Mr. Dead's 6 Week Run With the Pak/Flex Combo...

[Mr. Dead]

Just got my goodies last night... Thanks, NG!!! It came just in time for leg day... For those that aren't familiar with me or my workouts, leg day is very high volume and my joints take a beating... I've never tried Flex before, so I'm pretty psyched about it!!! I'm currently training for a bodybuilding contest on August 9th, and am trying to chase a WNBF Pro Card...

[Mr. Dead]

Also, for those that are curious... I'm currently using:
Pak
Flex
Stack
EAA Stak
Pump
Cuts

My diet is 1 Gm of protein per lb of bodyweight, 40 G of fat, and a 50/50/75/100 carb rotation...

[Hollow1]

Just got my goodies last night... Thanks, NG!!! It came just in time for leg day... For those that aren't familiar with me or my workouts, leg day is very high volume and my joints take a beating... I've never tried Flex before, so I'm pretty psyched about it!!! I'm currently training for a bodybuilding contest on August 9th, and am trying to chase a WNBF Pro Card...

Lol...clearing throat...words can not describe your leg days Mr. Dead!

[naturalguy]

Good to hear it, train hard now!!!!!!!!!!

[Mr. Dead]

Lol...clearing throat...words can not describe your leg days Mr. Dead!

*L* Thanks!!!

[Mr. Dead]

Good to hear it, train hard now!!!!!!!!!!

Don't have a choice, if I want that elusive Pro Card...

[Mr. Dead]

Grand and glorious leg day...

Leg extensions:
5 sets of 20 at 110
Leg press:
1 set of 30 at 225
3 sets of 20 at 450
1 set of 15 at 650
1 set of 10 at 720
Squats:
1 set of 30 at 200
3 sets of 25 at 250
Leg extensions:
1 set of 20 at 110
1 set of 15 at 125
1 set of 10 at 140
1 set of 6 at 185
1 set of 6 at 200
1 set of 100 at 70
Lying leg curls:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 6 at 95
Seated leg curls
4 sets of 15 at 100
Adductor machine:
3 sets of 50 at 80
Abductor machine:
Same as above
Standing calf machine:
1 set of 30 at 205
4 sets of 15 at 395 (Stack)
1 set of 100 at 175 (Uhm... Let's just say chunks, and leave it at that...)

2 sessions of 45 min of puppy walk on the hill terrain...

Totally drained, as it was a 50 gram carb day... And, sore as hell this morning... Getting dressed was a chore all by itself...

As I've only had 2 doses of the Flex, it's a bit early to tell as far as noticing a difference... And, I just started taking PAK twice per day...

[Universal Rep]

Subbed.

[Mr. Dead]

Subbed.

Awesome!!!

[Universal Rep]

Awesome!!!

Now let's go crush the iron...

[Mr. Dead]

Now let's go crush the iron...

Most definitely!!!

[Mr. Dead]

I've seen it posted elsewhere that it can take between 2 weeks and 30 days for the effects to kick in... I'm hopin' for the 2 weeks!!!

[h 3 L L b 0 y]

Badass leg day. Flex for me too about 3/4 of the can to rid me completely of my tendonitis in my elbows, knee pain was gone within half the can. Good luck!

[Mr. Dead]

Badass leg day. Flex for me too about 3/4 of the can to rid me completely of my tendonitis in my elbows, knee pain was gone within half the can. Good luck!

Thanks!!! Yeah, my knees take a beating on leg day...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 115 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 100 (Hold the contraction, as above)
DB row:
5 sets of 15 at 50 (Same contraction hold)
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50
BI's:
Rope Hammer Curl
5 sets of 15 at 90
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

2 sessions of 45 min of puppy power walking (45 lb black lab puppy, pulling for all he's worth at the leash) on hilly terrain with with 30 lb vest on

[Mr. Dead]

The usual 2 sessions of puppy power walking, and a session of brutal, evil, horrible torture...
1 session of the Billy Blanks Ab Bootcamp
1 session of the Billy Blanks Cardio Bootcamp...
Was VERY low on carbs, as I missed my last meal that I could have carbs with, and wound up having a can of tuna and an Isopure Zero Carb shake...
Had 180 G of protein, 15 G of fat, and 22 G of carbs for the day...

The DVD's kicked my ass... I'm still not overly graceful, but did better, this time around, and didn't wipe out... *L* But my abs are seriously feeling it, and I'm starving, today... At least I get 75 G of carbs, today... But, today is leg day...

[h 3 L L b 0 y]

Billy Blanks taebo videos? I bought my girlfriend those for her birthday! They give you a real beatdown, not as easy as some might think they are.

[Mr. Dead]

Billy Blanks taebo videos? I bought my girlfriend those for her birthday! They give you a real beatdown, not as easy as some might think they are.

Yeah, tell me about it... I was seriously feelin' it... *L*

[Mr. Dead]

Leg extensions:
5 sets of 20 at 110
Leg press:
1 set of 30 at 225
3 sets of 20 at 450
1 set of 15 at 650
1 set of 10 at 720
Squats:
1 set of 30 at 160
3 sets of 25 at 200 (Was a bit drained and nauseous...)
Leg extensions:
1 set of 20 at 110
1 set of 15 at 125
1 set of 10 at 140
1 set of 6 at 185
1 set of 6 at 200
1 set of 100 at 60 (Feelin' weak, and barf...)
Lying leg curls:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 6 at 95
Seated leg curls
4 sets of 15 at 100 (Feelin' better...)
Adductor machine:
3 sets of 50 at 80
Abductor machine:
Same as above
Standing calf machine:
1 set of 30 at 205
4 sets of 15 at 395 (Stack)
1 set of 100 at 175 (Flopped on the floor for 15-20 min, gasping for breath...)

2 sessions of 45 min of puppy walk on the hill terrain... (With my "gangsta" 30 lb vest...)

Totally drained, even though it was a 100 gram carb day... And, weak as hell this morning... Weight has now dropped to 187, and abdominal girth is shrinking, too...

And, I'm noticing less achiness in my knees... Definitely think I'm starting to get the benefit from the Animal FLex!!!

[Mr. Dead]

Tri's:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
One arm pressdowns
5 sets of 15 at 40
Delts (Sort of):
Seated machine laterals
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 10 at 100
DB Side laterals
4 sets of 10 at 25
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 110
Pec Deck
5 sets of 20 at 90
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Inline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
3 sets of 30
Cardio
1 session of puppy power walking 45 min and one session of 1hr 15 min (with 30 lb vest on)
Igor is getting bigger, and has more endurance, now...
30 min on the dreadmill (incline of 7)

Shoulders felt great this morning (The day after), definitely starting to notice the difference...

[Pokoritel]

Madness!

[Mr. Dead]

Madness!

Thanks!!! Just trying to get where I need to be by showtime...

[Mr. Dead]

This past weekend was a blur...
Friday was cardio and abs... Saturday was supposed to be posing class, but traffic was at it's worst and I did not make it... So, I hit the cardio some more and prcaticed my posing...
Sunday was just cardio, and tonight will be back...

Joints aren't as stiff and achy as usual... Even my upper back pain has diminished... Definitely likin' the results...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 115 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 100 (Hold the contraction, as above)
DB row:
5 sets of 15 at 50 (Same contraction hold)
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50
BI's:
Rope Hammer Curl
5 sets of 15 at 90
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

2 sessions of 45 min of puppy power walking (45 lb black lab puppy, pulling for all he's worth at the leash) on hilly terrain with with 30 lb vest on

Weights stayed the same as before, but took a LOT more out of me...

Shoulder joints survived a lot better, though... None of the deep down ache in the joints...

[Mr. Dead]

Tri's:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
One arm pressdowns
5 sets of 15 at 40
Delts (Sort of):
Seated machine laterals
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 10 at 100
DB Side laterals
4 sets of 10 at 25
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 110
Pec Deck
5 sets of 20 at 90
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Inline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
3 sets of 30
Cardio/Set-Back
30 min on the dreadmill (incline of 7)
1 session of puppy power walking 45 min and one session of 30 min (with 30 lb vest on)
Igor saw a bunny, during our night time walk, and suddenly jerked and ran for all he was worth... In the process of this, I pulled my right calf muscle, and am hobbling a bit today... Today is my wife's (dd2inxs) Birthday, so tonight I will just rest...


Shoulders felt great this morning (The day after), definitely liking this aspect of the Animal Flex!!!

[Mr. Dead]

Took yesterday off, due to my wife's (dd2inxs) birthday, and to give the calf a little better chance to heal up... Tonight is back and bi's...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 115 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 100 (Hold the contraction, as above)
DB row:
5 sets of 15 at 50 (Same contraction hold)
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50
BI's:
Rope Hammer Curl
5 sets of 15 at 90
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

Tried doing this little cardio machine that had hand grips on what looked like bicycle pedals... It was like the bike, but pedaling with your hands... I didn't notice anything, and felt stupid doing it... *L*

Calf is still giving me trouble, but Sunday I can stay off of it...

My joints are definitely liking the effects of Flex, combined with Pak... Definitely an awesome combo!!!

[Mr. Dead]

REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50
Rear Delt Machine
3 sets of 15 at 130
BI's:
Rope Hammer Curl
5 sets of 15 at 90
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50
Tri's:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
Seated Dip Machine:
1 set of 20 at 200
3 sets of 10 at 250
One arm pressdowns
5 sets of 15 at 40

Joints felt great through the whole thing, and not as much "popping"...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 115 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 100 (Hold the contraction, as above)
DB row:
5 sets of 15 at 50 (Same contraction hold)
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 110
Pec Deck
5 sets of 20 at 90
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Inline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
3 sets of 30

Had a few things on my mind... Which is never a good thing... *L*

Also, I keep forgetting to add in the fact that after each workout I practice my posing, and do my 10x10's (Isometric contractions...)

[Mr. Dead]

Yesterday was fairly light...

2 sessions of 45 min each of puppy power walking (No vest, until calf fully heals...)

Abs:
3 sets of 30 crunches
3 sets of 15 "V-ups"
3 sets of 30 hanging leg raises...

50 gram day for carbs...

Knees, hips, ankles, and calf held up well....

[Mr. Dead]

Well... Since I couldn't hit legs yet, I decided to try pushing the cardio a bit more...
1 session of 45 min puppy power walking...
1 session of 2 hours puppy power walking with the 30 lb vest... (Started feeling it in my calf by the end of the walk, but got the metabolism re-started...) Iced it down, and only a slight twinge in the calf, today...
Hips, knees and anlkes held up like troopers, though!!!

Iced the calf down afterwards, and have been doing that per BigAnt's suggestions... But, I'm going insane by not hitting legs...

[Mr. Dead]

Hmmm... Note to self... Pay attention to how many packs of Pump you take before workout...
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50

BI's:
Rope Hammer Curl
5 sets of 15 at 90
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

Tri's:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
Seated Dip Machine:
1 set of 20 at 200
3 sets of 10 at 250
One arm pressdowns
5 sets of 15 at 40

Well, since I took 2 packs of Pump...
Barbell curls:
3 sets of 21's at50 lbs
Rope Hammer curls:
2 sets of 10 at 100

Abs:
4 sets of 30 crunches
3 sets of 25 hanging leg raises

2 sessions of puppy power walking at 45 min each... Well, I was still wired, and finally fell asleep at 1 am...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 130 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 140 (Hold the contraction, as above)
DB row:
5 sets of 15 at 55 (Same contraction hold)
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 140
Pec Deck
5 sets of 20 at 115
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Incline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
3 sets of 30
2 sessions of 1 hr each of the "Puppy Power Walking"... (Going to start hitting the Dreadmill a bit more, too...)
Tired as heck, and slept HARD!!! (Didn't want to get up this morning...) Energy levels are a bit down, recently...

But I can DEFINITELY notice a LOT less aching in my joints...

[Mr. Dead]

Friday was just a cardio day, with some abs, of course... Saturday was what made my whole weekend!!! I've dropped another 4 percent bodyfat, and am right at where I was by contest time, last year... Back is starting to come in... Legs are still more than holding their own, despite not having trained them for awhile... At posing class, they could see the horseshoe in my triceps from across the room... And, my back double bi is currently my best pose... Now for the downer of the weekend... One of the concerns was my "lilly-white" complexion... So, I went to a tanning place... The only area on my body that is not lobster-red is where my trunks were... Top that off with 98 degree weather, and You have a Deadman that almost wishes he were dead... *L* Joints are holding up extremely well, with all the rigors of pre-contest training... The Pak/Flex combo is certainly doing the job!!!

[Mr. Dead]

Didn't accomplish anything yesterday, except vomitting and chugging Gatorade... The sunburn came with an additional bonus... Heat sickness... Feeling better, today, and am going to try and kill my legs tonight...

[Mr. Dead]

Leg extensions:
5 sets of 20 at 100 (Didn't want to go overboard, so dropped 10 lbs from 110 *L*)
Leg press:
1 set of 30 at 225
3 sets of 20 at 450
1 set of 15 at 650
1 set of 10 at 720
Squats:
1 set of 30 at 160
3 sets of 20 at 200 (Was very drained and nauseous, and the bar on my sunburn hurt like hell...)
Leg extensions:
1 set of 20 at 110
1 set of 15 at 125
1 set of 10 at 140
1 set of 6 at 185
1 set of 6 at 200
1 set of 100 at 50 (Had to go down to 50, due to nausea)
Lying leg curls:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 6 at 95
Seated leg curls
4 sets of 15 at 90
Adductor machine:
3 sets of 50 at 80
Abductor machine:
Same as above
Standing calf machine:
1 set of 30 at 205
2 sets of 15 at 395 (Stack)
1 set of 100 at 125 (Hurl...)

2 sessions of 45 min of puppy walk on the hill terrain... (With my 30 lb vest...)

Totally drained, the new carb spit is killing me... And, sore as hell this morning (In a good way...) Weight has now dropped to 183

Knees hips and ankles held up like troopers, definitely getting the benefits of this stack!!!

[Mr. Dead]

Not much going on, today... Last night was cardio and abs, today was my wife's (dd2inxs) grandfather's funeral, but tonight I should be hittin' chest and back...

[Mr. Dead]

Friday:
Back/Chest:

Back:
Close grip pull-downs:
5 sets of 15 at 130 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 140 (Hold the contraction, as above)
DB row:
5 sets of 15 at 55 (Same contraction hold)
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 140
Pec Deck
5 sets of 20 at 115
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Incline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
3 sets of 30
2 sessions of 1 hr each of the "Puppy Power Walking"... Dread mill 45 min, incline of 7 speed 4... Tired is going to be my norm from here on out...

Saturday:
Posing class (1 hr of posing, 10x10's, and holding the front relaxed for 2 min at the end of the session...)
2 45 min sessions of puppy power walking...
Sunday:
Was a total body workout in a strange gym, as my goddaughter and her mother wanted to learn how to put a workout together, and get nutrition tips... The gym sucked, as they had little in the way of serious weights (Poundage) It's geared more to "fitness" (Cardio machines galore, light weights, no squat rack, etc...) But I was excited that they wanted to better themselves...
2 45 min sessions of puppy power walks...
Monday: "I'm a lumberjack, and I'm okay..." *L*
4 hours of hauling, cutting, and splitting wood...
2 sessions of 1 hour of puppy power walking...
Joints felt great!!!

[Mr. Dead]

Leg extensions:
5 sets of 20 at 90 (Felt REALLY drained...)
Leg press:
1 set of 30 at 225
3 sets of 20 at 450
1 set of 15 at 650
1 set of 8 at 720 (Didn't have enough in the tank to get 10...)
Squats:
1 set of 30 at 160
3 sets of 20 at 200 (Serious barfing...)
Leg extensions:
1 set of 20 at 110
1 set of 15 at 125
1 set of 10 at 140
1 set of 6 at 185
1 set of 6 at 200
1 set of 100 at 50 (Had to really focus, just to get through this...)
Lying leg curls:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 6 at 90 (CRAMP!!!)
Seated leg curls
4 sets of 15 at 70 (Dropped the weight, and managed...)
Adductor machine:
3 sets of 50 at 80
Abductor machine:
Same as above
Standing calf machine:
1 set of 30 at 205
2 sets of 15 at 395 (Stack)
1 set of 100 at 125 (Dizzy and weakl...)

2 sessions of 45 min of puppy walk on the hill terrain... (With my 30 lb vest...)

Still tryin' to push through, but it's definitely an effort...

For those curious... I'm now 4 1/2 weeks out...

Joints are holding up great!!! I'm not having any knee issues, while continuing my high volume...

[Mr. Dead]

Yesterday was abs, cardio, and a 75 G day for carbs...
Abs:
4 sets of 30 crunches
3 sets of 30 hanging leg raises
(The abs are starting to come in, with some nice cleavage...)
Billy Blanks Ab Boot Camp

2 sessions of 1 hour puppy power walking (30 lb vest and hilly terrain)
Dreadmill 30 min (incline 7 speed 4)

45 min posing practice...

[Mr. Dead]

Back:
Close grip pull-downs:
5 sets of 15 at 130 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 140 (Hold the contraction, as above)
DB row:
5 sets of 15 at 55 (Same contraction hold)
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 140
Pec Deck
5 sets of 20 at 115
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Incline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
4 sets of 30
2 sessions of 1 hr each of the "Puppy Power Walking"... Dread mill 45 min, incline of 7 speed 4... Tired is going to be my norm from here on out...

A funny thing happened last night, at the gym... dd2inxs was waiting patiently to use the triceps pressdown area, and was getting flustered, since she kept getting ignored by the 2 young "gentlemen" that were working out there (Rather half-assed, mind you...) She repeatedly asked them how many more sets, and just stared at her and said nothing, but smirked... She then came over to me (Interupting my workout, which is NEVER a good thing...) and asked if I could get a response from the two guys... I lumber over there, and just looked at them, looked at the appartaus, and then back at my wife... They immediately vacated the area, without me even having to open my mouth... Priceless...

Shoulders held up VERY well, I'm seeing why this product is considered very underated...

[Mr. Dead]

Friday was cardio and abs with the Puppy Power walks...
Saturday was Puppy Power walks with a trip down to Oregon to see Rage do some serious damage at the NPC Oregon Bodybuilding Championships...
Now we get to Sunday... I promised insanity, so it's time to deliver...
Started off with a 3 mile Puppy Power walk with the 30 lb vest, wearing a sweatshirt and sweat pants... Followed by 4 hours of mowing lawn in the same attire... (For those of you that don't know... I live on a hillside with a 45-60 degree angle... I have an acre...)
Followed by my workout...
Arms:
REAR DELTS:
Seated high cable row:
5 sets of 15 at 80
Reverse cable crossover:
1 set of 20 at 40
3 sets of 10 at 50

BI's:
Rope Hammer Curl:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 8 at 100
BB curl:
1 set of 20 at 50
3 sets of 21's at 40
Incline DB curl:
5 sets of 15 at 35
High cable curls:
1 set of 20 at 40 (per side)
3 sets of 12 at 50

Tri's:
"V" bar pressdowns
1 set of 20 at 100
1 set of 15 at 110
1 set of 10 at 120
1 set of 8 at 150
Rope pressdowns
5 sets of 15 at 80
Seated Dip Machine:
1 set of 20 at 200
3 sets of 10 at 250
One arm pressdowns
5 sets of 15 at 40

Mini Chest: (Just to get the blood flowing there)
Decline DB BP:
1 set of 15 at 45 per side
Incline DB BP:
1 set of 15 at 40 per side
Pec Deck:
1 set of 15 at 90

Abs:
Machine crunches:
3 sets of 30 at 80
Hanging leg raises:
3 sets of 30
Crunches:
3 sets of 30

Dreadmill:
30 min incline of 7 and speed of 4

1 session of 1 hr of Puppy Power walking...

I was SPENT!!!!!!!!!!

Joints are doing freakin' AWESOME!!! I haven't felt this good, since before I started playing footbal!!!

[Mr. Dead]

Last night was a bit anti-climactic, compared to yesterday...
2 sessions of 1 hr of Puppy Power walks, 30 min on the dreadmill, and posing...
I also had to clean out and clean up my '84 Ford Ranger 4x4, since I have a buyer coming over tonight... (This will cover my entry fees and my Jan Tana...)

[Mr. Dead]

Tuesday night: Back/Chest
Back:
Close grip pull-downs:
5 sets of 15 at 130 (Hold the contraction for a 2 count, each rep)
Wide grip front pull-downs to the front:
Same as above
Seated row:
5 sets of 15 at 140 (Hold the contraction, as above)
DB row:
5 sets of 15 at 55 (Same contraction hold)
Chest:
Decline Hammer Strength bP
5 sets of 15 at 140
Decline DB Ppress
4 sets of 10 with 55 lb per side
Machine BP
5 sets of 25 at 140
Pec Deck
5 sets of 20 at 115
Cable crossovers:
1 set of 20 at 40 per side
1 set of 15 at 50 per side
1 set of 10 at 60 per side
1 set of 10 at 80 per side
Incline DB press
4 sets of 10 55 lb DB per side
Incline Hammer strength BP
5 sets of 15 with 100
ABS
Weighted machine crunch
4 sets of 30 with 100 lbs
crunch
3 sets of 30
Hanging leg raise
4 sets of 30
2 sessions of 1 hr each of the "Puppy Power Walking"... Dread mill 45 min, incline of 7 speed 4...

Wednesday: Legs, and a buttload of cardio
Leg extensions:
5 sets of 20 at 90
Leg press:
1 set of 30 at 225
3 sets of 20 at 450
1 set of 15 at 650
1 set of 10 at 720
Squats:
1 set of 30 at 160
3 sets of 20 at 200
Leg extensions:
1 set of 20 at 110
1 set of 15 at 125
1 set of 10 at 140
1 set of 6 at 185
1 set of 6 at 200
1 set of 100 at 60
Lying leg curls:
1 set of 20 at 60
1 set of 15 at 70
1 set of 10 at 80
1 set of 6 at 90
Seated leg curls
4 sets of 15 at 80
Adductor machine:
3 sets of 50 at 80
Abductor machine:
Same as above
Standing calf machine:
1 set of 30 at 205
2 sets of 15 at 395
1 set of 100 at 125
Lunges:
3 sets of 15 with 30 lb DB's

3 sessions of 1 hr of puppy walk on the hill terrain... (With my 30 lb vest...) dd2inxs decided that since I had the day off from work, I could walk both dogs... I wish she wouldn't be so nice to me... *L*
10x10's after the workout, followed by 45 min on the dreadmill... In the evening, 1 hr practicing posing...

[Mr. Dead]

2 sessions of 1 hr each of Puppy Power walks
45 min on the Eliptical

Abs:
5 sets of 30 crunches
4 sets of 30 hanging leg raises

Diet may get a little tweaking for the last 3 weeks, we'll see...

Joints are feelin' great, though... The whole rigors of pre-contest have really shown the effectiveness of this combo... Last year by this time all my joints were aching, and really drug my cardio down...

[Mr. Dead]

I forgot to add 1 hr of posing practice to the above post...

[Mr. Dead]

Wow!!! Hard to believe that time has flown so fast!!! But, I can truly say that I have enjoyed the benefits from this stack, and it will definitely be the foundation of all my stacks from here on out!!!
Last few days:
Well... Friday turned out to be cardio and abs... But, saturday was a FULL BODY session... Did 2 exercises for each bodypart and 4 sets of each exercise, with no rest in between... Sunday was a 5 mile hike into the woods/hills with the boys...

Overall Review:
Pak:
The ultimate multi/performance pack... Everyone should be taking this, regardless of level of experience/age... 10+/10
Flex:
For awhile now, I have avoided taking this... But, after having gone through a full can... I'm kicking myself for not starting on it earlier... I've pretty much ran my joints through the wringer during my 40 years on this planet... Whether it was football, baseball, basic training, advanced millitary training, lifting, or just flat out being a clutz... I'm here to tell you, that this stuff works!!! And works well!!! My joints have come through this contest prep with flying colors, and a lot of the aches and pains that I took for granted, have disappeared... Definitely an awesome pack!!! 10+/10!!!
Animal Pak/Flex combo FTW!!!

[naturalguy]

Wow!!! Hard to believe that time has flown so fast!!! But, I can truly say that I have enjoyed the benefits from this stack, and it will definitely be the foundation of all my stacks from here on out!!!
Last few days:
Well... Friday turned out to be cardio and abs... But, saturday was a FULL BODY session... Did 2 exercises for each bodypart and 4 sets of each exercise, with no rest in between... Sunday was a 5 mile hike into the woods/hills with the boys...

Overall Review:
Pak:
The ultimate multi/performance pack... Everyone should be taking this, regardless of level of experience/age... 10+/10
Flex:
For awhile now, I have avoided taking this... But, after having gone through a full can... I'm kicking myself for not starting on it earlier... I've pretty much ran my joints through the wringer during my 40 years on this planet... Whether it was football, baseball, basic training, advanced millitary training, lifting, or just flat out being a clutz... I'm here to tell you, that this stuff works!!! And works well!!! My joints have come through this contest prep with flying colors, and a lot of the aches and pains that I took for granted, have disappeared... Definitely an awesome pack!!! 10+/10!!!
Animal Pak/Flex combo FTW!!!

Nice. These 2 are staple products in my opinion for anyone that takes this sport seriously.

[Mr. Dead]

Nice. These 2 are staple products in my opinion for anyone that takes this sport seriously.

I'm still kicking myself, for not getting on Flex sooner...