Thinkin and Growin

Been there done that

Thinkin and Growin

Postby Flex Luthor » Mon Jul 18, 2011 5:06 pm

Done with the transformation challenge, I think I've earned my spot amongst the Villain Vets.

Monday

60 Min Fasted Bike

A1 Chest, Biceps, Back

Hammer Strength Chest (15-20)
18x 2 plates

EZ Bar Drag Curl (12-15)
9x70

Pullover (10-12)
11x125

Hammer Strength Pulldown (12-15)
12x Plate, Dime

Rack Pull (6-8)
8x 425

-Feelin pretty good lately, great workout today. Hammer strength equipment is amazing. Drag curls brutal as always...about to hit my sloppy style PR's with the strict shit. Rack pull PR was 405 for 9 with a belt. Hit that 8x425 with no belt or straps. Felt really nice. I even set the bar down gently as to not get kicked out of my gym. Chiro bumped me down to 1 adjustment a week, so that means everything is staying pretty straight. Shoulder is still getting better slowly.

Jam of the Day

RJD2 - June (Feat. Copywrite)

Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Batsuperhulk » Mon Jul 18, 2011 6:43 pm

Definatly deserved it!
Batsuperhulk
 
Posts: 202
Joined: Sun Oct 31, 2010 9:48 pm

Re: Thinkin and Growin

Postby Flex Luthor » Mon Jul 18, 2011 9:47 pm

Since I started up a new log, I suppose I should have some new goals.

Lost a lot of fat during the challenge, still have a tiny bit hanging on I want to get rid of before I switch gears. So I'm gonna extend my transformation for another month and see where that lands me.

I want to start knocking off of the Villain challenges. I could have had them done by now if I would have stepped up. Should be able to ruck soon, shoulder is getting better. Want to have the BW Squat x 50 done by my birthday on November 11th.

In about a month I'm gonna start adding some layers into my diet and go into lean mass gain mode. I've had a lot of success with the tilapia and shrimp, I think I'm gonna keep those around and use some other layering techniques to get my Swole on. Prolly gonna up the protein portion first....then double the carbs. I don't expect to need much more than that and maybe a shot to get big and smooth.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Eligius » Mon Jul 18, 2011 10:20 pm

Welcome, brother. Looking forward to seeing what you can do in full horse-mode.
Eligius
 
Posts: 511
Joined: Thu Nov 04, 2010 10:34 pm

Re: Thinkin and Growin

Postby Flex Luthor » Thu Jul 21, 2011 4:42 pm

Wednesday


B1 Shoulders, Tri's, Legs


Press (15-25)
17x80

Lying Triceps Extension (12-15)
13x70

Squat (BW x Reps)
19x185

-Finished off the shoulders with low cable raises, liked it. Gym was a madhouse...luckily I found a bench and some space for the tri extensions. Squatted high bar (doesn't hurt my shoulder). Wanted 20, got 19.

Jam of the Day

Hot as balls right now.

Lovin' Spoonful - Summer in the City

Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Fri Jul 22, 2011 5:11 pm

Friday

A2 Chest, Bi's, Back

Incline DB (15-25)
21x45's

Crossover

Nautilus Biceps (10-12)
10x65

Pullover (12-15)
14x125

Hammer Strength Pulldown (12-15)
14x Plate, Dime

Yates (6-8, 6-8)
9x145
9x135

-Crazy good chest workout. Starting to notice the difference between banging out 20+ sloppy reps and hitting 20+ squeezed up controlled reps. Finally starting to win my battle with the pullover machine. If you have one and aren't using it, you're just weird.

Jam of the Day

Lady Gaga - Edge of Glory (Solo performance on Howard Stern)

My girl kills this.

Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Tue Jul 26, 2011 6:15 pm

Monday

60 Min Fasted Bike

Tuesday

60 Min AM Fasted Cardio

B2 Shoulders, Tri's, Legs

Behind the Neck Smith (15-25)
21x 30/side

CG Incline Smith (6-8, 12-15)
4x Plate
12x Quarter

Leg Press (20-30)
39x 4 Plates

-Good workout overall. Added 10 lbs to the BTN, didn't take much of a hit on reps. Been finishing with low cable raises, really like them. Going to failure, then hitting up a couple half reps. Got 7 last time on the CG with a plate a side. The bench was super wobbly, it would give when I was pushing out of the bottom. Added 6 reps to the leg press....I think I need to add some weight.

-Leaving early for NYC tomorrow. Going to a taping of Late Night with Jimmy Fallon. Neil Patrick Harris! Prolly gonna get drunk and do some touristy shit.

Jam of the Day

Tyler the Creator - Yonkers

Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Thu Jul 28, 2011 5:48 pm

Went to NYC yesterday to attend a taping of Late Night with Jimmy Fallon. Show was super tight. Chris Kattan kinda cockblocked my chances of getting on TV. Kattan took up the portion of the show that is usually devoted to audience participation type shit. He's a funny dude, though. Questlove gave me his drumstick, which I later got drunk and lost.

Met up with my roommate's friend from HS. Hit up a few spots around the city. George Clinton and the Parliamental Funkadelic were playing. Random and super tight. My man Bootsy was fucking killing it. Our original plan was to get said friend drunk and convince her to let us crash at her pad. That plan fell through.

Trip was fun overall, if hectic. Didn't get to shop, which might be a good thing. Was sposed to hit up a few spots today, but we ended up hitting the dusty trail instead.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Mon Aug 01, 2011 5:18 pm

So I took awhile off to relax and get my swerve on. Now I'm back in action. Hitting up some LP action, looking forward to playing that game again for awhile. Prolly gonna cap the press and bench at 10 reps until the shoulder feels better.

Monday

Press
5, 5, 12x 95

Hammer Strength Pulldown (6-8, 8-12)
11x Plate, Quarter
10x Plate, Dime

Squat
5, 5, 4x 235

-Happy with the 12 reps on the press. Went a little light on the pulldowns, gonna bump that up to find the rep range. Dissapointed with the squat. Hitting 185 for 19 had me thinkin I would get 8+ with this weight. Just need to back it up a bit and get some momentum.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Thu Aug 04, 2011 5:00 pm

Wednesday

Decline Bench (5, 5, max)
5, 5, 20 x135

EZ Bar Drag Curl (12-15)
10x70

Pullover (10-15)
9x135

Deadlift (max reps)
7x315

Neck
4|35x25#

Swings
10 OTM Swings for 15 rounds with 20kg

-Pretty happy with this workout. I like the number of reps I got with 135 on the decline. I think I'm just gonna make 2.5# jumps and let my shoulder get strong and stable. Will prolly reset the press and bench when reps get below 10 for awhile. Finished with the crossover. Added a rep on the EZ curl, squeezed the fuck out of it. Finished with the Nautilus biceps. Bumped the weight up on the pullover, really fried the back. I still think that my grip is limiting me on the pull, need to order a nice pair of lifting hooks from APT. Bringing the neck work back in slowly. Stuck around for some conditioning for once.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Next

Return to Villain Vet Logs

Who is online

Users browsing this forum: No registered users and 1 guest