View Full Version : T-Flex - Welcome to Jurassic Park
Brothers..
My name's Tim, I've been lifting for 8 years now and I decided to start a log finaly on my journey.. Just a quick run down, I'm 6'2", right around 235lbs right now. When I first started lifting I was 165 lbs. I've gained a steady 10lbs a years since I've started, not all muscle, but mostly I'd say. Did my first competition this past fall and I was satisfied for a first show.. Definitely want to fill out my frame more for the next year or so.. Hopefully this log will help keep me on track!.. I'm currently training for a Spartan Sprint and plan to do a few Warrior Dashes this summer for shits and gigs.. I'm going to back to the building blocks for mass.. I want to incorporate Squats, Deads, and Bench in as much as possible..
Due to injuries and what not, I've had some serious tendon pain the past year on and off where the anterior delt, bicep, lat, and pectorial tie in.. I've recently picked up sup joint and tendon supplements as well as sweet sweat to help warm the area up at the arnold.. Finaly starting to feel confident with some heavy weights again..
My current split is broken down into 6 days on / 1 day off.. I hit each group once a week for maximum tendon recovery.. After my competition I was an eating machine.. I had cut down to 198 lbs around 3% BF and was up to 248 lbs in just 6 weeks.. Definitely not the best way, but I felt big and strong.. And I liked it! Unfortunately for a Spartan Sprint thats not the best so I cut down to 235 lbs with some paleo and light cardio.. Now I'm back at it!
The Split looks like this..
Monday: Chest
Tuesday: Back
Wednesday: Quads
Thursday: Shoulders/Traps
Friday: Biceps/Triceps
Saturday: Hamstrings/Calves
Sunday: Off
I've been at it so long that I can't stick to a strict routine anymore.. Only thing constant is the Iron.. Benching has never been an issue but the injury has limited my frequency and strength.. Being that I'm taller, Squats and Deadlifts are not my favorite, but I do them and I'm beginning to like them more and more as I go on.. Definitely want to get my PRs up.. Mass and Strength is the Ultimate goal..
I'm going to post my workouts and progress as often as I can.. I would appreciate input on anything. Especially working around injuries and any tips and tricks you may have for better gains..
I'll be posting this weekend, going down to Delray Beach, FL to visit the mama and get some training in for a week!
T-Flex out..
Had some time before I go to the airport so I figured I'd post today's Shoulder's and Trap workout before I hit Delray Beach..
Pretty quick workout today, mainly focused on seated shoulder presses..
Warmed up w/ DB first
40s x 20
60s x 12
85s x 10
Moved over to the Seated Military Press bringing the bar just below the Chin at the bottom and stopping just before lockout to keep the stress on the delts..
135 x 10
185 x 6
225 x 3
245 x 1.75 (Couldn't quite get it up all the way)
Then finished with a double drop set..
225 x 4 - 185 x 5 - 135 x 5.. Spent!
Did 3 sets of Seated behind the neck press right after with shorter breaks to finish off the compounds
135 x 12
135 x 12
135 x 12
Moved to some Iso's for deltoids doing a hammer grip cross front raise alternating immediately after each rep with V-Front raises
20 x 8
25 x 8
30 x 8
Finished the delts with some leaning single arm lateral raises, 3 sets with a standard standing lateral raise before the final set..
15 x 12
15 x 12
20 x 12 - 10 x 12
Moved to traps and did some DB shrugs with the heaviest DBs our gym carries.. 120s..
120 x 12
120 x 12
120 x 12
120 x 12
This next exercises I sort of made up on my own but I really feel the squeeze on the traps.. We use a machine preacher curl bench and grap one handle at a time and lean back and do a single arm shrug.. did 15 on each arm then turned around to do both arms behind the back for 20
Machine Curl Shrugs Single/2H behind compound set.. I think the whole stack goes up to 190lbs.. So thats what we used
190 x 15/20
190 x 15/20
Finished off with Horizontal Shrugs on a Seated Row Machine with the chest plate.. Whole stack tops out at 255 plus I through a 7.5 lbs on top
255 x 12
262.5 x 12
262.5 x 12
Descent pace the whole workout.. Only longer breaks were on the Heavy Presses.. Got a little swoll on and built some strength.. Hope to increase my Military to 245 for atleast sets of 5 within the next couple months!.. Just Slammed Eggs and Oatmeal while typing this :) D-Licous!
Not sure on the formatting for the logs but I appreciate any input on details (more or less) and anything else I should put.. Thanks!
Aggression
03-07-13, 3:16 pm
Good to see you're staying versatile. Throwing in some Spartan Races/Warrior Dashes will keep you on your toes and keep you conditioned. Too many guys are ''all or nothing'', which I think is a negative.
SoChillBro
03-07-13, 3:29 pm
In for this so I can get a sneak peak of what we'll be doing this summer lol
Aggression
03-07-13, 3:39 pm
In for this so I can get a sneak peak of what we'll be doing this summer lol
Were you the dude at Beyond Limits Gym on Friday night? You were training with about 2-3 other dudes?
SoChillBro
03-07-13, 3:43 pm
Were you the dude at Beyond Limits Gym on Friday night? You were training with about 2-3 other dudes?
That was us my man.
Aggression
03-07-13, 3:52 pm
That was us my man.
I was the loner who squatted and finished up with leg curls, bullshitting with you guys while you were leg pressing. niCe.
Yes sir! How's the training going? Getting the rest of the crew on the FORVM and getting a chapter of ABC set up at our gym..
Good to see you're staying versatile. Throwing in some Spartan Races/Warrior Dashes will keep you on your toes and keep you conditioned. Too many guys are ''all or nothing'', which I think is a negative.
I use to be that way and this passed year I've been changing to the "versatile" style.. Definitely seeing improvements in flexibility and less injuries which is plenty of a reason for me to do it..
SoChillBro
03-07-13, 4:05 pm
I was the loner who squatted and finished up with leg curls, bullshitting with you guys while you were leg pressing. niCe.
Haha I remember I told TFlex as soon as we walked in that you were with the Animal Crew. We were able to snag those limited edition cage shirts the next day by the way!
Hope all is going good for you guys up at the HQ.
Yes sir! How's the training going? Getting the rest of the crew on the FORVM and getting a chapter of ABC set up at our gym..
Can't wait to start holding events for our crew, hopefully we can get paid a visit from Erik "The House" Fankhouser since he's right down the road. ;)
Aggression
03-07-13, 4:15 pm
Yes sir! How's the training going? Getting the rest of the crew on the FORVM and getting a chapter of ABC set up at our gym..
Finally getting back into it after recuperating for a few days.
I use to be that way and this passed year I've been changing to the "versatile" style.. Definitely seeing improvements in flexibility and less injuries which is plenty of a reason for me to do it..
Absolutely. I've done the same thing over the past few months. I go for runs, jump rope, and I plan on joining a summer league bball team. Gotta be well-rounded in my opinion.
Haha I remember I told TFlex as soon as we walked in that you were with the Animal Crew. We were able to snag those limited edition cage shirts the next day by the way!
Hope all is going good for you guys up at the HQ.
Awesome. I didn't even get one myself. HQ is busy. Lots of shit to cover and get up for content, but we're used to it by now.
Well I took this weekend off.. First break since the week after my second competition at the end of October in 2012 so it felt good.. Still not a full week off but I go insane taking an entire week off unless I feel an injury coming on.. And Besides.. I lift way more intensely in a foreign gym.
Been bulking like its 1999 this whole trip.. Cleaning it up a bit today..
anyways last Friday I hit arms pretty good for a pump, best one I've had in a long time..
I lifted at Delray Fitness in Delray Beach, FL and I love the variety of equipment.. Lots of stuff the gym back home doens't have..
For starters they have a Hammer Strength Sled Leg Press and a Seated Donkey Calf Raise Machine which is personally my favorite.
A standing preacher curl and a seated curl machine in which each arm can work independent by loading the plates on each side.. I took advantage of this one Friday
I didn't keep track of the workout cause I was in an out in a hurry to catch a glimpse of an NFL Combine training facility before it closed (Friends of the family own)
But I did somewhere between 10 and 15 sets for bis and tris each.. Medium to light weight with super short breaks..
Today I have Chest and I will be sure to record it and post it this evening.. Stay Hungry
Subbed, Beyond Limits is such a kick ass gym too. Glad you guys liked it. I did a couple warrior dashes a couple years back. They were a lot of fun but were brutal on my leg.
Subbed, Beyond Limits is such a kick ass gym too. Glad you guys liked it. I did a couple warrior dashes a couple years back. They were a lot of fun but were brutal on my leg.
Oh yeah?! Any tips on training for one? We're doing those in the summer..
Got my second lift in at Delray Fitness today.. Alot of different equipment like I said, so I tried to utilize more of what I don't normally do at home..
Started out on Flat Bench
135 x 12
225 x 10
275 x 8
315 x 8
225 x 15
From there is was spuratic.. Not really sure on weight but I used a Cybex Incline Plate Loaded Press (like a Hammer Strength Incline)
2 45s x 12
4 45s x 12
4 45s & 2 25s x 12
6 45s x 12
6 45s & 2 25s x 10
8 45s x 8 (4 plates on each side)
Pre-exhaust: Cable Crossovers / Barbell Decline Bench
50 x 15 / 225 x 10
80 x 15 / 225 x 10
100 x 12 / Push ups to failure
Drop set Push-ups w/ 45lbs drop to bodyweight
15 x 45 / 10 x bw
15 x 45 / 8 x bw
Chest Dips x 15
Machine Bench Press: 150 x 12; 180 x 8 (Close-grip)
Cardio: 30 mins steady state on Cybex Arc w/ avg HR of 64% MHR
Overall a good pump workout.. I always wing my workouts at foreign gyms but must have been doing something right.. Had every one stair'n and the pump was not bad for taking a pre I'm not too fond of.. Sample I had from the Arnold..
I hit back Tuesday and Killed Legs Today.. I'm not sure on weights for the back workout so I decided just to post them both together..
Tuesday - Back
Hammer Strength Wide Pull-Downs
2 (45) - 12 reps
4 (45) - 12 reps
6 (45) - 12 reps
8 (45) - 10 reps
T-Bar Row
Wide Grip - 2(45) - 15
Wide Grip - 3 (45) - 12
Close Grip - 3 (45) - 12
Close Grip - 2 (45) - 20
Hammer Strength Low Row
4 (45) - 12
6 (45) - 10
2 (45) - This set I performed with a hold at the fullest contraction while one arm would rep.. I started alternating with 6 and staggered down to 2 reps and then did 10 reps with each arm together.. This really gave me a pump and helped me squeeze my back causing a great burn in the lats and rear delts..
Finished up with traditional Seated Row with the feet on the floor and light weight and keeping my back perfectly perpendicular to the floor.. Did light weight for 12 reps and compound setted it with 3 set of Straight Arm Pull Downs for Lats at 60 and 70lbs for 10 - 12 reps..
Wednesday - Legs
Leg Press
315 x 15
405 x 12
495 x 12
585 x 12
765 x 12
855 x 10
945 x 6
945 x 8
1,035 x 6
Last 2 sets I increased the Chair Incline forward making it slightly easier so I could feel the weight but my Legs would bottom out sooner
Squats
135 x 10
225 x 10
275 x 8
315 x 8
Super Set (Not sure on models for these 2 but they are plate loaded in 3 parts in which the difficulty of the exercises varies based where the weights are placed)
Lying Leg Curl / Leg Extentions
115 x 12 / 115 x 12
115 x 12 / 140 x 12
115 x 12 / 140 x 12
115 x 12 / 140 x 12
Super Set
Seated Donkey Calf Raise Machine (Plate Loaded) / Standing Single Leg Curl
90 x 12 / 50 x 12
180 x 12 / 50 x 12
270 x 12 / 50 x 12
Compound Set
Calves on Leg Press / Seated Calf Raises
405 x 20 / 90 x 15
495 x 15 / 90 x 15
585 x 12 / 90 x 15
585 x 12 / 90 x 15
Was dead after the leg press but went crazy because I don't have any machines like this back home as sad as that sounds..
Limped out of the gym.. Haven't had a leg workout like that in awhile, loved the equipment variety..
Back home and was feeling the jet lag and came to discover I have tonsilitis.. So I trained anyway..
I let SoChillBro run the show.. He wanted to do the ol' tag-a-long routine and I wanted to switch things up so it worked out perfect.. So immediately following each working set of the routine we chased it with lateral raises to further chisel the lateral deltoid..
Seated DB Shoulder Press << DB Lateral Raises
40s x 20 (warm up) << 15 x 12
60s x 12 << 15 x 12
80s x 10 << 15 x 12
100s x 6 << 15 x 12
Barbell Upright Row << DB Lateral Raises
75 x 12 << 15 x 12
85 x 12 << 15 x 12
95 x 12 << 15 x 12
115 x 10 << 15 x 12
Rope Cable Face-pulls << DB Lateral Raises
100 x 20 << 15 x 12
120 x 15 << 15 x 12
150 x 12 << 15 x 12
Finished up with another super set but focused on the anterior and posterior delts rather than the lateral this round..
Underhand DB Front Raises / Reverse Peck Deck
20 x 12 / 75 x 15
25 x 12 / 90 x 15
30 x 12 / 105 x 12
By Friday I discovered that I had Tonsilitis.. They looked like two golf balls in the back of the throat.. Fortunately the only symptoms I had other than that was the difficulty in swallowing food, pills, and hell even just air.. Didn't hurt bad enough not to, so I hit the Iron..
Due to the number of days that went by since the workouts, my memory is a little clouded.. I'm gonna put the weights on the sets I remember and just put the exercises when I can't..
Friday - Arms
Started on the Barbell Curls
Bar - Warm up
65 x 15
75 x 12
95 x 10
135 x 8
135 x 8
Close-Grip Bench (Tris)
135 - Warm up
185 x 12
225 x 12
245 x 10
275 x 8
Heavy Hammer Curls Super sets with Bench Dips
50 x 8 / BW x 25
60 x 8 / BW x 25
65 x 6 / BW x 25
50 x 8 / BW x 25
Concentration Curls Super Set with Dip Machine
20 x 12 / 225 x 12
25 x 12 / 225 x 12
30 x 10 / 255 x 8
Preacher Curls Super Set with Push-Downs
Saturday - Deadlifts and light legs
Deadlifts - 8 sets
135 x 12
225 x 8
315 x 3
405 x 3
425 x 3
455 x 1
315 x 15
315 x 15
Tri-Set - Leg Extentions / Standing Calves / Leg Curls x 4 sets
Monday - Chest
Incline Barbell - Half Pyramids
135 x 12
185 x 10
225 x 8
245 x 6
275 x 4
295 x 1.5 (Couldn't lock out the last one)
Dumbbell Flat Bench
100s x 12
110s x 12
120s x 10
Barbarian Flat Bench
135 x 10
185 x 10
225 x 10
225 x 10
Alternating between Extremely Wide Grip Flat Bench and Close-Grip (Chest)
4 Sets at 225 x 10
Smith Machine Decline - Not sure on weight but I did one set with looked to be 225 and one with 315 as far as plates on the bar go
225 x 10
315 x 6
Peck Deck Pre Exhaust w/ Push ups
150 x 12 / BW x 15
180 x 10 / BW x 15
SoChillBro
03-19-13, 10:17 pm
Puttin up some really good numbers especially with being sick. The 315x15 on Deads is nuts keep killin it bro I'll be home Friday for Squats
Puttin up some really good numbers especially with being sick. The 315x15 on Deads is nuts keep killin it bro I'll be home Friday for Squats
Awesome! I'll be there around 3:15.. I got arms..