Flynn's Journal - Part Deux!

[emmie]

And, I'm easy but never cheap . LOL, you're too kind!!!

Eh, I'm not kind, but I am honest. Never mind contest ready, you are runway ready! But I digress.......

Yesterday's pep-taking and "just do it" mentality is why your body looks so great and why you're going to do so well in your contests. Tough leg workouts probably help, too.

[Flynn]

x2

Wow Flynn! Cardio 2X / day + a killer leg workout?!?! You are either dedicated or insane - maybe both.

Thanks guys! Jay, it comes from this intense fear of being the "fat one" on stage...not much hiding in less than a loin cloth - LOL!

Eh, I'm not kind, but I am honest. Never mind contest ready, you are runway ready! But I digress.......

Yesterday's pep-taking and "just do it" mentality is why your body looks so great and why you're going to do so well in your contests. Tough leg workouts probably help, too.

Thanks EM! Your continuous support, along w/the rest of the group means more than you ladies & gents know, especially as I get closer to crunch time. Lately, I have been having a lot of mental pep talks. That and whining a lot - poor CG!

Here are the constant themes running through my head:

"When you look back and you will, you don't want to say to yourself I wish I had...," - Chris Gordon.

"If you beat me, it's not because you out worked me!" - Layne Norton.

[Flynn]

BACK:

Pull-Ups (Wide Grip) (elbows were a little achy so no weight today)
Bwt. x 10
Bwt. x 10
Bwt. x 10
Bwt. x 10
Bwt. x 10
Bwt. x 8

DB Row (per side)
10x80
10x80
8x85

Close Grip Pull-Downs
8x160
8x160
8x160(8x110)
12x130

TRICEPS:

Single Arm Rope Pressdown
12x55
10x60
10x60
8x70
8x70(8x45)

DB Overhead Extensions
10x60
8x70
8x70

Supinated S-Arm Pressdowns
10x55
8x60

Posing: Completed at the end of each set and held at least 15-20secs ( particularly side triceps/chest & front lat spread)...finished with one (1) round of mandatories at the end of the workout.

CARDIO: 40-Minutes Elliptical / HI (5minutes-HIIT) / 525cals

Notes: It is getting tougher each day to drag my @ss to the gym. Once I get there, it is a different story and I get energized and ready to work. However, around 10:30am all I want to do is take a nap - ugh!

Six (6) weeks / Three (3) days and counting .

[Flynn]

CHEST:

Incline DB Press
12x60
10x70
9x70(10x40)
7x75(7x45)

Hammer Strength Press
8x180
7x180
6x180
6x180(12x90)

Cable Fly (low to hi)
10x45
10x50
8x50(8x30)

BICEPS:

S-Arm BB Curl (Short straight bar/Indirect forearm work)
20x20
12x30
12x30
7x40(7x30)(7x20)

BB Curl (wide grip)
15x45
12x65

Rope Curl
12x90
10x100

POSING: 20-Minutes / Mandatories w/varying poses {whew}!!!

CARDIO: HIIT (Elliptical Machine)

00-04 Warm-Up
05-27 HIITS
28-35 Steady State
36-40 Cool Down

Total Time: 40-Minutes

STRETCHING: 15-Minutes (much needed)

Note: Decent workout: 2nd day of working the above body parts for the week. This time the posing was done after the workout (ah ha, getting smarter ) since doing it before interfered with the workout. He just drilled me on pose after pose after pose w/no rest (you get the idea) while working on the transitions and of course smiling . Again, I sweat more holding the isometric contractions than just contracting and releasing .

[kimsquit]

Decent workout: 2nd day of working the above body parts for the week. This time the posing was done after the workout (ah ha, getting smarter ) since doing it before interfered with the workout. He just drilled me on pose after pose after pose w/no rest (you get the idea) while working on the transitions and of course smiling . Again, I sweat more holding the isometric contractions than just contracting and releasing .

it sounds like you found a great prep buddy! all that posing & smiling practice is gonna pay off big time

how are the elbow joints feeling today?

[Flynn]

it sounds like you found a great prep buddy! all that posing & smiling practice is gonna pay off big time

how are the elbow joints feeling today?

Yea, I was lucky that he offer to help while not expecting anything. I hope it pays off also or I'll be one of those people that hit the stage and cannot fire a single brain cell - can you say "Deer in Headlights".

The joints are a little better; icing does a body good. Btw, no violent dreams last night - didn't subconsciously off anyone .

[Flynn]

Thursday Evening (09/13/07): CARDIO: 45-Minutes Spin Bike / LI-MI

Did not plan to do cardio, BUT for the first time I overshot the macro numbers by 150cal...ate part of a protein bar in the afternoon that I forgot to count - dammit . SO, I did an evening session to sort of make-up.

Friday, September 14, 2007: LIFTING DAY OFF: CARDIO: 45-Minutes Spin Bike / MI.

Feeling a little run down (glad it's the weekend) to do hill sprints today or even HIITS on the bike...we'll see about tomorrow but the elliptical is "feeling" more like it.

Have a great weekend everyone!!!

[kimsquit]

Have a great weekend everyone!!!

you too, Flynn!

try to get plenty of rest - and remember what I said about flushing out your system

[Flynn]

try to get plenty of rest - and remember what I said about flushing out your system

LOL! One power nap down and one to go before bedtime .

[Hibiscus09]

Happy weekend, Flynn!! I remember hating the few times I slipped up and counted incorrectly during contest prep. My brain went to mush (or went to mushier -- )!!

[emmie]

Hi sweetie - Hope you get a little extra rest this weekend!
45 minutes on the bike to purge the forbidden protein bar? Damn, you are good! 'Fessed up about it, too. Hum...Are you looking to win your competitions or something??!?

[ChocoChick]

Have a good weekend!

[Flynn]

Happy weekend, Flynn!! I remember hating the few times I slipped up and counted incorrectly during contest prep. My brain went to mush (or went to mushier -- )!!

Glad to hear that it's normal. I have caught myself just aimlessly staring into space but then again there's nothing unusual about that .

Hi sweetie - Hope you get a little extra rest this weekend! 45 minutes on the bike to purge the forbidden protein bar? Damn, you are good! 'Fessed up about it, too. Hum...Are you looking to win your competitions or something??!?

Hi Em! I tried to do as much as I could today so tomorrow I won't have to get out of the pajamas, if I wore them . I know 45-minutes was probably overkill for a 150-200cal bar but I would still be kicking myself if I had not done it. Btw, if I can place in the top three in any class will be satisfying for me although winning sounds nice .

Have a good weekend!

Hey Miss Legs!

You ladies have a wonderful weekend and eat everything that I cannot. However, I don't want to hear about it come Monday .

[Flynn]

CHEST/ABS:

GIANT SET:

Incline Smith Press
10x135
10x135
9x135
9x135
8x135(8x85)

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

Cable Fly (Low to high)
12x40
10x45
10x50
-------------------------------------------
SHOULDERS :

GIANT SET:

DB Press
12x40
10x50
7x60(10x35)
5x60(10x35)

Decline Crunches
15x30
12x30
10x30
10x30

Decline Russian Twists
1-Minutes (4x)
----------------------------------------------------

Cable Lateral Raises (per side) (Single Arm)
10x25
10x25
8x30
21s x 20

Reverse Cable Fly (per side) (Single Arm)
10x40
10x45
8x50(8x35)
8x50(8x35)

TRAPS:

DB Shrugs
15x80
12x105
10x115
8x120

FOREARMS:

Superset:

DB Wrist Curl (per side) (palms face body)
20x60
15x70
15x70

DB wrist Curl (palms pronated)
20x30
15x35
15x40

CARDIO: 35-Minutes Treadmill / 11.0grade - 3.0sp: 20minutes / 12.0grade - 3.1sp: 10minutes

Note: Longer workout than usual this morning, waiting for friend to show up so that w/could practice posing. By the time he got there, I was too tired to do anything other than go through the mandatories and take a couple of pictures. Plus, he had a client showing up which worked out perfectly.

[Flynn]

Here's a RDB pic:

[mom24boys]

hey hotstuff, still going strong I see awesome WO and even better pic

[ChocoChick]

hey hotstuff, still going strong I see awesome WO and even better pic

bump bump bump!

[ArchAngel'73]

Here's a RDB pic:

Niiiiice!
Things are starting to get ripped back there friend!
Keep on going brother. Even if you're so irritable that seeing a red light pisses you off, keep going.

[Flynn]

hey hotstuff, still going strong I see awesome WO and even better pic

bump bump bump!

You got legs . Thanks Ladies!!!

Niiiiice! Things are starting to get ripped back there friend! . Keep on going brother. Even if you're so irritable that seeing a red light pisses you off, keep going.

Thanks B! Goal: stay focused and keep moving forward.

[Flynn]

Sunday, September 16, 2007: EARLY-AM

CARDIO: 30-Minutes Intervals (15-minutes warm-up and cool-down). To shake things up again, I tried another different interval routine. I get bored during regular cardio/HIIT so Sunday is my day to experiment.

Step-Up Pyramids (Using step w/4 risers each side w/foot remaining on bench. For example, 20reps on right leg then 20reps on left before increasing weight):

Set Scheme
20-reps @ Btw. / 15-reps @ 35 / 12-reps @ 45 / 10-reps @ 55 / 12-reps @ 45 / 15-reps @ 35 / 20-reps @ Btw. : Minute rest / REPEAT

Sunday, September 16, 2007: EVENING

CARDIO: 30-Minutes / Run: hill Sprints through the neighbor hood...short but intense run .

[Original Poster]

The step up pyraminds sound like torture.
Nice going on your sunday cardio!

[CapitalJay]

Sunday, September 16, 2007: EARLY-AM

CARDIO: 30-Minutes Intervals (15-minutes warm-up and cool-down). To shake things up again, I tried another different interval routine. I get bored during regular cardio/HIIT so Sunday is my day to experiment.

Step-Up Pyramids (Using step w/4 risers each side w/foot remaining on bench. For example, 20reps on right leg then 20reps on left before increasing weight):

Set Scheme
20-reps @ Btw. / 15-reps @ 35 / 12-reps @ 45 / 10-reps @ 55 / 12-reps @ 45 / 15-reps @ 35 / 20-reps @ Btw. : Minute rest / REPEAT

Sunday, September 16, 2007: EVENING

CARDIO: 30-Minutes / Run: hill Sprints through the neighbor hood...short but intense run .

Damn, Flynn. There's not going to be anything left of you! Nice workouts - serious intensity there! What's your typical recovery protocol while you're cutting down?

[Flynn]

The step up pyraminds sound like torture.
Nice going on your sunday cardio!

Hi Pete! They were not fun. I have to change things up or I get bored and the workout loses some of its intensity. Thanks!

Damn, Flynn. There's not going to be anything left of you! Nice workouts - serious intensity there! What's your typical recovery protocol while you're cutting down?

I hope what's going to be left is skin, bones, and muscle . The split that I use helps the body part not worked recover (1 body part per week, other than chest/biceps). Also, Friday & Sunday is a lifting day off.

[orca]

You're looking awesome Flynn! Great progress! Workouts are very impressive.

[Flynn]

You're looking awesome Flynn! Great progress! Workouts are very impressive.

Thanks! Lets hope it continues .

[Flynn]

CHEST:

Incline BB Press
10x135
8x155(+2)
7x155(+2)
8x155(+2)
7x155(7x135)(7x95)
12x115

DB Press (per side) (felt a tweak in right shoulder so decided to lighten the weight and went for reps - cannot afford an injury)
5x80
15x50
11x60
9x65
-------------------------------------
Superset:

Incline Cable Fly
10x40
8x50
8x50(8x35)

Push-Ups (bodyweight)
Bwt. x 20
Bwt. x 20
Bwt. x 20

BICEPS:

Ez Bar Curl
10x80(10x60)
10x80(10x60)
10x80(10x60)
6x90(10x60)
6x90(10x60)

Standing Dbl. Arm Cable Curl (per side)
10x50
8x60
8x60(8x40)

Rope Cable Curl (hammer grip)
10x100
10x100

Posing: After each exercise for the body part worked.

CARDIO: 35-Minutes Elliptical / HR: MI-HI / 450cals.

Note: Decent workout this morning other than feeling a slight twinge in my right shoulder and legs being on fire. After each set, I stretched the chest and shoulders with a broom stick, which helped release some of the stress...also done during the warm-up sets.

After the hill sprints yesterday evening, I think I'm going to have to push legs back to Thursday. My legs were very sore this morning ; so much for DOMS. There is no way I can do an effective leg workout tomorrow. I'm going to have to figure out were I can place these so I have enough recovery time for leg day.

Btw, what genius suggested sprints anyway and uphill no less !!!

[ChocoChick]

You ladies have a wonderful weekend and eat everything that I cannot. However, I don't want to hear about it come Monday .

I was good all weekend. Eating salad + salmon filet now. Can't do better than that.

Did you have a good weekend?

[Flynn]

I was good all weekend. Eating salad + salmon filet now. Can't do better than that.

Did you have a good weekend?

Good girl ! I tried to catch-up on sleep w/little luck...got a little over ambitious yesterday and currently paying the price .

[ArchAngel'73]

Hi Flynn! How are you feeling?
So what is all this like, mentally? Are you bitchy all the time, can you think, are my questions irritating you?
(but I am serious about the questions)
Have a great day (as good as you can) and keep up the good work!

[Flynn]

Hi Flynn! How are you feeling? So what is all this like, mentally? Are you bitchy all the time, can you think, are my questions irritating you? (but I am serious about the questions). Have a great day (as good as you can) and keep up the good work!

Hey B! The mental game is much tougher than I anticipated. However, I'm feeling OK, not bitchy just easily irritated when things don't go as planned. The littlest things will get to me at times and other times, the world could be coming to an end and I'm like, "oh well!

Yesterday, I had to make that intervention call. The company I was at had cookies in their kitchen and it took all I have not to scarf down a row. The odd thing is I don't like cookies . Disaster averted!!!