Single Digits here we come!

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  1. Legs - Mind/muscle


    Good Evening gentlemen. Had 1 hell of a workout today. Not that I lifted crazy weight, or put up multiple PR's, but it was emotionally supercharged. It was honestly a workout you probably get once a year. One of those where you feel no pain, where you feel no limits, where no is not an answer. Please try and reflect on a workout where you felt this way so you can get the idea of where I was mentally. I had to dig deep mentally today and got it multiple times, where every rep wasn't pain, it was beyond that, it was love/hate, jealousy/envy, passion, and then my exhale breaths was me releasing all that.
    Just phenomenal today. Not sure why I hit this zone today. I did do deadlifts for the first time in about 6-7 years and hit it fuggin hard. Be rest assured todays workout was everything I had, physically/mentally.

    Now the emotionally charged workout: I will be detailed, I was so in the zone it was sick.

    Deadlifts - No wraps no belt. Sumo style
    135 - 10
    315 - 5 sets of 5; 20 seconds rest.

    PHUCK YEAH! After 3rd set I was already roasted. My back was pumped, losing my grip.
    My partner was counting my rest time. Everytime I brought my heart rate down 2 BPM he was like 16, 17, 18 seconds, I was damn already! The first time I ever did these, I was in my early 20's and pretty much turned purple, then white, lightheaded and had to go home. I finished up strong though, it was great to conquer this again. It's been so long!

    Centuries!

    90x10, 180x20, 270x30, 360x20, 310x40, 270x30, 180x20, 180x10

    So, I didn't hit my 40x360. Tendonitis was bothering me, didn't sleeve my knees today. Not too dissapointed though as I still got my reps in, my pump, and actually every set after the deadlifts had me feelin a tad nauseaous.

    Wall Squats
    Last week pumped out 4 sets of 40 seconds, 20 seconds rest. Well, riding the wave, I said lets do 5 sets of 50 seconds, 10 seconds rest. First 2 sets, cake. Last 3, holy hell my legs were trembling/shaking uncontrollably. We got it done though, last set I almost fell over.

    Leg Extensions
    110 - 17 reps, 10 reps
    70 - 20 reps

    My legs were so sensitive at this point. I almost felt like I was chiseling new striations in my legs with every rep.

    Seated Calves
    200 - 6
    200x6, 195x8, 150x6, 145x6, 100x8, 95x8, 50x8, 45x6 - One big drop set, FIRE FIRE FIRE.
    Thank you, this workout is DONE.

    20 min low intense cardio, 15 min sauna.

    Still hooked up my cardio and sauna. NO workout is complete without them.


  2. keep killing it flex
    I will work for supplements!
    •   
       


  3. love your logs bro...epic. nice workouts.

    I wish I had time to hit the sauna...I just use eviscerate and take a hot shower after ...ugh the burn...I like...
    Nutraplanet Representative
    PM me with any order questions and concerns
  4. Work


    Arms/Back

    Buddy Curls
    50 lbs - 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5 ,6,7,8,9,10 reps

    Spider Curls
    55 - 6
    35 - 8, 8

    Hammer Curls
    40 - 8
    35 - 8, 8

    Hammer Strength Iso Curl
    60 - 10
    110 - 10, 10

    Preacher Negatives
    200 - 5, 5, 4

    Close Grip Bench
    135 - 10
    185 - 10, 10, 10

    Tricep Extensions superset overhead rope extentions superset with tri pushes
    110 - 14 rope 70 - 10 tri pushes - 10
    110 - 10 rope 60 - 8 tri pushes - 8
    80 - 8 rope 60 - 6 tri pushes - 6

    Lat Pulldowns
    115 - 14, 12, 10

    One Arm Cable row, standing
    70 - 10, 10, 10

    20 min low intense cardio, 15 min sauna.

    -Holy $hit. Lots of work, maybe too much. A little flat today too. Surprised as I carbed up some last nite.

    -Worn the hell out after this one.

  5. Quote Originally Posted by FlexW99 View Post
    I think push. I just did back yesterday and no pain really. However, yesterday I couldn't supinate my wrist cuz of the pain in the elbow/forearm region. I remember while I was benching last week, my elbow shaking wicked, but didnt think anything of it..just weakness, instead could be an injury now...

    I'm lookin into some elbow wraps of some sort now...FFS!
    Get some myofascial release going on in that triceps area right above your elbow with a tennis ball or something and see if it helps. I imagine the shaking was just you straining against the weight but still that doesn't mean you didn't get knotted up from it.


    Workouts are looking on point and I can't wait to see what is next for you Bro. The sudden changes are just around the corner for both of us regarding our cuts.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  6. great workout flex
    I will work for supplements!
  7. ........


    Shoulders/Chest/Hammies

    Flat Bench
    135 - 10
    275 - 6
    225 - 10, 9

    Incline Dumbbell superset pushups
    70 - 10 pushes - 8 no rest,
    50 - 6 pushes - 5 no rest,
    50 - 6 pushes - 5

    Cable Military Presses
    60 - 15
    120 - 10, 120
    160 - 8, 8

    Dumbbell Lateral
    25 - 10, 10, 10

    Front Raises
    25 - 8, 8, 8

    Stiff Legged Deads
    135 - 10, 10
    225 - 10, 10

    20 min low intense cardio, 15 min sauna.

    -Work complete.
  8. What I would do for some simple carbs, SKITTLES!


    SKITTLES!
    Attached Images Attached Images  

  9. Quote Originally Posted by FlexW99 View Post
    SKITTLES!
    there are many things i would do with those skittles....
  10. Sunday work!


    Chest/Shoulders/Bis

    HAmmer Strength Seated Bench
    2 Plates - 10, 10, 10, 10

    Hammer Strength Decline, 1 arm at a time
    2 plates - 10, 10, 10

    Dumbbell Flyes superset wide pushups, no rest between sets
    35 - 10 pushes 10 right into
    30 - 8 pushes - 8
    25 - 6 pushes - 6

    Pec Dec
    115 - 10, 10, 10

    Cable Xovers

    15 - 10, 10, 10

    Side Dumbbell Raise superset with 45lb front raise super with 45lb upright row
    30 - 6, FR - 6, UR - 6 no rest
    25 - 6, FR - 6, UR - 6 no rest
    20 - 6, FR- 4, UR- 4

    Dumbbell Curls
    50 - 6
    45 - 6
    40 - 6

    20 min low intense cardio, 10 min sauna

    Numbers

    207.4 lbs, 9.7%!!!!!!!!!!!!!!!!!!!

    Like I said last week, I think a more correct version is obviously higher. I really could be 11-12 range. However, for the sake of relativity and the fact my calipers read 9.7 you can see how far I've come.

    The consistent thing I can really point out is that I'm losing about .3% BF per week. My show is set for Oct 23rd. That's 13 weeks away equating to 3.9-4.0% BF lost from now till then. If I'm 12, I dunno if 8 is gonna cut it on stage, if im truly 9.7 or in the 10's, then I think 6-7% on stage for my first would suffice. We'll keep monitoring as I go, I have had a few .6% of BF lost in a week so it can be done.
    •   
       


  11. yo really want to be in the 4-5 ballpark

  12. nice number bro, keep it up! you got this!!!!

  13. Hay Flex you ever take a day off? Great workout bro.
    I will work for supplements!

  14. Quote Originally Posted by Dragon93 View Post
    Hay Flex you ever take a day off? Great workout bro.
    HAH! Doesn't seem like it...My Wed and Sat are just cardio so those are my days off during this prep. I don't however have a day that I just do nothing. Not right now anyway..after this prep however, I may go back to a conventional split..I'm really loving training each bodypart twice a week and dedicating my time towards it..

  15. Quote Originally Posted by MrBigPR View Post
    yo really want to be in the 4-5 ballpark
    I hear you. However, I don't think I can get that low in time. Honestly, if I have a 6-8 pack to show, I will be doing it regardless. The experience in its own is what I'm after.

    We'll see!

  16. Quote Originally Posted by FlexW99 View Post
    I hear you. However, I don't think I can get that low in time. Honestly, if I have a 6-8 pack to show, I will be doing it regardless. The experience in its own is what I'm after.

    We'll see!
    I think you can hit 6%...keep crushing those weights bro!

  17. u got it bro...just motivating u

  18. If you need motivation...go back and look at M16's pics again!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  19. Quote Originally Posted by FlexW99 View Post
    SKITTLES!
    Holy smokes - I would love me some skittles

    //CC
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com

  20. Thanks fellaz.

    On a side note, I may drop the dosage of my HDrol to 75. 100 isn't getting me any extra benefits except some really dry joints...

  21. Keep on trucking man. Let the mirror be your guide, as long as the BF calipers are consistently going down and you are looking great in the mirror 6% can get you a win in the novice class. Not saying you shouldn't keep aiming for the sky because you should but remember you are going to go against other novices. Have you increased our cardio any more? If not I would go ahead and add in some more cardio now. Then you can drop calories next. Just step it up. You got to reformulate your plan of attack so you are averaging a little more weight loss now. Hit me up I think you have my email. If not PM me and I will give it to you. I want to see exactly what your eating daily and get an idea of what changes we can make to speed up the loss. You have the muscle it is conditioning now. Let's figure out how to get it to display itself even more quickly.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Use Kleen10 for a 10% discount
    www.OrbitSupplements.com

  22. Quote Originally Posted by MrKleen73 View Post
    Keep on trucking man. Let the mirror be your guide, as long as the BF calipers are consistently going down and you are looking great in the mirror 6% can get you a win in the novice class. Not saying you shouldn't keep aiming for the sky because you should but remember you are going to go against other novices. Have you increased our cardio any more? If not I would go ahead and add in some more cardio now. Then you can drop calories next. Just step it up. You got to reformulate your plan of attack so you are averaging a little more weight loss now. Hit me up I think you have my email. If not PM me and I will give it to you. I want to see exactly what your eating daily and get an idea of what changes we can make to speed up the loss. You have the muscle it is conditioning now. Let's figure out how to get it to display itself even more quickly.
    I'll hit u up with the details 2nite my friend! TY!
  23. BAck


    Back/Traps/Tris

    Cleans
    135 - 10
    225 - 1, tied PR!
    185 - 10, 10

    Barbell Rows
    135 - 10
    155 - 15, 12
    135 - 14

    Wide Grip Pullups
    BW - 7, 6, 5

    Rear Delt Machine
    105 - 12,12,8

    Barbell Shrugs
    135 - 10
    275 - 10, 10, 10

    Reverse Grip Bench Press
    135 - 10
    185 - 10
    135 - 15

    Overhead Rope Tricep Ext
    70 - 10, 10, 10, 10

    20 min low intense cardio, 15 min sauna

    -Ride keeps going!

  24. Nice lift bro.
    I will work for supplements!
  25. Legs


    Legs

    Hack SQuat
    1 plate per side - 10
    2 plates per side - 10
    3 plates per side - 8
    4 plates per side - 4, 4 assisted
    2 plates + QP - 20

    Squats
    225 - 8, 8, 8

    Wall Squats
    5 1 min sets, 10 seconds rest

    Leg Extensions
    110 - 10, 10, 6

    Calves
    140 - 10, 10, 10
    5 mins of calf raises no rest.

    20 min low intense cardio, 15 min sauna.

    -WORK COMPLETE. Time to eat!

  26. Great workout bro. I love doing those Wall Squats after a heavy leg workout.
    I will work for supplements!

  27. Quote Originally Posted by Dragon93 View Post
    Great workout bro. I love doing those Wall Squats after a heavy leg workout.
    They were fuggin shakin today!

  28. Quote Originally Posted by FlexW99 View Post
    Thanks fellaz.

    On a side note, I may drop the dosage of my HDrol to 75. 100 isn't getting me any extra benefits except some really dry joints...
    Yeah I hear you bruther, 75 is the sweet spot

    //CC
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com
  29. Arms


    Arms/Back

    Barbell Cheat Curls
    135 - 6, 5, 6 - Few of these I was reppin w/o cheat

    Hammer Curls
    40 - 8, 8
    35 - 10

    Preacher Negatives
    200 - 5, 5, 4 last set partials 15 reps 50 lbs

    Close Grip Incline Bench superset with tri pushes
    135 - 10, 10, 10 pushes - 10, 10, 10

    Dips
    15, 15, 15, 12

    Tricep Extensions
    90 - 10
    155 - Had a partner to push down while I resisted this as it came up. - 8, 8

    Lat Pulldowns
    115 - 14, 12, 10

    One Arm Cable row
    75 - 10, 10, 10

    15 min HIIT, 8 min sauna.

    -Didnt hit 50grams of carbs today and that was with 27 coming post workout. Carb up tomorrow.
    -Hella tired but this is the final run. Tired as a mofo after this workout, I hitup the HIIT for 15 mins to top it off. Its gratifying to know I can push to the limits and still come out okay. Time to rest.
    -Changing up to Kleens WW for my prep, got some work to do!
  30. Shoulders


    Shoulders/Chest/Hammies

    Flat Bench
    135 - 10
    225 - 10, 10, 10
    135 Wide - 15

    Incline Dumbbell superset pushups
    55 - 10 pushes - 8 no rest,
    55 - 10 pushes - 8 no rest,
    55 - 6 pushes - 5

    Hammer Iso Press
    90 - 10, 10, 10

    Dumbbell Lateral
    30 - 8, 6, 6

    Front Raises
    25 - 8, 8, 8

    20 min low intense cardio, 15 min sauna.

    -Work complete.

    -Light work before I hit the Kleen WW!! Letz rest up and get ready!
  

  
 

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