Thinkin and Growin

Been there done that

Re: Thinkin and Growin

Postby Flex Luthor » Wed Jun 10, 2015 9:01 pm

Brick 21

Sunday 6/7


Frequency Pushups
6x20

Frequency Chins
5x5

Situps
6x25

Mile
6:32

Li'l two second old guy PR on the mile. Tried a different pace strategy, I think I need to go back to all out Prefontaine mode. Ran 5:15 in high school. Lets see if I can get back to those glory days.

Jam of the Day

EPMD - Never Seen Before (Remix)



They go ooh and aah when I jump from my car
People treat me like Kareem Abdul-Jabbar
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Tue Jun 16, 2015 8:30 pm

Brick 22

Monday 6/8


Low Intensity Cardio
30 Minutes

Frequency Pushups
7x20

Frequency Chins
6x5

Situps
4x25
4x15
1x10

Burpees
30 in 1:09
30 in 1:19

Jam of the Day

Bouncing Souls - Argyle

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

Re: Thinkin and Growin

Postby Flex Luthor » Tue Jun 16, 2015 8:32 pm

Brick 23

Tuesday 6/9


Frequency Pushups
7x20

Frequency Chins
6x5

Situps
7x25

Burpees
30 in 1:08
30 in 1:19

Low Intensity Cardio
40 Minutes

Jam of the Day

Leo Sayer - You Make Me Feel Like Dancing

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

Re: Thinkin and Growin

Postby Flex Luthor » Tue Jun 16, 2015 8:36 pm

Brick 24

Wednesday 6/10


Frequency Pushups
7x20

Frequency Chins
6x5

Situps
7x25

Low Intensity Cardio
35 Minutes

Burpees
30 in 1:09
30 in 1:19

Jam of the Day

The Eagles - Victim of Love



The Dude does not abide.

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

Re: Thinkin and Growin

Postby Tobi » Sun Jun 21, 2015 3:32 am

Flex Luthor wrote:Brick 24

Wednesday 6/10


Frequency Pushups
7x20

Frequency Chins
6x5

Situps
7x25

Low Intensity Cardio
35 Minutes

Burpees
30 in 1:09
30 in 1:19

Jam of the Day

The Eagles - Victim of Love



The Dude does not abide.



Hey man,

I am admiring your perseverance with the frequency work!
7x20 push ups combined with your back work must spur some nice upper body gainz :mrgreen:
"The squat is the perfect analogy for life:
It’s about standing back up after something heavy takes you down."
Tobi
 
Posts: 22
Joined: Sun Dec 28, 2014 3:14 pm
Location: Germany

Re: Thinkin and Growin

Postby Flex Luthor » Mon Jun 22, 2015 3:48 am

Tobi wrote:Hey man,

I am admiring your perseverance with the frequency work!
7x20 push ups combined with your back work must spur some nice upper body gainz :mrgreen:


Thanks for the love, I'll update the log tonight when I get back. Even more reps this week.

No direct arm work at all going on, front double biceps looking better and better.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Tue Jun 23, 2015 8:56 pm

Brick 25

Thursday 6/11


Rest

Making a lot of progress on the body recomp. Had a long day at work, took the day off to recharge.

Diet is pretty much the same every day. Baseline Swole, lean proteins, carb curfew around 4 PM.

4:00 AM
Egg white omelette with deli sliced chicken breast and spinach
Oatmeal

7:00 AM
Meal Replacement Shake
50/50 Whey/Oats

10:00 AM
Chicken and Rice, Spinach

1:00 PM
Chicken and Rice, Spinach

4:00 PM
Chicken and Rice, Spinach

7:00 PM
Chicken, Spinach

10:00 PM
Whey only shake

Jam of the Day

Bobby Ferrin - Thinkin' About Your Body

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

Re: Thinkin and Growin

Postby CraigOC » Wed Jun 24, 2015 7:27 pm

effective diet, i like it
CraigOC
 
Posts: 263
Joined: Mon Dec 01, 2014 1:15 am

Re: Thinkin and Growin

Postby Flex Luthor » Wed Jun 24, 2015 8:58 pm

CraigOC wrote:effective diet, i like it


It's been working really well for me. It will be easy to layer up when I'm ready to put on some serious mass. All I have to do is switch out the chicken for ground beef, whole eggs instead of egg whites.

I've been following your log, your strong is strong.
Flex Luthor
 
Posts: 489
Joined: Thu Oct 28, 2010 10:59 am

Re: Thinkin and Growin

Postby Flex Luthor » Wed Jun 24, 2015 9:02 pm

Brick 26

Friday 6/12


Low Intensity Cardio
35 Minutes

800M Run
2:36
2:44

Frequency Pushups
7x20

Frequency Chins
6x5

Situps
7x25

Jam of the Day

Junkyard - Simple Man

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

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