Flynn: Back in the Game in '08

[Flynn]

Monday, March 31, 2008

Ok ladies/gents, here I go again. Due to outside circumstances and the lazy gene rearing its ugly head (more of the latter - off season can be so much fun), I have only done spotty workouts this first quarter of the year. So, I decided it was time to seriously get back in the game...can only rest on laurels for so long .

I'm strongly considering competing again in late '08, (3rd contest) - urge is back, who knew . And this after saying I was taking an entire year off. It will be a challenge not put too much pressure (expectations) on myself and improve on early success. But, with a lot of hard work and advice, I'm hoping to do well in a PQ'er. It will take a few weeks to get the steamboat in moving, but I realized having a journal kept me accountable, at least in my own mind. Plus, it was great to get feedback and encouragement.

CHEST/BACK : BICEPS/TRICEPS:

Incline BB Press
6x185
6x185
5x185(10x135)

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

Cable Crossover Fly (per side)
12x60
9x70(9x40)

Weighted Rack Chins
8xbtw +45
8xbtw +45
8xbtw +45

BB Rows
10x135
8x155
8x155

Close Grip Cable Rows
10x140
8x150(8x100)

Weighted Hangs
1set - failed

DB Skull Crushers (hammer grip ? each side)
12x25
10x35

Rope Pressdowns
10x70
8x80
8x80

Alt. Dumbbell Curls (each side)
8x30
6x35
5x40(10x25)

BB Curls
10x45
8x65
7x70

[Flynn]

LEGS

Front Squats
10x135
8x155
6x175
5x185

H/S Deadlifts (Sled weight not included)
12x90
10x140
8x180
8x200
------------------------------------------
SUPER SET

Leg Extensions
10x150
8x160

Walking Lunges
28strides x btw.
28strides x btw.
------------------------------------------
Leg Curls
10x100(10x55)
8x110(8x60)

Single Leg Hyperextension
10x100(10x55)
8x110(8x60)

Standing Calf Raises (Pause top/bottom of movement)
12x200
10x220
8x240

Seated Calf Raises (Pause top/bottom of movement)
10x100
9x110

Notes: I surprised myself w/the front squats and I probably could have done more reps but I wanted to test the back/hip. I know how it is to get fired-up in the gym to only later regret it ? better safe than sorry with my back issues.

[HoosierHardGain]

Looks nice and intense. DOMS setting in?

[ChocoChick]

WooHoo - Flynn is back. Bring on the pics!

[Tifflex]

A new journal. I am subscribed!

[Flynn]

Looks nice and intense. DOMS setting in?

It set in soon after I finished

A new journal. I am subscribed!

I hope you find the journey interesting . Thanks for joining in.

WooHoo - Flynn is back. Bring on the pics!

Hey gorgeous! Here is what I use to look like. I took 2nd to the guy to my right, who deservedly won the overall. I'm hoping to come in better if I ultimately decide to compete.

[kimsquit]

you have the better hamstrings

[Gunn27]

**

[CapitalJay]

*subbed*

Great to see ya back, Flynn!

So, what you're saying is competition is addictive?

[ArchAngel'73]

Alright!
Welcome back team mate!
Are you working solo right now or is Layne on board too?

[Flynn]

you have the better hamstrings

I guess 1 out of 5 isn't bad considering I was old enough to be his father . He also had really good hamstrings among other things.

**

Hey Gun - how are things?

*subbed*

Great to see ya back, Flynn!

So, what you're saying is competition is addictive?

Thanks Jay! I guess you can say that. It must be something in the water that makes one forgot about the seemingly endless months of dieting . Btw, looking good buddy!

Alright!
Welcome back team mate!
Are you working solo right now or is Layne on board too?

Hey B! I'm still working w/Layne and taking help from the guy standing next to me (Sporto) - great guy and amazing BB. Also, nice progress!!!

[orca]

It's good to see you back Flynn!

[Flynn]

It's good to see you back Flynn!

Thanks! Hoping to be as consistent as possible .

[ChocoChick]

So what's the plan? Will you be focusing on adding upper body mass?

[CapitalJay]

Good morning, Flynn!

Thanks Jay! I guess you can say that. It must be something in the water that makes one forgot about the seemingly endless months of dieting . Btw, looking good buddy!

Thanks!

So, you got a workout coming in here or what?

Happy Friday!

[Flynn]

So what's the plan? Will you be focusing on adding upper body mass?

Yes! I was told that I need more back width & thickness. Since I can buy it at the local store, I guess I'll have to do more 'Rack Chins' - ugh!

Good morning, Flynn!

Thanks!

So, you got a workout coming in here or what?

Happy Friday!

Hey Jay! Old-timers is setting in because I thought that I posted the workout - so much for consistency.

[Flynn]

Off - Wednesday

CHEST/BACK:

Incline DB Press (each side)
8x75
8x75
8x75
8x75(10x45)

Flat DB Press
7x80
11x65
9x70(10x45)

Incline DB Fly
12x40
10x50
10x50

Weighted Stretches
25lbs x 50sec.
25lbs x 60sec.

Chins
8 x btw
8 x btw
8 x btw
8 x btw

One Arm DB Rows
10x80
10x80
10x80

CG Pulldowns
12x150
10x160
10x150

CG (lat-spread) Cable Rows
20x70
15x90
10x110

DB Pullovers
15x55
15x55

Weighted Hangs
Btw. +45 x 30secs.

Notes: Second Chest/Back day: lighter weights and more reps. I am still working out the weight to use to get to the desired reps. Heavy day is easier to negotiate.

[Flynn]

LEGS

Single Leg Hyperextension
10x100(10x55)
8x110(8x60)

Correction: Should have said Btw. x 15 (2-sets) - oops!

[CapitalJay]

Nice workout Flynn. What is a weighted hang and what does it work?

You have a great Friday, man!

[alkell]

Hello, impressive pic. I better subscribe to see what you are doing right.

Cheers Al

[Flynn]

Nice workout Flynn. What is a weighted hang and what does it work?

Supposedly helps with lat width (fascie stretching). All I know is that it hurts so we will see if it helps. Waiting for someone to say, "Wide Load Coming" and mean my back .

Hello, impressive pic. I better subscribe to see what you are doing right.

Having the 'that' guy (teammate) stand next to me - that would motivate anyone. Thanks!

[Flynn]

LEGS

Hack Squats
10x150
8x180
7x200
8x200

DB Sumo Squats
12x115
12x115

Leg Extensions
15x150
12x150
12x150(12x80)

Leg Curls
10x110
8x120(8x70)
8x120(10x70)

Walking Lunges
28strides
28strides

Single Leg Hyperextension
Btw x 15
Btw (+25) x 15

Standing Calf Raises (Pause top/bottom of movement)
12x200
12x220
10x240
10x240

Seated Calf Raises (Pause top/bottom of movement)
10x110
10x120
10x130

Notes: Back was bothering me a little (crappy weather), so I ditched the SLDL today. I was going to due a little cardio (walking) after the workout but ran out of time. What can I say, excuses, excuses .

[CapitalJay]

Good morning Flynn! Hope you had a great weekend!

When you do Hacks, do you use a machine or free weights? Just curious.

If it's any consolation, my shoulder always bothers me on high humidity days, too.

[Flynn]

When you do Hacks, do you use a machine or free weights? Just curious.

I use the machine.

If it's any consolation, my shoulder always bothers me on high humidity days, too.

Just wait another 10yrs - .

[Flynn]

SHOULDERS

Seated DB Press (each side)
10x50 / 8x55 / 6x60(10x35) / 5x60(10x35)

DB Lateral Raise (Single Arm) (each side)
12x15 / 12x15 / 10x20 (Leaning) / 10x20 (Leaning)

Cable Reverse Fly (Single Arm)
10x40 / 8x45 / 7x55(8x30) / 6x60(8x35)

DB Shrugs
15x105 / 12x110 / 10x120

ARMS

EZ Bar Curls
10x70 / 8x80 / 8x80 / 8x80

Standing Cable Curl (Dbl Arm)
10x55 / 8x60 / 8x60(8x35)

Incline DB Curls (each side)
10x30 / 9x30

Decline Skull Crusher
12x70 / 10x80 / 9x80 / 8x80

Supinated Pressdowns (Single arm)
10x50 / 8x60 / 8x60

Cable Kickbacks (Single arm)
12x40 / 10x45

CARDIO: Elliptical / 25minutes / Mod - Hi

[kimsquit]

whoomp, there it is

[Flynn]

whoomp, there it is

LOL! I still have weak shoulders but they are getting there .

[Flynn]

CHEST / BACK

Incline BB Press
10x155 / 7x185 / 4x205(PR) / 3x205(10x135)

Hammer Strength Press
8x180 / 8x180 / 12x160 / 15x140

Cable Crossovers
12x60 / 10x70(10x40)

Rack Chins : Pull-ups
15xBwt +25 / 10xBwt. +45 / 8xBwt. +70 : 4x45lb/4xBwt.

BB Rows
10x135 / 10x155 / 8x175 / 7x180(8x135)

CG Cable Row
10x140 / 10x150(10x80)

ARMS

Alt. Dumbbell Curls
6x40 / 5x45

Preacher Curls
9x90 / 5x100(5x70)(5x40)

EZ Skull Crushers
6x90 / 7x90

V-Handle Pressdowns
8x110 / 8x110(10x60)

Notes: The exercises were done using supersets - alternating push/pull muscle groups. I tweaked my shoulder on the pull-ups so I had to back off the HS presses (nothing major). On a good note, I definitely feel stronger while maintaining pretty good form. I just recently added BB rows back into the program, but I am still a little hesitant to push the weight. Hopefully, it will come in a few weeks.

[ChocoChick]

Flynn, are you still doing any of the Charles Glass stuff you linked me to back when? I still get weird looks from some of those movements!

[Flynn]

Flynn, are you still doing any of the Charles Glass stuff you linked me to back when? I still get weird looks from some of those movements!

Hey Ms. Hottie! They have become a staple, particularly the HS deadlifts (favorite) and lifted leg curls along with the leaning machine preacher curls. So in short, YES !!!