Flynn's Journal - Part Deux!

[Flynn]

As you're looking down the road at the next few weeks will there be many changes to what you're doing in terms of amount of cardio and the types of weight workouts? If this is propriatary info, just tell me to m.y.o.b.

I don't know if much is going to change in terms of working out. However, the closer I get, the more I notice the loss of strength; except that crazy leg press day . So, I will be concentrating on form and keeping the weights as heavy as possible but not going to failure (no injuries). I'm sure at some point, I'll be doing higher reps, which you may have notice in 'some' my workouts lately.

The cardio will likely be adjusted based on my conditioning: if I'm behind or ahead of schedule [would like to be ready early].

1) General Rule: Count on the diet to do the work and not the Cardio.

2) Goal: Preserve as much muscle as possible while continuing to get lean.

Btw, feel free to ask anything you like!

[kimsquit]

feel free to ask anything you like!

why does my cat pee so much?

[Flynn]

why does my cat pee so much?

umm, just to piss you off !!!

[ChocoChick]

why does my cat pee so much?

Surely you can do better than that!


Hey Flynn, how many weeks are left? And when do we get new pics?

[mom24boys]

LOL loads of fun going on in here hotstuff, and yep to what elise said. I seem to remember you promising weekly pics all the way till the end post up sweetie.*grin*

[Flynn]

Hey Flynn, how many weeks are left? And when do we get new pics?

LOL loads of fun going on in here hotstuff, and yep to what elise said. I seem to remember you promising weekly pics all the way till the end post up sweetie.*grin*

I'm 5-weeks out. I post updates when there's a visible change - not much changed this week.

[Flynn]

SHOULDERS / ABS:

GIANT SET:

Machine Press
10x170
9x190
8x200(8x150
8x200(8x120)
6x210(8x100)

Cable Rope Pulls (Leaning w/pull to neck/rear delt exercise (cable stack off))
20x110
15x120
12x130
12x130

Hanging Leg Raises
Bwt. x 30
Bwt. x 30
Bwt. x 30 (+20 alt. knee lifts)
Bwt. x 30 (+20 alt. knee lifts)
Bwt. x 20 (+20 alt. knee lifts)

Cable Lateral Raises (per side) (Single Arm)
8x30
8x30
8x30(8x20)
----------------------------------------------------
SUPERSET:

Incline BB Raises (Pronated on incline bench)
12x40
10x40

Shoulder Fly (per side)
10x35
8x40

Reverse Cable Fly (per side) (Single Arm)
8x40
8x40(8x20)

TRAPS:

DB Shrugs
12x105
10x115
8x120
8x120

Weighted Crunches
15x15
15x15

Standing Calf Raises: (I just cannot get through all sets . It is the arch in my foot that really bothers, much more than the calf muscles. I tried to lighten the weight but with the pain in my feet, I just could not continue?don't want an injury)!

Set One:
100lbs x 5 (5 second rest) / 100 x 10 (10 second rest) / 100 x 20 (15 second rest) / 100 x 20 (10 second rest) / 100 x 10 (5 second rest) / 100 x 5 (10 second rest) / Bwt. x 30

Set Two:
80lbs x 5 (5 second rest) / 80 x 10 (10 second rest) / 80 x 20 (15 second rest) / 80 x 20 (10 second rest) / Failed

POSING: 15-Minutes / Mandatories

CARDIO: 35-Minutes Elliptical / HI / 455cals.

[mom24boys]

I'm 5-weeks out. I post updates when there's a visible change - not much changed this week.

well Flynn, clearly you are in no frame of mind to see visible change...I mean geez you almost ate cookies and you dont even like cookies

I think I should judge the visible change for you, after all, I didnt almost eat any cookies..and for that I need pics

[Flynn]

well Flynn, clearly you are in no frame of mind to see visible change...I mean geez you almost ate cookies and you dont even like cookies .

Clearly not one of my better moments .
----------------------------------------

LIFTING DAY OFF: CARDIO: 10-Mintes[warm-up/cool-down] / 25-Minutes Intervals Spin Bike / 10-Minutes Steady State.

Running hills this late afternoon, I kinda thinking not...sit and watch "Da Bears"!!

[mom24boys]

Clearly not one of my better moments .
----------------------------------------

LIFTING DAY OFF: CARDIO: 10-Mintes[warm-up/cool-down] / 25-Minutes Intervals Spin Bike / 10-Minutes Steady State.

Running hills this late afternoon, I kinda thinking not...sit and watch "Da Bears"!!

LOL pics were the point of the post not cookies Colts playin now!

[Flynn]

CARDIO: 45-Minutes Spin Bike / MI...while watching the Bears getting their @ss kicked - assisting the @ass kicking is never a good thing .

[Flynn]

CHEST:

Incline Smith Press (45? to 60? incline)
10x135
8x145
7x145(+2)
8x145(8x105)
8x145(8x105)
12x105

DB Press (per side)
10x60
8x65
7x70(12x35)
5x80(10x40)
12x60
-------------------------------------
Superset:

Cable Crossovers (per side) (Low to high)
12x35
12x35
10x40(10x25)

Push Ups
Bwt. x 20
Bwt. x 20
Bwt. x 18(+2)

Cable Fly (per side)
12x45
10x50(10x35)

BICEPS:

BB Curl
20x45
12x65
10x75
8x85(8x65)
8x85(8x65)
12x65

Preacher Curl
12x50
10x60
10x60
8x70
8x70

Standing Dbl. Cable (per side)
10x50
8x60(8x35)

Posing: Same

CARDIO: 35-Minutes Stairmaster / MI-HI / 460cals.

Note: Felt a little weak on the incline presses but overall a good workout. By the end, the fatigue kicked in, so the first 10-minutes of Cardio were tough - hung tough and picked up the pace!

[GreenWave1]

Way to bring it home man. There is nothing like jamming out a hard cardio session after a good workout.

[Flynn]

Way to bring it home man. There is nothing like jamming out a hard cardio session after a good workout.

Thanks Kevin! It was a tough morning. So much so that I forgot list the AB work in today's workout. Nevertheless:

ABS: Weighted Decline Crunches: 15-reps x 30lbs x 5-sets

[ArchAngel'73]

How much time do you spend practicing your posing? Are you going to have full sessions of doing just that later on?
Have a good day Flynn!

[CapitalJay]

Hey Flynn! Good job on finishing out that workout. It'll all come back to you in the end!

[Flynn]

How much time do you spend practicing your posing? Are you going to have full sessions of doing just that later on?
Have a good day Flynn!

Hey B, I practice posing everyday...still working on putting the routine together. Debate: Use the music as background or choreograph a routine. Since this is the first, I'm leaning towards the former. The full sessions will be during the lifting days off (usually weekends)!

Hey Flynn! Good job on finishing out that workout. It'll all come back to you in the end!

I hope it will pay off - thanks Jay!

[Flynn]

LEGS

Glute-Ham Raises: (Still hard ! After the first (2) sets, they got really really tough)
Bwt. x 7(+1)
Bwt. x 6(+2)
Bwt. x 4(+2)
Bwt. x 3(+3)
Bwt. x 3(+2)

BB Squats (ATG)
20x115
15x135
12x145
10x165
8x185(could have gone heavier but didn't want to risk it)
12x95

Hack Squat Deadlifts
10x200
8x220
7x240

Walking Lunges: (10-lunges down, turn w/10 back)
Bwt.x20x2 (two continuous sets - no rest)
50x20
60x20
60x20
60x20

H/S Calf Raises
Sled Wt. x 20
Sled Wt. x 20
Sled Wt. x 20
Sled Wt. (+50lbs) x 20

CARDIO : 12-Minutes Bike (too loosen up the legs)

Notes: Tough workout! After finishing the walking lunges, my legs were fried but I'm glad I added them back into the workouts. But, just standing in the shower my legs were shaking. I don't know if I will be able to do cardio this evening; we'll see .

[mom24boys]

Hey Hottie your doing great Hang in there

[ArchAngel'73]

What kind of music/routine do you have in mind?
Have a good day Flynn!

[CapitalJay]

So, my biggest question today is, did you do the cardio?

Awesome job on that leg workout.

[Flynn]

Hey Hottie your doing great Hang in there

By my fingernails on some days .

What kind of music/routine do you have in mind?
Have a good day Flynn!

I haven't decided yet. I keep going back and forth between various songs.

So, my biggest question today is, did you do the cardio?

Awesome job on that leg workout.

No , legs just couldn't take it - walking was an issue! But, I kicked it into high gear this morning...maybe a little guilt intensity .

[Flynn]

BACK:

Wide Grip Pull Ups
10xBtw
10xBtw
8x25(8xBtw)
7x45(8xBtw)
5x45(8xBtw)

Hammer Strength Row
8x270
8x270
8x270(8x180)(+8partials)

DB Pullovers
10x65
8x70
8x70

Wide Hammer Grip Cable Row
10x110
10x110
8x120

TRICEPS:

Seated Overhead DB Extensions (per side)
12x25
10x30
8x35
8x35

Rope Press-downs
10x60
8x70
7x80(7x60)(7x40)
6x80(6x60)(6x40)

Supinated Press-downs (single arm)
10x50
8x60

CARDIO : 40-Minutes HIIT / Elliptical / 575cals.

00-04 / Warm-up
05-31 / HIIT
32-37 / Steady State
38-40 / Cool Down

STRETCHING: 15-Minutes

NOTES: Although my legs are sore from yesterday's workout, I had a solid workout. I cranked up the HITT session even though glutes are sore from the squats and walking lunges...felt in no mood to do Cardio last night (guilt I guess) . Here's to tomorrow refeed days - cheerios look out .

[user464444132bbg]

Excellent on the wide grip pullups!

Nice workouts, Flynn! You are doing awesome in here.

I want to add GHR's to my routine. I need to get something in my weight room to assist me with it.

[Flynn]

Excellent on the wide grip pullups!
Nice workouts, Flynn! You are doing awesome in here.

I want to add GHR's to my routine. I need to get something in my weight room to assist me with it.

Thanks Deb! Didn't overdo them today . GHR's ??

[kimsquit]

Glute
Ham
Raises



go eat a carbohydrate

[Flynn]

Glute
Ham
Raises



go eat a carbohydrate

LOL! I thought you said, go eat a cheesecake . I figured it out after I posted but thought, "oh what the hell". Btw, I only have 7 left for the day. Good thing the Walden products arrived today .

[Hibiscus09]

Yum -- I haven't had Cheerios in a long time. Now I'm craving them.

Great job on the workout, hottie!

[ChocoChick]

Hey Flynn - how's it going in here? What's this about cheesecake?

[ArchAngel'73]

What are the Walden products? or is that an insider thing?

Your new avi shows some great shape and one helluva a back! Thanks for taking the time to answer my questions, much appreciate it.