10x270)

DB SLDL
10 x 65
10 x 70
8 x 75
8 x 80
---------------------------------------

Hack Squat (Feet together/deep as back would allow)
15 x 90
12 x 110
12 x 130
---------------------------------------

Leg Curl
8x110(10x60)
8x110(10x60)
8x110(10x60)

Leg Extension
8x200(8x110)
8x200(8x110)(5-partials)
8x200(8x110)(5-partials)
-----------------------------------------

Standing Calf Raise
12x300
10x320
10x340

Notes: Back was a little tight so I keep the weight moderate, particularly w/the DB SLDL. Although I probably could have gone heavier, I did not want to aggravate anything. Better Safe Than Sorry!

On a positive note, the 'Architect' thinks that I've added some size this year and improved my overall symmetry .

Current Weight: 160lbs (approx.)

Days Out: 95 (1st Show) / 109 (2nd Show)

[Hibiscus09]

Yay for adding size and improving symmetry!!

My back has been giving me fits lately too. I hope yours feels better soon!!

Great job on the workout hottie!!

[Flynn]

Yay for adding size and improving symmetry!!

My back has been giving me fits lately too. I hope yours feels better soon!!

Great job on the workout hottie!!

Thanks gorgeous! I'll need all the help I can get because it only gets harder the further you go. I hope your back feels better also - drugs .

[CapitalJay]

Hey Flynn! Do you always do Hacks with your feet together?

Current Weight: 160lbs (approx.)

Days Out: 95 (1st Show) / 109 (2nd Show)

Suddenly I feel very fat.

[ArchAngel'73]

1.5 scoops of pure Canadian Vanilla Whey
2 cups of Diet Pepsi Max, pre- bed of course
-mix until super fizzy, drink slowly, mix again, chug with a multi

I still marvel at how you drank that!
Nice drop set!!

[Tifflex]

LEGS:

Leg Press
10x360
8x450
8x450
8x450(10x270)

DB SLDL
10 x 65
10 x 70
8 x 75
8 x 80
---------------------------------------

Hack Squat (Feet together/deep as back would allow)
15 x 90
12 x 110
12 x 130
---------------------------------------

Leg Curl
8x110(10x60)
8x110(10x60)
8x110(10x60)

Leg Extension
8x200(8x110)
8x200(8x110)(5-partials)
8x200(8x110)(5-partials)
-----------------------------------------

Standing Calf Raise
12x300
10x320
10x340

Awesome workout Flynn!

Notes: Back was a little tight so I keep the weight moderate, particularly w/the DB SLDL. Although I probably could have gone heavier, I did not want to aggravate anything. Better Safe Than Sorry!

Agreed!

On a positive note, the 'Architect' thinks that I've added some size this year and improved my overall symmetry .

Congratulations!

Current Weight: 160lbs (approx.)

[b]

I hate you.

[Flynn]

Hey Flynn! Do you always do Hacks with your feet together?

Hey CJ! I usually do regular Hacks when it is the first exercise or I'm doing Ben's tri-set.

1.5 scoops of pure Canadian Vanilla Whey
2 cups of Diet Pepsi Max, pre- bed of course
-mix until super fizzy, drink slowly, mix again, chug with a multi

I still marvel at how you drank that!

Breakfast/Lunch/Dinner of Champions. It actually taste good (different) and I lost a little weight on that special concoction.

Awesome workout Flynn! Congratulations! I hate you.

Thanks Tiff! Trust me when I say it get sooo much harder from this point on - losing bf and maintaining as much LBM as possible.

[Flynn]

CARDIO: 20-Minutes HIIT (1:3) / 20-Minutes SS

Notes: Lifting day off . Will do some yoga postures/stretching this evening to loosen up the back and shoulders, which seemed to keep me going during last year's prep.

[superneuby]

CARDIO: 20-Minutes HIIT (1:3) / 20-Minutes SS

Notes: Lifting day off . Will do some yoga postures/stretching this evening to loosen up the back and shoulders, which seemed to keep me going during last year's prep.

Whats going Flynn . . . things look like they are progressing quite nicely! We need to get that posing session in Question: Do you feel there is a HIIT cardio session that focuses more on the hammies, i.e. bike, uphill sprints, etc.

[Flynn]

Whats going Flynn . . . things look like they are progressing quite nicely! We need to get that posing session in Question: Do you feel there is a HIIT cardio session that focuses more on the hammies, i.e. bike, uphill sprints, etc.

For two people that live so close, are schedules couldn't be anymore different which makes getting together tough. Since I workout in the AM, other than a planned Saturday, any other time is difficult. How is prep going?

IMO the uphill sprints will focus more on the hamstrings but it is also harder on the body (joints). I like using a 'Spin Bike' because it gives you so many options, i.e., speed, tension, body position.

[Flynn]

CHEST/BACK:

Incline BB Press: 4-Sets
Weighted WG Pull-Ups: 4-Sets

Flat DB Press: 3-Sets
1-Arm DB Rows: 3-Sets

Incline Cable Fly: 3-Sets
CG Pull-Downs: 3-Sets

Decline DB Pullovers: 2-Sets
Weighted Stretch: 1-Set
Weighted Hangs: 1-Set

CARDIO: 35-Minutes/Stairmaster

[superneuby]

For two people that live so close, are schedules couldn't be anymore different which makes getting together tough. Since I workout in the AM, other than a planned Saturday, any other time is difficult. How is prep going?

Prep is going pretty good . . . I feel I am on a good pace, and of course I have Layne to keep me in line and on track. So, enough of the delay, a posing session will be coming soon it just has to . . .

[Flynn]

Prep is going pretty good . . . I feel I am on a good pace, and of course I have Layne to keep me in line and on track. So, enough of the delay, a posing session will be coming soon it just has to . . .

Eric pick a mid-morning Saturday and give me call. Btw, I checked out your profile - looking good and the poses look pretty good. When is your first contest?

[Hibiscus09]

Nice workout hottie!!

[ntrllftr]

CHEST/BACK:

Incline BB Press: 4-Sets
Weighted WG Pull-Ups: 4-Sets

Flat DB Press: 3-Sets
1-Arm DB Rows: 3-Sets

Incline Cable Fly: 3-Sets
CG Pull-Downs: 3-Sets

Decline DB Pullovers: 2-Sets
Weighted Stretch: 1-Set
Weighted Hangs: 1-Set

CARDIO: 35-Minutes/Stairmaster

I can honestly say i never did two large muscle groups in the same workout.
This super setting looks like something I might like though.

Giving me an idea.
Cool thanks for posting it.

.