Flash's Quest for Greatness

[Big C]

UH OH HERE WE GO!!!! The train has left the station.......let's go Flash!

Can't wait to see what happens here.

[Flash419]

Okay... Day 2 of Project C.

Same feeling as yesterday... kind of a focused.. energized feeling. Not a bouncing off the walls with energy thing.. but definately UP.

Tried to catch up on some sleep yesterday, with the intention of doing cardio at the hotel before I came home this morning. Well my 2am wake up call.. ended up being more like 230, and I had to pack my room up, plus shower and get ready for work. So.. cardio didn't happen. Oh well.. next time.

Quick trip home.. and hit the gym after work.

Took C when I got up at 230am.. and again at 8am when I left work to come home, also took my normal Shock Therapy, and Kre-Akalyn pre workout. Drank Intra during, and then after the workout and cardio, I drank my Torrent on the way home.

Chest and BIs...

Incline Barbell Press 135 X 15 twice, 225 X 10, 245 X 8, 245 X 7, 245 X 6
Flat Barbell Press 135 X 12, 225 X 10, 245 X 10, 245 X 8
Incline D. Fly 55 X 8, 55 X 8, 55 X 8
Cable Crossovers 80 X 8, 85 X 8, 85 X 8

Dumbell Hammer Curl 35 X 10, 45 X 10, 55 X 10, 55 X 10
EZ Curl - 21s 70 X 21, 70 X 21, 70 X 21, 70 X 21
High Cable EZ Conc. Curl 115 X 10, 115 X 10, 115 X 10, 115 X 10

Cardio.. Treadmill 25 mins / 1.53 miles / 271 calories - Incline 2.5 / Speed 3.7

Ate clean all day yesterday and today... Going out today and picking up a bigger cooler, and some ice packs so I can make sure and have enough food for my trips.

So far I'm liking Proj. C... I like the focus and extra energy.. looking forward to the next few weeks and seeing how a good diet works too.

[machineman]

looks good, bro.....I have experienced the same with the energy levels....elevated but not jittery at all.

[Big C]

Got your text Flash.....your first food scale yaaa buddy! Gettin serious now....killer workout too man. I remember you said stims really don't affect you...nice to see you are feelin Project C do its thing.

[Flash419]

Got your text Flash.....your first food scale yaaa buddy! Gettin serious now....killer workout too man. I remember you said stims really don't affect you...nice to see you are feelin Project C do its thing.

Yeah.. I wish I would get that kick everyone else seems to complain about... but oh well. Maybe I need Project C HARDCORE? Double dose? LOL

This stuff is good for the energy boost, I'm interested in how much fat loss I have by the end.. This is my first REAL diet.. so we'll see how it goes. Feeling good. Got legs today!

[TheDarkHalf]

I feel you on the stim side - I was stacking Cuts & Zero G before starting Project C! Needless to say I adjust to stims with ease.

[Flash419]

Okay.. I'm back. Got called to work right after my last post.. so my leg workout got delayed. But, hit it hard today after work, and have the next 2 days off so I'll be able to get my workouts and cardio in .. and be back on schedule.

5/21/09 @ 1800

LEGS....

Cows..
Cybex Raises (kinda a sled with a pad that fits your ass, like a cross between a standing and a donkey) 4p X 30, 6p X 30, 8p X 25, 8p X 25, 8p X 23, 8p X 25

Hams
Lying Leg Curl 130 X 12, 150 X 12, 180 X 8, 180 X 8, 180 X 8
Dumbell Stiff Leg Deadlift - 60 X 10, 65 X 10, 70 X 10, 70 X 10

Quads
Leg X - 155 X 15, 175 X 15, 195 X 12, 205 X 12
Leg Press - 16p X 15, 20p X 10, 22p X 10, 22p X 10, 22p X 10, 22p X 9
Leg X (to failure) - 210 X 12, 210 X 11, 210 X 9

LEGS ARE FRIED!!!!!!!!!!!!!

Came home and had my second steak for the day. I've ate clean all week, with no real problems. I plan on using my 2 days off to grill up about 10 pounds of chicken breasts, and another batch of steaks. Then weigh everything out and have it ready for next week for work.

Workout felt good.. pump wasn't as good.. but I think it was more of a dehydration thing then anything. I got called to work right after I got up this morning and didn't really get into my normal schedule before going back to work. I'll get it going better as time goes by.

16 weeks to go...

[Big C]

Great job Flash!!!!!!! Definately some inspiring stuff and wanna see you do some damage in this show. I know u can do it man i got your back!

Keep it rollin, awesome workout! Lotta good weight and lotta reps!

[TheDarkHalf]

Whatttttt????? No squatting?????? Come on brah animals squat till they pukeee. Good work nonetheless.

[Flash419]

Whatttttt????? No squatting?????? Come on brah animals squat till they pukeee. Good work nonetheless.

My squat has ALWAYS sucked.. lower back gets tweaked easy. End up losing weeks of workouts every time. I throw it in the from time to time.. but was really feeling the leg press today... Legs are hard as steel right now. Cardio will be fun tomorrow.

[TheDarkHalf]

My squat has ALWAYS sucked.. lower back gets tweaked easy. End up losing weeks of workouts every time. I throw it in the from time to time.. but was really feeling the leg press today... Legs are hard as steel right now. Cardio will be fun tomorrow.

My suggestion is to just start squatting with the bar and slowly add weight each week. Squatting is very important for your entire body to grow (and really helps with overall leg development) as it helps stimulate testosterone and GH production. My lower back is wrecked too but with proper form you can overcome that hurdle. You know, about 6 months ago my squat sucked too (didn't exist....)

keep up the hard work =D

[Flash419]

Wife decided to workout today too.. so I was at the Family Rec center.. not my normal gym. Still a decent workout. Legs were sore from previous workout so cardio sucked.
Anyway....

5-22-09

Delts
Nautilus Mach. Lat. - 155 X 12, 170 X 10, 200 X 8, 200 X 8, 200 X 7
Nautilus Milt Press - 155 X 12, 185 X 10, 215 X 6, 200 X 6
High Cable Rear Lat - 100 X 10, 110 X 10, 120 X 10, 125 X 10
Cutler Lat (side cable later, behind back) 35 X 10, 45 X 10, 50 X 10, 50 X 9

Tris
V Pushdowns - 160 X 20, 210 X 20, 250 X 15, 270 X 9, 270 X 8 drop 220 X 7 drop 170 X 7 drop 120 X 9
EZ Skulls superset with EZ Close Grip - 95 X 10, 95 X 10, 95 X 10, 95 X 8/10
Dumbell One Arm Overhead X - 35 X 7, 35 X 7, 35 X 6

Cardio - Treadmill 21:00 min / 1.25 miles / 235 cal. 3.0 Incline, 3.7 Speed

Wanted to do more .. but calves and hams were cramping up BAD!

[Flash419]

Another Rec workout.. but had my boy along. He's 12 and eager to get in there... I'll be back to my old gym on monday.

5-23-09

BACK

Asst Pullups 110 X 10, 100 X 10, 90 X 9
F. Pulldowns 190 X 10, 220 X 8, 230 X 8
Smith Rows 185 X 8, 205 X 8, 215 X 8
Nautilus Pullover 230 X 10, 250 X 10, 245 X 8, 245 X 8
Seated Row 210 X 10, 210 X 10, 210 X 10

Traps
Smith Shrugs 4p X 15, 6p X 10, 6p X 10, 6p X 10

Cardio

Treadmill 23:00 min / 1.39 miles / 254 calories / 3.5 Incline / 3.8 Speed

Cardio started out good.. so I decided to push it a little... started uping the incline, and after a few minutes felt like somebody had smacked the front of my ankle with a leg pipe. Paused at 14:00 mins.. to stretch it out for a min... but no real help. I got to 23:00.. but not the 28:00 I was hoping for.. :-/

[mritter3]

looking good in here flash, looks like C is treating ya pretty good so far.

[MrMuscles22]

Good workouts bro! Try to slow the treadmill down to 3.0mph and increase the incline to 8%. The incline is more efficient at burning calories than speed it and your shins will thank you for it! Trust me, it took me 4 years to figure that out! The fast walking pace beats the shit out of your shins on an incline. So walking slower the pounding your shins take isn't as much and also strecth your calves out before you do cardio and it'll help out too.

[Flash419]

Well I was actually home for a holiday. Busy weekend... Up early on Satuday, went to Chicago on Saturday night and got to hotel about 4:30. Got about 3 hours sleep when I got called to deadhead home so I could be home for the holiday. Was up all of Sunday, then up early this morning to watch the daughter march in the Memorial Day Parade. I've been tired allllllll day. Tried to get a nap, but didn't really help. Plan on gettting to bed early tonight, and hopefully sleep til late tomorrow.

Anyway... got to gym around 430pm. I love the keycard. I hit Chest and BIs but just couldn't seem to get going, even the Project C wasn't giving me much today. Chest weights were down from last week, but arms were strong. No idea how that worked.

5-25-09

Chest

Incline Barbell Press - 135 X 20 (twice), 225 X 10, 245 X 7, 245 X 6, 225 X 8
Cybex Flat Press - 1plate per side X 12, 2pps X 10, 2p X 1q X 6, 2pps X 10
Cybex Pec Dec - 120 X 10, 120 X 10, 120 X 10, 120 X 10

BIs

Dumbell Hammer Curls - 35 X 10, 45 X 10, 55 X 10, 55 X 10, 55 X 10
EZ Curl - 21s - 70 X 21, 75 X 21, 75 X 21, 75 X 21
High Cable EZ Conc. Curls - 120 X 9, 115 X 10, 115 X 10, 115 X 10

And I called it a day. Hams are still tight from last week, plus all the cardio. Hoping to stretch them out for another day, probably working tomorrow and hit legs on the way home on Wednesday.

Weighed in this morning at 264.5. 4 pound drop since starting C.

[Flash419]

Good workouts bro! Try to slow the treadmill down to 3.0mph and increase the incline to 8%. The incline is more efficient at burning calories than speed it and your shins will thank you for it! Trust me, it took me 4 years to figure that out! The fast walking pace beats the shit out of your shins on an incline. So walking slower the pounding your shins take isn't as much and also strecth your calves out before you do cardio and it'll help out too.

yeah.. I'll give that a try.. I was up to 3.8 on the speed, and 9.0 on the incline last spring. Had a hell of a time getting my ankles used to the treadmill. Guess it will just take some time.

See you on Saturday bro..

[C.Coronato]

Looking good man, how ya feeling?

[Big C]

Lookin wicked strong on the chest and biceps Flash.......keep doin damage friend.

See you in a couple weeks...Iron Chamber awaits us once again.

[Little Z]

as stated by my brother Big C.. Flash.. you are DOIN DAMAGE BRO!

keep it up dude..