The Flash Workout Journal #2

**The Flash** · 01-28-2010, 07:55 AM

Logging my progress
Been lifting off and on for several years now, never really took lifting too seriously for more than 3 months at a time. I was a college athlete for 4 years wrestling and a dedicated BJJ practicioner for the few years since then so I have always been physically fit, but I feel like now is a good time to really work on strength gains and put more muscle on my body.

I'm basically going to be lifting a beginners program and adding and changing into more advanced type stuff overtime... I have a couple workouts from my old log that I'm bascally going to move over to this log so that the current lifts I have will be in this log...

**The Flash** · 01-28-2010, 07:58 AM

1/18/2010

Flat Bench 205x8 205x6 205x4
Incline Dumbells 70's x10 70's x6 70's x5
Decline Bench 135x12 135x12 135x12
Dips BWx12 BWx12
Military Press DB45's x10 45's x8 45's x7
Delt Raise 20x12 20x10 20x10
Rear Delts 5x10 5x10
Pull downs 100x12 100x12 100x12

Roughly my Diet

7:30 4 Hard Boiled Eggs 1 cup oatmeal
10:00 1 breast chicken seasoned half cup almonds
12:00 1 breast chicken seasoned half cup almonds
2:00 2 scoops EAS protein mixed with cup oats
5:00 protein bar coffee
8:00 Grilled Chicken Sandwich BBQ sauce
10:00 1 cup Cottage Cheese

**The Flash** · 01-28-2010, 07:59 AM

Wednesday 1/20/10

Deadlifts 315 x6 325 x5 345 x2 315 x2
Bent Rows 135x12 145x8 145x8
Pull Ups BW x10 BW x7
Lat Pulldowns 105x12 120x12
Shrugs 120x12 120x12 120x12
Curls bent bar 60x12 60x10 60x7

Would have liked to get a few more lifts in but had to head off to a wrestling meet lost track of time.. diet good today other than a few cookies my sister made after i got home from work

**The Flash** · 01-28-2010, 08:00 AM

Sunday 1/24/10

felt awesome today got great lifts on my squats..
DB weights are the combined total of both equal dumbbells

SQUATS 275x8 305x6 315x5 275x5
LEG PRESS 450x10 450x10 450x10
Calf Raises 180x12 180x12 180x12
Split Leg DB Squats 40x8 40x8
Leg Extensions 100x10 100x10
Abdominal Crunch Machine 120x12 120x12
Balance Ball Abs 25x15 25x15

**The Flash** · 01-28-2010, 08:01 AM

Monday 1/25/10

Chest day today, basically decided to switch my split to a 4 day with shoulders going on the 4th day its too much with chest and tri's to get shoulders in too... Diet is getting alot better, not spot on but alot of improvements

Flat Bench 205x8 215x6 225x4 (little help on last rep) 205x4
Incline Dumbell 75'sx8 80'sx3 80'sx4 75'sx4
Dips BW+25x8 BW+35x6 BW+45x6 BW+25x7
CGrip Flat Bench 95x10 115x6
Skull Crushers ss with close grip 60x7x7 60x7x7
Tri Extensions 100x12 110x10

Wrestled hard at practice today too surprised I had the energy to lift as well as I did today..

**The Flash** · 01-28-2010, 08:03 AM

Tuesday 1/26/10

All cardio based stuff today, very low intensity first...
Coached wrestling practice, little bit of wrestling with the guys
Actual Kickboxing for about an hour (meaning not some cardio kickboxing class)
about an hour of wrestling light with some beginner guys

The real cardio was after all that
25 minutes on treadmill 3.11 miles
5 minutes on a bike hard
some ab work..

Back day tomorrrow looking forward to hopefully getting 355 for a couple reps on the deadlift

**The Flash** · 01-28-2010, 08:05 AM

Wednesday 1/27/10

Good back day today, starting using creatine monohydrate it came in the mail today optimum brand. Although I've heard conflicting reviews on the nessecity of it I'm going to go through the loading phase of it for a few days.

Deadlifts 325x6 335x4 365x2 325x5
Str8 Legged Deads 155x8 155x8 155x8
Bent Rows 155x7 165x6 175x4 155x7
Pull Ups BWx7 BWx7
Pull Downs 120x12 120x10
Bent Bar Curls 70x8 80x6 70x8
Shrugs 65x8 65x8 65x6
Close grib curls 100x10 100x10

Grip was really failing after those deads so alot of my lifts suffered afterwards as I struggled to keep my grib on the bar... for my sport grip is very important though so I would never consider getting straps I would rather push my grip to the limit.. stubborn maybe but I'm just against straps...

Diet wasnt great today as we had a big meet and the coaches went out to celebrate the win had a couple beers and appetizers... other than the extra calories from beer it wasnt bad though..

**Kon_Rock** · 01-28-2010, 08:13 AM

Man that a full back day there. Yeah I was gonna say use straps but if your against them, guess theres now changing your mind. But it would help you focus on more weight for your lifts. Way to get some creatine in there. Looks good man, keep it up!

**The Flash** · 01-28-2010, 09:12 AM

Originally Posted by Kon_Rock

Man that a full back day there. Yeah I was gonna say use straps but if your against them, guess theres now changing your mind. But it would help you focus on more weight for your lifts. Way to get some creatine in there. Looks good man, keep it up!

thanks, yeah eventually I might look into straps as my lifts get heavier, it really effected the rest of my workout because my grip was completely shot after those deads

**Kon_Rock** · 01-28-2010, 09:35 AM

Originally Posted by The Flash

thanks, yeah eventually I might look into straps as my lifts get heavier, it really effected the rest of my workout because my grip was completely shot after those deads

Yeah, ever since I started using them I love it. I train forearms with arms so Its not a big deal for me, plus your still using your grip to hold the bar so I think you would be ok.

**The Flash** · 01-31-2010, 03:11 PM

Friday 1/29/10

Military DB Press 60x8 65x5 70x3 60x6
Rear Delt Flies (Machine) 105x12 120x10 135x10
Front Shoulder Raises DB 30x6 20x10 20x10
Side Shoulder Raises DB 20x8 20x8 20x8
Standing Row BB 70x8 70x9 70x8
Abs on Ball 35x15 35x12 35x10

Not sure about this split, didn't have much left to do for Friday so kinda did alot of volume on the shoulders..

**The Flash** · 01-31-2010, 03:14 PM

Sunday 1/31/10

Squats 295x8 315x6 335x3 295x4
Leg Press 500x8 500x8 500x8 500x8
Calf Raises 270x10 270x10 270x10
Walking Lunges DB 30x16s 30x16s 30x16s

Didnt feel great today but still got in there and pushed out the squats, went a little too heavy on the heaviest set I think because I lost my form a little at the end.

**The Flash** · 02-04-2010, 09:46 AM

Monday 2/1/2010

Chest Day

Flat Bench 205x9 215x5 225x4 205x7
Incline Bench DB 75x8 80x6 85x4 75x7
Dips +35x9 +45x6 +55x6 +35x7
Skull Crushers 70x8x8 70x8x8 70x6x6 (subset with close grip)
Tri Extensions 110x11 120x8 130x7

Felt pretty good got the 225 for 4 with no problem today

**The Flash** · 02-04-2010, 09:49 AM

Thursday 2/4/2010

Couldn't get a lift in yesterday was training BJJ and they flew in a couple Black Belts from Brazil and they really worked me hard good training with them, too tired to lift so I made it up this afternoon felt great though went after the deadlifts hard..

Deadlifts 295x6 315x6 365x3 385x1 315x4
Standing Row 155x10 175x6 185x5 155x8
Str8 Leg Deads 175x8 185x8 175x8
Pull Ups BWx8 BWx7 BWx7
Str8 Bar Curls 80x8 80x5 70x7
Abs on Ball 35x15 35x15 35x15

**The Flash** · 02-07-2010, 09:38 AM

Friday 1/5/2010

Shoulder/Misc Day today

BB Press 135x6 135x4 155x2 135x4 135x3
Shrugs 135x12 185x10 205x9
Front DB 25x10 25x10 25x10
Side DB 25x8 25x7 25x7
Rear Delt 135x10 150x8 150x8

**The Flash** · 02-07-2010, 11:50 AM

Sunday 2/7/2010

Superbowl Sunday got my leg workout in this morning, haven't really broken my diet much in a while going to try to stay strong and not pig out today... probably not going to happen...

Squats 315x8 325x6 335x4 315x4
Leg Press 540x8 540x8 540x8 540x8
Calves 270x12 270x12 270x12
Walking Lunge 80x16s 80x16s 80x16s
Abs cable 197.5x15 x3

**The Flash** · 02-10-2010, 12:42 PM

Monday 2/8/2010

Chest day today...

Flat Bench 215x8 225x4 235x3 215x5
Incline DB 80x9 85x6 90x4 80x6
Dips +45x8 +55x7 +65x6 +45x6
Skull C. 70x8x8 70x8x8 70x8x8
Triceps E. 130x10 130x10 130x10

Felt real sluggish today ate too much steak before i lifted I think...

**The Flash** · 02-10-2010, 12:43 PM

Tuesday 2/9/2010

Don't usually log non lifting workouts but today grappled for over an hour straight then headed straight over to wrestling practice and wrestled for 2 hours with two of New Englands best high school kids... pretty tough workout was more tired tonight than I have been in a while..

**The Flash** · 02-10-2010, 03:23 PM

Wednesday 2/10/2010

Back day... really crappy workout one of those dragging days I had no energy and I strained my left forearm yesterday grappling so I had almost no grip and it was extremely painful to strain to hold on.. Most of my lifts today I used a strap on my left hand. Cut it a little short at the end cause it started to really hurt and I didnt want to make it too much worse

Dead Lift 325x6 365x2 405x2(w/straps) 325x4 325x6(w/straps)
Bent Rows 165x8 185x6 195x5 165x8
Str8 Deads 175x8 175x8 175x8
Abs on ball 35x12 35x12 35x12
Pull ups BWx8 BWx8
Curls 100x8

Will make up some of the arm work on Friday.

**The Flash** · 02-14-2010, 08:52 AM

Friday 2/12/2010

BB Press 125x7 135x6 155x2 115x6 115x5
Shrugs 205x12 205x12 205x10 205x12
Front Raise 25x8 25x8
Side Raise 25x8 25x8
Rear Delt 165x8 150x8 150x8
BB Curls 80x9 80x5
DBHammer 25x8 25x8
ABs pulley 190x20 190x20

Still being bothered by the pulled muscle on my forearm, hopefully with leg day coming up it wont get aggravated and heal...

**The Flash** · 02-18-2010, 06:17 AM

Sunday 2/14/10

Been getting sick caught a cold from the high school kids I coach... also got a staph infection.. really low energy havent slept kinda pushing my deload week a little early I guess...

Squats (ATG) 225x8 245x8
Squats 315x6 225x8
BB Lunges 135x8 135x10 135x10
Leg Press 180x12 180x12 180x12 180x12 180x12
Calf Raises 180x12 180x12 180x12 180x12 180x12
Decline Abs 25x15 25x12 25x12

**The Flash** · 02-18-2010, 06:19 AM

Tuesday 2/16/10

Still feeling real sick but getting the workout in anyway going late, and had a wrestling tournament all day yesturday so my lifts are moving back a day this week

Flat Bench 185x8 185x8 185x8 185x8
Incline Bench 135x6 135x6 135x8 135x8
Dips BWx10 BWx10 BWx12 BWx12

Cut it early really felt awful havent slept in a few days cause of being so sick

**The Flash** · 02-24-2010, 06:41 AM

Just wanted to post an update it's been a few days

Post season of wrestling has started up and combined with just getting a job as a police officer I decided to take the week off lifting.. still doing high intensity cardio pretty much every day because of wrestling but no lifting will be back later this week.

**The Flash** · 03-02-2010, 09:09 AM

Thursday 2/25/10

Squats 275x8 295x6 315x4 275x4
Leg Press 450x10 450x10 450x10 450x10
Calves 450x10 450x10 450x10
Walking Lunges 35x16 35x16 35x16
Ab Ball 35x15 35x15

**The Flash** · 03-02-2010, 09:11 AM

Friday 2/26/10

Flat Bench 185x8 205x6 225x4 185x10
Incline Bench 135x8 155x8 175x3 135x8
Dips +25x10 +35x8 +45x7 +25x8
S.C. 70x8x8 70x8x8 70x8x8
T.E. 130x10 130x10

**The Flash** · 03-02-2010, 09:14 AM

Sunday 2/28/10

Dead Lifts 315x6 365x2 405x1(S) 315x5
Str8 Leg 175x8 175x8 175x8
Sitting Row 165x10 185x5 165x8
Pull ups BWx8 BWx5 BWx4
Wide Rows 105x10 105x10 105x10
BB Curls 70x8 70x7
Hammer Curl 25x8 25x8
Leg Raises BWx10 BWx10 BWx10

**The Flash** · 03-07-2010, 06:46 PM

Wednesday 3/3/10 Legs

Squats 295x8 315x4 335x2 295x4
Press 500x10 500x10 500x6
Calves 500x10 500x10 500x10
Walking Lunge 40x16 40x16 40x16
Ab Ball 40x12 40x12 40x12

Had to stop short on the leg press usually get 4 sets but was having a sharp pain in my quad might have just pushed a little hard didnt know what it was and it happened two sets in a row so I called it short...

**The Flash** · 03-07-2010, 06:48 PM

3/4/10 Thursday Chest

Flat Bench 205x10 225x6 245x3 205x8
Incline 155x7 175x5 185x3 155x5
Dips +45x10 +55x6 +70x7 +45x7
S.C. 80x8x8 80x8x8 80x7x5

Felt great on the flat bench today, thats the most I've ever been able to do, still having a tough time with the incline barbell press my shoulders are not comfortable at that angle but they are adapting to the lift

**The Flash** · 03-07-2010, 06:53 PM

3/7/10 Sunday Back

Dead Lifts 315x3 345x4 365x2 405x3S 315x5
Str8 185x8 185x7 185x6
Bent Row 185x5 135x8 135x7
Pull Ups BWx4 x4 x4 x4
Wide Rows 105x12 120x8 120x8
Curls 70x10 70x8 70x8
Leg Ups +5x12 +5x8 +5x8
Shrugs 190x8 x8 x8

Straps on the 405 my lighter sets my grip always fails first but I dont want to start using straps on all sets, maybe I should start though because my failed grip effects my next few lifts as well I think if I strap all my deads my grip will still get a decent workout on the rest of the lifts.. a little torn...

**The Flash** · 03-09-2010, 05:32 PM

3/9/10 Tuesday Legs

Started at a new gym near my new job as a police officer, its an awesome hardcore type gym, smaller with all serious lifters chalk everywhere its great... only thing was the owner great guy tries to help everyone surprised me while I was mid squat actively spotting me caught me off guard not used to being spotted and my form went to **** and kinda cost me a few reps and bothered my back.. If I dont get used to it I will just ask him not to spot my squats no big deal..

Squat 295x6 315x6 335x4 295x6
Press 500x10 500x10 500x10 500x10
1Leg Sq 80x8x8 80x8x8 80x8x6
Calves 180x10 180x10 180x8
Ab Ball 35x15 35x15 35x15

Single leg squat killed me DB 40's in each hand, couldnt even walk upstairs after...

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