FATHER FLEX'S What Having A Training Partner Should Be Like! No Crying Journal!

[FATHER FLEX]

No games!

I competed for the first time earlier this year in May, it was an awesome experience. On top of that I got to do the second show with my friend Levi who damn near spontaneously decided to be a bodybuilder. We both got to do the NGA Mr. California two weeks ago. Levi got 4th place in the Heavies, and I got 2nd in the Light Heavies. Needless to say we were left with a sour taste in our mouthes, but very motivated improve.

Current Stats

Alberto
Height 5'9"
Weight 194 lbs

Levi
Height 5'9"
Weight 204 lbs

End of Year Goals

Alberto

Improve Triceps, Shoulders, and Chest

Weight 215-220 lbs (Waist under 33 inches)
Bench Press 375 x 3
Inc. DB Press 150 x 5
Shou. DB Press 120 x 5
Deadlift 600 MAX
Squat 600 MAX


Levi

Improve Legs and back

Weight 225 (Waist under 33 inches)
Bench Press 405 x 3
Inc. DB Press 160 x 5
Shou. DB Press 140 x 5
Deadlift 550 MAX
Squat 550 MAX



Its a competitive, don't let the other guy out work you thing, but also what ones of us lacks the other has. I will help Levi get his legs, and back up by pushing him to do better in that area. He will help get some thickness in my shoulder and tri areas.

We will post some current pictures up starting next week. In the meantime here are few random shots. Most are 3-4 weeks old. Updates soon, and we will continue to update this with pictures about every month or so.

These will do for now.

[FATHER FLEX]

Who will gain more lbm?

[spawn fthr flex]

yo.. nice job settin this up.. not too shabby for someone as weak as yourself flex! lol.. i kid, i kid.

[spawn fthr flex]

seriously though keepin this log is gonna be great i think.. for one ive never actually kept track of my gains and loses in the gym.. and two i think this'll be a good look into how workout partners should be.. lord knows we've both been through our share of crappy spotters and workout partners. its great cuz we both have a passion for being not just good, but excellent at anything we're into.. but we're not so competitve that it puts a negative vibe on the workout experience. maybe you'd agree but i appreciate, and this is important for anyone with a partner, that even though we both have a good understanding of how to lift weights in general.. we both listen well.. if you say my back isnt right on a deadlift or i say your form isnt right on upright rows, we dont doubt that counsel.. we just take the advice. and thats one area ive had a lot of problems with other people. also, as anybody that knows us, 99% of the time.. what comes out of our mouths( mostly me) is usually some sort of joke or just bullcrap in general.. but we're both able to instanly know when its time to shut the hell up and lift.. seems ive had more people as partners that like to socialize than lift so i can appreciate that. well, i have an extremely long day at work tomorrow but i still look forward to kickin your ass on push - chest shoulders and tris.. bring your best nancy!

[FATHER FLEX]

Push Day

Tons of super sets today. Good workout, quick pace to.

Dumbbell Shoulder Press/Side Laterals

Levi

70 x 12/20 x 20
90 x 12/25 x 15
115 x 11/35 x 12



Alberto

65 x 12/20 x 20
75 x 12/30 x 20
85 x 10/45 x 10
85 x 10/45 x 10


Front raises(supinated grip)/Seated rear delt raise

Levi

20 x 15/30 x 15
30 x 12/40 x 12
50 x 7/50 x 12


Alberto

30 x 10/20 x 10
35 x 15/20 x 10
50 x 12/20 x 10

Incline Barbell

We are trying to get 50 reps in 4 sets. If ya get it, next we you get to add more weight.

Levi

225/17
225/15
225/15
225/4(Obviously this was a little to light for someone)

Alberto

225 x 13
225 x 13
225 x 10
225 x 9(flunked)

Flat Barbell(50 again is the goal)

Levi

225 x 20
225 x 13
225 x 12
225 x 10(55 reps total)

Alberto

225 x 14
225 x 13
225 x 10
225 x 9 (45 reps, maybe next week)

Skull crushers/dumbbell overhead two armed extension

Levi

85lbs x 15/70 x 12
105 x 12/80 x 12
135 x 7/80 x 12

Alberto

85 x 12/70 x 8
105 x 12/100 x 8
105 x 12/100 x 8

Close Grip Bench/Bent over rear delt raise

Levi
225 x 10/20 x 20
225 x 11/25 x 15
225 x 9/30 x 12

Alberto

225 x 5/20x 15
225 x 6/25 x 12
225 x 7/30 x 10
225 x 6

Dips(Body Weight, just to empty out the tank)

Levi

BW x 32

Alberto

BW x 31(Someone is a one upper today LOL!)

The Day in pictures.

That last set of dips

Anytime is a good time for a most muscular

Levi's noodles

[spawn fthr flex]

hey fricker.. you jacked me out of a rep on incline barbell! lol.. jk.. i could care less.. good workout though.. my tri's are already spazzin out!

[FATHER FLEX]

hey fricker.. you jacked me out of a rep on incline barbell! lol.. jk.. i could care less.. good workout though.. my tri's are already spazzin out!

Deadlifts tomorow! Yeahhhhhh Buddddy! Seeee AMMMMIGOOOO!

[Quelly]

I am up in this beotch fa show....damn you guys are strong....by hell or high water I'm going to catch you big bastards...I love the detail, the pics and the vids...I might have to start spicing up my journal...and nice ABA cut off...I got one just like it lol

[spawn fthr flex]

ya.. it just sucks gettin smoked on back and leg day.. but ive been in a couple really bad car accidents and still have a broken ankle but i can finally after a few years able to put some weight on my problem areas, and its to have flex around with his massive legs and lats pushin me as hard as i can every workout.

[FATHER FLEX]

Jambes!


Front Squat

Levi(5th time he has done these, what an ass!)

185 x 6
225 x 6
245 x 3
275 x 1
275 x 1


Alberto

225 x 10
275 x 3
295 x 3
295 x 3
295 x 3
305 x 2 I have to wear belt when it gets heavy now, distracting, but it lets me lift with a messed up oblique.



It sucked, but if I am going to put up my good sets, I might as well put up the ones I have on not so good days.

Shock Set! 10 reps Cybex Hack Squat, 10 reps Leg Press, 10 reps Cybex Hack Squat

No rest, one right after the other. Should have taken pictures!

Levi
HS 190 x 10/LP 360 x 10/HS 190 x 10
HS 190 x 10/LP 450 x 10/HS 190 x 10

Alberto

HS 190 x 10/LP 360 x 10/HS 190 x 10
HS 280 x 10/LP 450 x 10/HS 280 x 10
HS 370 x 6/HS 280 x 4/LP 540 x 10/HS 280 x 10

Standing Leg Curls

Levi

45 x 20
65 x 15
70 x 15

Alberto

Da same!

Lying Leg curls

Levi

110 x 10
120 x 10
140 x 10

Alberto

110 x 15
120 x 15
140 x 25

Calve Raise (Plate Loaded, sled)http://bigfitness.com/compactslead.html

Levi

150 x 15
240 x 15
330 x 15
330 x 15
330 x 15

Alberto

Da same, only with more stretch at the bottom

[spirit3530]

interesting thread you have here. I can't believe you called me fat


Good luck in here

[FATHER FLEX]

Due to the powerlifting competition that we have coming up this Fridaym we have slightly changed the split. We had an upper body day yesterday, and some deadlifting, not enough to tax our CNS, but enough to keep us synchronize for the lack of a better term. Specially on the deadlift were I have a habit of locking out my legs way before I should. Levi has his own issues on the bench with breathing correctly on a max attempt.

Deadlifting

Levi

405 x 1
415 x 1
455 x 1
475 x 1

Alberto

Same! Only better and faster, and BETTER!

Bench Press

Levi

225 x 1
275 x 1
315 x 1
345 x 1
225 x 26 (Its just for fun really)
225 x 15 x 4 (All supersetted with 10-15 body chin-ups)

Alberto

225 x 1
275 x 1
315 x 1
225 x 21
225 12-15 x 4 (All supersetted with 10-15 chin-ups)

Seated Rows

Levi

255 x 15 x 4 (Suppersetted with 15 sets of dips)

Alberto

Same

Cardio and it was off to go EAT! Well not for Levi because he has to make weight.

Got some pictures from last Friday.

Like I said, any time is a good time for a most muscular! AJ and Levi bruhs!



135's for 5.



Late night shrugging!

[Quelly]

HUUGE shrugs bro....and yeah you guys are knockin down good numbers on the deads, I wanna see you guys go for the big 500 on saturday!

[spawn fthr flex]

man i wish.. i bout died pullin 475.. my first time ever, so i dont know if i'll be able to repeat that under pressure. and its lookin alomst for sure that im not makin weight, so im tryin to get my brain ready to be liftin with the big 220 lb dudes. either way should be a blast!

[Rog447]

Awesome journal man...your some strong dudes!

[spawn fthr flex]

im just a newb.. FLEX is the real hero.. lol.. but if he dont watch it im gonna catch his ass slippin and pass his ass!

[FATHER FLEX]

HUUGE shrugs bro....and yeah you guys are knockin down good numbers on the deads, I wanna see you guys go for the big 500 on saturday!

I think I got a couple good deads in me. I just have to be quick, because I just started deadlifting over 400 about 6 weeks ago. I don't have the stamina to fight off one of those 8 second deads. My deadlifts are going to be won or lost off the floor.

Awesome journal man...your some strong dudes!

I think once we both go over 210 the real big numbers will start coming. Stay tuned bro, Levi said he is going to do the 160's on the incline by the end of this.

im just a newb.. FLEX is the real hero.. lol.. but if he dont watch it im gonna catch his ass slippin and pass his ass!

Personally, I think you hit up calves and front squats behind my back.

[spawn fthr flex]

yo.. the only thing i'm hittin up behind your back- is your mom fool! oooooohhhhhh snap son.. lol.. jk. look at me all talkin crap cuz its push day.

[FATHER FLEX]

Working the kinks in our lifts without overworking ourselves too much, its fine line. Yesterday was a pushday, more than anything we just tried to feel the weights, and work on bench press technique. Some tricep isolation, but nothing to crazy.

Millitary Press(Supersetted with upright rows 50 x 12)

Levi

185 x 8
225 x 10
255 x 3

Alberto

135 x 10
185 x 6
185 x 6

Dumbell Press(Supersetted with lateral raises)

Levi

70 x 10/ 15 x20
90 x 10/ 30 x 15
110 x 8/ 35 x 12

Albeto

65 x 12/ 30 x 15
75 x 8 / 40 x 15
85 x 8 / 50 x 8

Bench Press

Levi

225 x 12
275 x 1 (All singles were done with a loooonnnng pause)
315 x 1
335 x 1

Alberto

225 x 8
245 x 3 (All tripples were down with a long pause)
275 x 3
275 x 3
275 x 3

Incline barbell

Levi

225 x 8
275 x 5
305 x 2

Alberto

225 x 5
245 x 5
275 x 3(Levy gave me a light spot on the last two....bleh)


Cable Pushdowns (Supersetted over hand and under hand)

90 x 10 / 80 x 10
130 x 10/ 110 x 10
145 x 10/ 120 x 10

Alberto

Same

Skull Crushers

Levi

85 x 12
100 x 12
100 x 12

Alberto

85 x 12
100 x 12
100 x12


That's all folks!

[Quelly]

you guys are kickin butt and taking names....good stuff...Alberto what are you weighing these days?

[FATHER FLEX]

Morning I am 192-193, but I don't trust the scale at home. I think I am a little lighter, though I fell like my metabolism is back to normal now that I have been eating more. I am taking in about 3,400 calories right now. Might have to bump it up some more soon, as I am not putting as much weight as I thought I would. More food, can't say no to that.

[DJINN]

Where the heck have I been that I've been missing this? Holy hell, you guys push some iron! I'm in on this MF'er...it looks like its going to be one kick-ass log! Flex, good set-up with the text, vids, caption, and pics. Its all here for the rest of us to enjoy! You and Levi are going to be two bad motherf...ers!

[Quelly]

Morning I am 192-193, but I don't trust the scale at home. I think I am a little lighter, though I fell like my metabolism is back to normal now that I have been eating more. I am taking in about 3,400 calories right now. Might have to bump it up some more soon, as I am not putting as much weight as I thought I would. More food, can't say no to that.

I hear ya....but don't pull what I did and gain 34lbs in 2 months lol...I've spent the last 3 weeks cutting to get myself down to the 12-13% bodyfat range lol

[FATHER FLEX]

I hear ya....but don't pull what I did and gain 34lbs in 2 months lol...I've spent the last 3 weeks cutting to get myself down to the 12-13% bodyfat range lol

Going to keep it tight and sexy that's for sure. I am going to make sure the waist doesn't go over 32" at any point. When it does, its mini cut time. I sitll can't believe the 34 pounds bro, but I don't think think it was all that bad. Your back in particular was looked wide and thick.

Where the heck have I been that I've been missing this? Holy hell, you guys push some iron! I'm in on this MF'er...it looks like its going to be one kick-ass log! Flex, good set-up with the text, vids, caption, and pics. Its all here for the rest of us to enjoy! You and Levi are going to be two bad motherf...ers!

Thank you for the support bro!

I thought a two person log might be something a little unique, so I went for it. This week has been a little slow, since we have a powerlifting meet coming up, but next week its back the insanity returns.

Thanx again bro.

[Quelly]

I sitll can't believe the 34 pounds bro, but I don't think think it was all that bad. Your back in particular was looked wide and thick.

Oh it DEFINITELY wasn't all bad, in fact for the first 2 weeks I was just packing on straight beef with no change in conditioning, then for a week it was a mixed batch of fat and muscle....then for that last week where I still didn't have control it was like 80% fat lol...then I got it under control and gained another lb of muscle and now I've lost like 4lbs of fat lol.

But I read an interesting article by Lyle Macdonald about how bodyfat is the determining factor for what type of weight you lose and gain, supposedly when you are high in bodyfat, your body is more likely to gain fat when overeating and more likely to lose fat when dieting.....but the leaner you are the more likely you are to lose muscle when dieting, BUT the more likely you are to gain muscle when overfeeding...but obviously I pushed the limits on this one until I got a bit chunky lol.

[spawn fthr flex]

ya its weird how the body works.. i went from 193 to 215 in a week and a half after the contest.. but i started cuttin back down for the powerlifting comp with two weeks to go and im back down to 202, not good enough to make weight, but its amazing to see how well the body remembers and responds to cutting. granted thats mostly water weight, but i havent lost too much strength on this mini cut. too bad as
FLEX gently put it, i look stronger than i actually am.. lol

[spawn fthr flex]

hey quelly, hows squizzer doin on his lifts anyways, you said you were helpin him get the form down?

[Quelly]

hey quelly, hows squizzer doin on his lifts anyways, you said you were helpin him get the form down?

yeah I was helping him with his arch on the bench, and making sure he paused long enough...he's good to go, looks like he'll be weighing about 175-178 or so

[billfinkbiner]

ya its weird how the body works.. i went from 193 to 215 in a week and a half after the contest.. but i started cuttin back down for the powerlifting comp with two weeks to go and im back down to 202, not good enough to make weight, but its amazing to see how well the body remembers and responds to cutting. granted thats mostly water weight, but i havent lost too much strength on this mini cut. too bad as
FLEX gently put it, i look stronger than i actually am.. lol

What's up guys. I had to check in on the West Coast monsters here. You are both PLENTY strong, but remember onstage it's not how much you can lift, but how much you look like you can lift. Though if I had your kind of strength, I could also have quads like Flex's.

Also, just throwing in my 2 cents here, but after seeing your chest workout, it migh be beneficial to do your incline work before flat to prioritize your upper pecs. I only say this, because your lower pecs are damn thick. Your chest would look insane if the upper matched.

Either way your both freaks. I'm along for this ride.

[FATHER FLEX]

What's up guys. I had to check in on the West Coast monsters here. You are both PLENTY strong, but remember onstage it's not how much you can lift, but how much you look like you can lift. Though if I had your kind of strength, I could also have quads like Flex's.

Also, just throwing in my 2 cents here, but after seeing your chest workout, it migh be beneficial to do your incline work before flat to prioritize your upper pecs. I only say this, because your lower pecs are damn thick. Your chest would look insane if the upper matched.

Either way your both freaks. I'm along for this ride.

Hit the nail on the head Bill! I need to start hitting that upper chest a little more. Its a phobia I developed a while back when I hurt my shoulder, for a little more than a year I was limited to Incline Dumbbell presses as odd as that it. Its the only thing that didn't hurt.

Needless to say as soon as I was able to do flat again, they kinda got thrown in the backburner.

Starting next monday after the meet, the journal will continue in full force.

Thanx again Bill aka "the man with no waist"