FLYNN: Back in the Game - 2011 Contest Prep Journal!

[Flynn]

A few people suggested that I move my Prep Journal from the Over 35-Section to the Contest Prep Section. I was hesitated (too lazy) for the 1st fourteen weeks because I don't know how much interest there is in another journal. However, I find that to a great extent it keeps me a little more accountable.

OK, here's the long-winded back-story:

I earned the Master Pro Cards in late 2008 (some may remember). I planned to take a year off and compete again in early 2010. However, I had elbow surgery in August of 2009 and then again in December. After surgery, the layoff from the gym did not help and I began to enjoy the "fat and happy syndrome" a little too much until it became just 'fat' , at least by my standards.

I was not sure when I would compete again. I was never (nor ever will be) a size monster and my arms were not a strong body-part, so the long layoff did not help the cause. The good news: WNBF gave me a waiver extending my Pro status through 2011. The IFPA was also extended through 2011 so I had some time to recover and make another push. I know decisions, decisions.

Around April 2010, I got the all clear to get back into the gym. Things began to pick-up quickly and consistently hitting the gym keep me motivated and improving. I even began to deadlift (I know how could he not). To make an already long story short, by November, I was squatting 345, DL-365, and LP-10+pls, and while not a lot by most standards, it was huge for me. I felt like 2011 here I come. Well, the "Walking Pneumonia" had different ideas and I was off work and out of the gym for the entire month of December (it just has not been my month).

I got back in the gym in January 2011 and Contest Prep began. It was suggested that I should possibly wait, but I decided [knowing myself] that if I'm ever going to do this then this is the year. The show date is July 9 (IFPA Pro Masters Cup), which was approximately 24-wks out. My conditioning as I get closer to contest time will dictate if I push the date back. However, Layne thinks I am slightly ahead of pace so here we go .

I am currently 10-weeks out, not counting peak week. I will post the last couple of workouts and pics instead of trying to populate the journal w/the last 14-weeks. Here's to keeping things up-to-date.

Tuesday, April 19, 2011

LEGS

HS V-Squat
10x180
8x230
8x270
6x320
4x360
3x400 ()
8x270(10x180)(15x90)

Leg Press (Single Leg)
12x180
10x270
8x320
8x320

DB SLDL (Each Side)
8x115
8x120s
6x125 (Reps PR)
6x125

-----------------------------------
Leg Curl
10x110
8x115(10x65)

Ss w/

Leg Extension
10x200
10x200, +3 | +3 | +3 | +3 |

Ss w/

Glute Machine Raise (Single Leg)
12x70
15x70
-----------------------------------

Horizontal Seated Calf Raise
20x250
15x290
10x310
10x310(10x210)

Cardio: 35-Minutes Elliptical [400+ kcals]

Notes: I am happy with the leg workout especially considering how deep I am into prep – 10½ weeks to go. I chose the V-Squats today to take some of the pressure off of my low back. I was determined to do 400lbs. Why? Probably ego , but I felt OK after 360lbs and could have done another rep or two. The single leg press did however kick my butt (pun intended ).

To maintain focus, I’m still sticking with the motto, as mentioned by Layne & Tommy, "In the weeks to come, your body is going to fight you the hardest and will test you on how bad you want to be completely carved out for your show."

[bwelch1985]

In like F.....well.......f*ck yeh!

Glad you made this man, can't wait to follow along!

[Flynn]

Wednesday, April 20, 2011:

CARDIO: 60-Minutes Spin Bike: [Mostly LISS]

Notes: HIIT was not in the cards this morning because my legs have not recovered from yesterday's workout, so a long LISS session . Weight hit a new low - approximately three (3) pounds from previous contest weight w/10½ weeks (not including peak week) to go. However, I'm not shooting for a particular body weight but to get as lean as possible while maintaining as much muscle (what little I have) as I can - easy job, right .

Thursday, April 21, 2011:

BACK [POWER]: | CHEST [HYPER]:

T-Bar Rows (Oly bar not included)
6x180
5x205
5x205
6x205
4x225 ([5-Plates] | PR)
4x225(12x135)

Ss w/

Decline BB Press
12x155
12x155
12x155
12x155
12x155 +3 | +3 | +3 |+3

-------------------------------

CG Pull-Downs
8x160
6x170
6x170
6x170(10x110)

Ss w/

Incline Press (Trac Machine)
15x135
15x150
15x165
12x180

-----------------------------------------

WG Cable Row (Hammer Grip)
10x150
10x150
10x150(10x90)

WG Pull-Ups
BW x 10
BW x 10

Decline DB Pull-Over
8x90
8x90

CARDIO: 35-Minutes Elliptical [HISS/MISS/LISS] 400+kcals

Notes: Good workout, tough but good! Usually when I go into the gym feeling good is when I have the not so good workout and vice versa. T-bar rows went well – having the hooks instead of the straps saved my elbows/forearms. Also, I’m beginning to get more of those “skinny comments” .

Friday, April 22, 2011:

LIFTING DAY OFF:

CARDIO: 60-Minutes Spin Bike: [5-Min. Warm-up | 22-Intervals | 23-Min. HISS/MISS | 10-Min. LISS (+Warm/Cool Down)]

Notes: Trying to keep the mental focus but it seems to be getting tougher each day. Ten (10) more weeks to go . Next week will be challenging because I will be forced to take a few days off with no solid food intake. We are still tweaking the plan devised for nutrition and workouts.

[tonsti]

Sweet! Gotta rep the over 35's.Look forward to following along!

[Flynn]

Glad you made this man, can't wait to follow along!

It took a while but I'm here. I'll see where it takes me.

Sweet! Gotta rep the over 35's.Look forward to following along!

HA HA, yep we have to stick together .

[Flynn]

Pics 10-weeks out. The first couple were taken at home and the next few are at the club. Notice the sign above my right shoulder in the rear lat pic. I thought it was funny to have 'me' stand in front of the warning .

[DREhova 87]

cool...glad you moved it... I really only spend time in this section, MEN or workout programs. LOL

[fltallpaul]

Great news! I am in buddy!

[tsajdak]

Alright, here we go. I'm in. Looking real good for 10 weeks out. Should be threaded come showtime.

[CklueD]

subbed!

[AustrianOakJr]

YEA BUDDY! Great idea moving the thread. Looking great this far out, man!! Ill be following right along, for sure.

[Flynn]

cool...glad you moved it... I really only spend time in this section, MEN or workout programs. LOL

Thanks

Great news! I am in buddy!

What's up PR? After this is all over, I 'm still looking forward to my trip to FL .

Alright, here we go. I'm in. Looking real good for 10 weeks out. Should be threaded come showtime.

Thanks Trev, will be trying to follow your lead. BTW, congrats again on a great showing - very inspiring; gives us older guys hope .

subbed!

Hope you find it somewhat interesting .

YEA BUDDY! Great idea moving the thread. Looking great this far out, man!! Ill be following right along, for sure.

I can take a hint Sean. As long as I keep chasing you, I should stay motivated - at least in the chase .

[Flynn]

Saturday, April 23, 2011:

SHOULDERS:

Seated BB Press
8x85
8x95
4x115
3x115(8x85)

DB Lateral Raises (Single Arm)
12x20
12x25
10x30
8x35(10x20)

Reverse Cable Fly (Single Arm)
12x50
10x60
8x70(10x40)

Smith Machine Upright Rows
15x20
12x70
10x100(12x50)

Lateral Raise Machine (Seated Facing)
10x80
10x80

BICEPS:

HS Preacher Curls
15x45
12x70
8x80

HS MTS Curl (Single Arm)
12x60
12x60

Single Leg Hyperextensions (Just because )
BW x 30
BW x 30

CARDIO: 60-Minutes Bike (Evening)

Notes: Elbows (tendons) were a little achy so I backed off the bicep work and skipped triceps. The cardio later is the easy part. I know some people dread doing it but it doesn’t bother me at all.

Sunday, April 24, 2011 :

CHEST [Power]: | BACK [Hyper]:

HS Incline Press
6x180
7x200
5x220
5x220
5x220(5x180)(15x90)

Ss w/

1-Arm T-Bar Row (Oly bar wt. not included)
12x70
12x90
12x90
12x90
12x90(15x45)

-----------------------------------------

DB Press (Flat Bench)
10x70
10x75
6x80(15x40)

Ss w/

HS High Row
12x120
10x140
10x160
-----------------------------------------

Dips
BW (+25) x 15
BW (+25) x 12
BW (+25) x 12

CARDIO: 60-Minutes Spin Bike (Later Evening)

Notes: Due to time, I made this one short and sweet – supersetting to get out of the gym. This day is usually a cardio only day but the workout was moved from Monday to Sunday. Legs will also be moved from Tuesday to Monday because I will be taking Tuesday & Wednesday off due to scheduled Colonoscopy – done it before but still completely dreading it .

[Flynn]

LEGS:

Smith Machine Squats
10x140
8x180
5x230
2x270(8x180)(15x90)
-----------------------------------

Hack Squat
10x180
8x230
6x270

Ss w/

Leg Press
12x4pls
12x5
10x6

-----------------------------------

Hack Squat SLDL
12x180
10x230
10x270(10x180)(20x90)

DB Static Lunge
12x50s
12x50

CARDIO: 35-Minutes Elliptical | 400+ kcals.

Notes: Taking a break from regular squats this week to give the back/knees a break. Since I workout at 5:15am, I will be able to get a light cardio session in the morning then just relaxing the remainder of the day drinking the most god-awful liquid one could every taste (or should taste) in their life. The following morning at the hospital then home the rest of day.

[Bnizzle163]

Definitely in on this, my man!

Looking awesome for 10 weeks out

[Cumulonimbus]

In on this!

[Agostage]

Oh yeah! I'm gonna be all up in ur business!

[co1e_train]

Flynn daddy! In on this jawn cuz!

[adamjohn32]

in on this fo sho... looking good for 10 weeks out.

[ConLaV]

What's up Flynn -- In for sure, looking on point sir!

[aloha_izzie]

Flynn, you are doing great!!! And you look great!! Every week I ask Layne how you're doing!
Looking forward to seeing you on stage in July!!!

[ehlisl]

I had to hunt you down again Flynn!

[Flynn]

Definitely in on this, my man! Looking awesome for 10 weeks out

Thanks Kid! Now that you're free, I may need a personal Chef .

In on this!

in on this fo sho... looking good for 10 weeks out.

Thanks fellows! The more people to keep me honest.

Oh yeah! I'm gonna be all up in ur business!

LOL! Turnabout is fair play. I'd expect nothing less Drew, but I like dogs

Flynn daddy! In on this jawn cuz!

HAHA - Tommy called me that all the time.

What's up Flynn -- In for sure, looking on point sir!

Will definitely see you in about 10-weeks and maybe sooner .

Flynn, you are doing great!!! And you look great!! Every week I ask Layne how you're doing! Looking forward to seeing you on stage in July!!!

Thanks Iz! It will be great to have you guys there, like we've come full circle. But, like I told Paul, I'm looking forward to my visit to FL.

I had to hunt you down again Flynn!

Moving target Luke but the support is always appreciated.

[Flynn]

With not having any solid food in since Monday evening, I feel very lethargic and like I have been hit by a bus - twice. I truly do not know how people do a Keto diet - they're better than I am. Hopefully once I get some food in me later this afternoon, things will get back to normal so tomorrow I will be back to the grindstone (plan). The silver lining - my weight hit a new low this morning but I would not recommend the approach to anyone.

[FATHER FLEX]

Feel better Flynn! Looking very tight for being more than two months out

[Ritual732]

Flynn,

You mentioned you workout at 5:15am. I'm just curious but what do you have for breakfast? What time are you waking up and how close to your workout are you eating?

I usually workout in the morning as well and find it tough to stuff food down at 5am therefore I am curious as to what you do.

[Flynn]

Feel better Flynn! Looking very tight for being more than two months out

Thanks my ivory son (or did we decide nephew) . Go gettum this weekend B!

Flynn,

You mentioned you workout at 5:15am. I'm just curious but what do you have for breakfast? What time are you waking up and how close to your workout are you eating?

I'm usually up around 4am and after bathroom, brushing teeth, etc., I will eat around 4:15-4:20am. I cannot workout with a lot of food in my stomach so I make a shake the night before and take in about half along with 2-3 rice cakes. While driving to the gym, I will sip on BCAAs which continues throughout the entire workout. After WO is pretty much standard.

[Flynn]

BACK [ME]: | CHEST [HYPER]:

Rack Deads (Pull) (2-3 inches below knees)
10x225
8x275
6x315
2x365
1x385
1x405 (PR) | (12x225)

Ss w/

Incline BB Press
10 x 155 x 6

-------------------------------------

WG Pull-Ups
BW x 12
BW[+25] x 8
BW[+25] x 8
BW[+45] x 4 (BWx10)
BW x 12

Ss w/

Decline BB Press
12 X 155 X 4

-----------------------------------------

CG Pulldowns
8x160
8x160
6x170(10x100)

Ss w/

1-Arm Bench Pushups (REPS EACH ARM)
BW x 10
BW x 10
BW x 10

CARDIO: 32-Minutes Elliptical | 400+ kcals.

Notes: Although the last few days have been challenging, without taking in a lot of food, the silver lining is that the "rest does a body good" . I went in with the attitude to just do what I can. After 365lb went up, I thought let's see where I can take this today. Again, not much by most standards, but for me, it's pretty good especially at this stage of prep.

Although many dread Cardio (Britt ), the Cardio at the end of the workout is the easy part for me. Soapbox Time: remember good health is a gift so make sure you take care of it like your life depends on it, especially as you age.

[Agostage]

remember good health is a gift so make sure you take care of it like your life depends on it, especially as you age.

Good tip Keep up the good work!

[ConLaV]

^^^ Wise man you are.... sick job on the PR!!
one day at a time....