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T FLEX
02-25-2008, 10:28 PM
I woke up the other day and took a look in the mirror. "Hmm, something is missing", I thought to myself, "I feel incomplete". So I decided this is the day that I will begin the search for the rest of my body.

I'm what you might call a hard gainer, or at least putting on weight doesn't seem to come all that easy for me. I've tried in the past to become a person of routine and schedule when it comes to eating enough and working out and I've even had some success. But wouldn't you know it, every time I would feel like I had accomplished something great for myself that little "gremlin" would come crawling out of the closet to beat me back down. Well that was then and things have changed, namely my attitude. I'm not getting any younger and it sure would suck to look back some day and not have the satisfaction of knowing that I was able to overcome one of the biggest obstacles in my life simply because I, well... gave up. So now a new chapter in this 'choose my own adventure' story begins. Come with me as I battle the gremlins and prove that even the small and weak can rise up to compete and be victorious!

To be continued...

My Journal (http://www.wannabebigforums.com/showthread.php?p=1889955#post1889955) (Pics: Post# 11,17,88,165)

T FLEX
02-25-2008, 10:36 PM
So I guess this is the first official recorded entry in my journal. I just started lifting again last week. I am lifting light and still don't have my routine down so no post on that. I'm doing mostly compound lifts though. I will be going on vacation at the end of this week for 10 days (goal is to sill "hit the gym") so I plan to have something solid after that to begin with and then I'll start posting some lifts. Guess I will log my food here too.

Meal 1 – ½ cup oatmeal, 1 med banana, 2 cups 2% milk
Meal 2 – Tuna fish/cheese sandwich, macaroni salad, 2 cups 2% milk
Meal 3 – Ham/cheese sandwich, pudding cup, 1 cup veggies
Meal 4 – PB&J sandwich, 2 cups 2% milk
Meal 5 – Tuna & Noodle casserole
Meal 6 – Protein Shake

Cal–3130 Fat–124 Carb–333 Pro–182

Got to go and get some rest now.

T FLEX
02-26-2008, 10:58 PM
I can tell my appetite is starting to kick into high gear again. I haven't been eating as many meals lately as I should be but that's changing. Keeping track of what I eat seems to ensure I eat enough. Today was my day off lifting. I will do a lower body workout tomorrow. Today I ate:

Meal 1 – Kashi cereal, 1 c 2% milk
Meal 2 – Tuna & Noodle casserole, 2 c. milk, Doritos, Cinnamon Roll
Meal 3 – PB&J sandwich, 2 c. milk
Meal 4 – Protein Shake
Meal 5 – Cheese Quesadilla, Double Cheesburger
Meal 6 – Chicken, 2 c. milk

Cal – 3665 Fat – 155 Carb – 347 Pro – 209


Had quite a bit more to eat today. Guess for me that's a good thing.

T FLEX
03-01-2008, 12:19 AM
Well I haven't posted for a couple of days now. Been busy getting ready for vacation. Leaving tomorrow morning to head out to the West Coast. Going to give a go at surfing:omg: I won't be working out for 10 days so my goal is to keep my food intake up and return the same weight, we'll see. After I come home I will have a specific routine down and start hitting them weights heavy...

T FLEX
03-12-2008, 08:35 PM
I've been back from vacation for a couple of days now and I worked out for the first time since before I left. I made my goal of maintaining my weight while I was gone. It helped out that we stayed in a beach house (ie. refrigerator) so I bought food and ate regular. I actually came back a couple of pounds heavier than when I left so I felt good about that.

Lifted tonight and here are my numbers. Nothing big but then again I'm not a big guy. I can lift heavier and will eventually incorporate another exercise perhaps but didn't want to go too crazy right at first. I figure I've got nothing but time.

Bench Press 90x5 95x5 100x5 105x5 110x5
Tricep Cbl Press Dwn 40x8 42x8 45x8 47x8 50x8

Next workout will be Leg day which will consist of Deads, SLDS, and Calf raises. Can't wait :nod:

T FLEX
03-14-2008, 10:21 PM
Today was suppose to be my leg day but I basically ran out of time to get a full workout in. Been busy with house projects and such, just not enough time to do it all. Anyway I made it a point to at least get my squats in and I did.

Squats 90x5 100x5 105x5 110x4 120x3

Wish I could have gotten the rest in but oh well, not much I can do about it. Got to eat more tomorrow since I didn't do too well today. When I get focused on a project I always forget to stop and eat. :tuttut: Must do better on that. Well off to be bed now.

T FLEX
03-17-2008, 08:26 PM
Well my body weight is back up to where it was this time back in 2005 so I am pretty happy about that. Worked shoulders tonight.

Overhead Press 60x8 70x8 72x8 75x8 77x8
DB Press 20x8 25x8 30x8
Lateral Raises 10x8 10x8 10x8

Cant wait to see these numbers start to go up. I am so weak :)

T FLEX
03-19-2008, 09:55 PM
So tonight was my back workout. Felt real good. I do believe Deadlifts are my favorite exercise. They just seem to hit about everything and leave me feeling real accomplished at the end of a workout.

Dead Lift 90x5 100x5 110x5 120x3 125x3
Lat Pull Down 80x8 85x8 90x8 92x8 95x8
Trap Bar Shrugs 70x10 80x10 85x10 90x10 95x10
DB Curls 20x8 20x8 25x6 30x4

Well I guess that completes my first full week back. I'm real excited about this whole thing. Something feels different about my workouts this time around. It just feels right...

T FLEX
03-24-2008, 09:53 PM
Start of week 2. Chest day today. Bumped my weight up and I can already tell that I am stronger than any other time I have lifted in the past. Diet has been consistent and I am getting bigger. So far everything is great, I feel good overall.

Bench Press 95x5 100x5 105x5 110x5 112x5
Tricep Cbl Press Dwn 42x8 45x8 47x8 50x8 52x8
Crunches 10 10 10

Off to go down my shake and then to bed

T FLEX
03-25-2008, 10:06 PM
Legs today. This time I was able to do an entire workout.

Squat 92x5 102x5 107x5 112x3 122x3
Leg Ext 60x8 65x8 70x8
Leg Curl 25x8 30x8 35x8
Calf Raise 70x10 75x10 80x10 85x10

I think I will be sore tomorrow, I can barely walk :) Time to rest now.

Mr. ?
03-25-2008, 10:33 PM
Ha Ha look what I found. I posted these pictures of myself back in '04 when I first stumbled across this site and decided to get lifting. Some may remember these from then. Just thought I would post these again to remind myself where I started. Geez I can't believe I let myself look like that for as long as I did. Well that was then...

Whoops I posted this while logged on to my old user name

T FLEX
03-31-2008, 09:18 PM
I missed my last 2 workouts last week so it's been a while since my last entry. That's alright though cause it's a new week and I had a great workout tonight.

Bench Press 95x5 100x5 105x5 110x5 115x5
DB Press 35x8 40x8
Tricep Cable Ext 42x8 45x8 47x8 50x8 52x8
Crunches 10 10 10

Normally I would do my legs next but I missed by back workout last week so I want to make sure I get to that before too much time goes by. Can't wait till tomorrow.

T FLEX
04-01-2008, 10:08 PM
Sure felt good to do my back workout, love them deads. Here is what I did:

Dead Lift 92x5 102x5 112x5 122x3 127x3
Trap Bar Shrugs 72x10 82x10 87x10 92x10 97x10
Lat Pull Dwn 85x8 87x8 95x8 97x8 100x8
DB Curl 20x8 20x8 25x6 30x4

T FLEX
04-07-2008, 09:17 PM
Alright, back after a long weekend out of town. Worked chest tonight. Decided to change my rep range a bit so I can start lifting some heavier weight and get a better idea of what I am capable of lifting. Felt pretty good.

BB Press 100x5 105x5 110x5 120x3 125x2
DB Press 35x8 40x8
Tricep Ext 45x8 47x8 50x8 52x6 55x6
Crunches 10 10 10

I'll keep with this rep and set range for a bit and see how it goes.

T FLEX
04-08-2008, 08:43 PM
I really like this new rep scheme I decided to go with. Lifting heavier weight just feels much better. Legs got worked out tonight.

Squat 90x5 100x5 110x4 125x3 130x2
Leg Ext 60x8 65x8 70x8
Leg Curl 25x8 30x8 35x8
Calf Raise 71x10 77x10 82x10 87x10


Haven't been keeping track of my calorie intake like I had in the past but I have kind of developed a good sense of what I am taking in. I am eating more than I ever have before. When I go out to eat I am cleaning my plate and I never use to do that before, I always had left overs. Appetite up = GOOD :clap:

T FLEX
04-11-2008, 09:20 PM
I think I got off my schedule somehow and missed shoulder workout. Oh well I'll do it tomorrow. Tonight looked like this:

Dead Lift 105x5 110x5 115x4 125x3 130x2
Hex Bar Shrugs 75x10 85x10 90x10 95x10 100x10
Lat Pull Dn 87x8 90x8 97x8 100x8 102x8
DB Curl 20x8 25x8 30x6

Got to go down my shake now :alcoholic:

T FLEX
04-11-2008, 10:13 PM
Heres a current picture of me. This is a comparison of when I weighed in at a whole 132lb way back in the day. When I started lifting again two months ago I weighed 138lb (wish I would have taken a starting picture, oh well) and now I'm at just above 150. I can't believe how skinny my legs were then. I mean they still are but DANG! :eek: Man lifting again feels so good. I have a goal to hit 160 by the end of June. Very doable I think. Then by early October I would like to hopefully put on another 10 lbs. Plan on heading back out west to California to do some more surfing and I need to fill that wet suit out a little more. Got to go eat :burger:

T FLEX
04-12-2008, 10:59 PM
Needed to get some creatine so I thought I would give RESULTS a try. Can't wait.

This stuff better make me huge or I'll be ticked! :D

T FLEX
04-14-2008, 08:24 PM
Missed my Shoulder workout last week so I substituted 5 sets of Military Press for Tricep Ext. I figured I would rather get some shoulder in and my tris still get worked too.

BB Bench Press 102x5 107x5 112x4 122x3 127x2
DB Bench Press 35x8 40x8
Military Press 60x5 70x5 75x4 80x3 85x2
Weighted Crunches 10 10 10

I'm maintaining above 150 lbs but think I need to bump my food intake up a bit. I must reach my goal of 160 by the end of June and I would hate to miss it simply because I didn't throw down an extra shake here and there. Speaking of throwing down a shake...

cphafner
04-14-2008, 10:18 PM
doing great there. Great improvements in the pics. Keep at it!

T FLEX
04-14-2008, 10:31 PM
Thanks for the comps CP. I've got a long way to go but I'm determined. It's nice to see the difference in the pictures but it sucks that the changes at this weight aren't noticeable with clothes on. :( I hope once I add another 10lbs it will start to be. Even if not, at least I know I'm going up and I feel real good about that.

And keep checking back. The transformation is just getting started! :strong:

borracho
04-15-2008, 01:35 PM
Looking good man..keep up the hard work and stay dedciated and I am sure you'll get where ya want

BCorn
04-15-2008, 02:08 PM
good job on going from 132 - 150. i have trouble adding weight too. just keep eating and lifting. i know what you mean about not looking like you workout with a shirt....i have the same problem.....

T FLEX
04-15-2008, 10:36 PM
borracho and BCorn, thanks for the compliments and encouragement.

The pictures I first posted were taken in 2001 and I weighed in at 132lb at that time. When I started lifting for the first time in 2004 I weighed in at 135lb but I never took starting pictures. So I dug these ones up from earlier since I looked exactly the same 3 years later. I managed to get myself up to 152lb in about 7 months. As I stated in the first post of this journal life got me down and out of routine and found myself back down at 138lb. That is until January of this year. I decided to make a change for the good and have managed to get back up over 150lb in just a couple of months. Feels dang good too! I look forward to every workout with no complaints. I have developed an appreciation for some of the lifts that I never enjoyed in the past like squats and dead lifts, they are now my favorite exercise. Everything is just so exciting to me this time around and so my level of determination is extreme. I just hope it will carry over into my results. Well enough of that, here is my work out tonight:

Dead Lift 95x5 105x5 115x4 125x3 130x2
Hex Bar Shrugs 75x10 85x10 90x8 95x6 100x6
Seated Cable Row 70x8 80x8 85x6 90x6 95x4
Lat Pull Down 90x8 95x8 100x8 105x6 110x4 (need to lower weight)
EZ Curl 30x8 40x8 50x6 60x4 (need to lower weight)

Until next time...:hello:

T FLEX
04-16-2008, 03:37 PM
UPS guy just dropped off my shipment of RESULTS. Woo Hoo! Cracked the container open and this stuff smells potent :eek: Will try my first serving later today before my workout.

cphafner
04-16-2008, 08:39 PM
Thanks for the comps CP. I've got a long way to go but I'm determined. It's nice to see the difference in the pictures but it sucks that the changes at this weight aren't noticeable with clothes on. :( I hope once I add another 10lbs it will start to be. Even if not, at least I know I'm going up and I feel real good about that.

And keep checking back. The transformation is just getting started! :strong:

It's the curse of the skinny guy. We never look as good in clothes. I've put on 40+ lbs since hs, and I still see the same skinny reflection in the mirror. Keep at it man, you're doing great!

T FLEX
04-21-2008, 09:46 PM
Been a couple of busy last days so I didn't get my regular Shoulder or Leg workouts in last week. Did a condensed version tonight to get them both in. Will have to do Chest and Back tomorrow to stay on track.

BB Press 65x5 75x5 80x5 82x5 85x5
DB Press 25x6 30x6 35x6
Lateral Raise 10x10 10x8 15x6

Squat 92x5 102x5 112x4 127x3 132x2
Calf Raise 71x10 77x10 82x10 87x10

Well I've been taking Results these past few days. I'm getting use to the strong taste (doesn't taste bad just real potent). Hopefully in a couple of weeks I will see some gains. Time to eat and then off to bed.

T FLEX
04-21-2008, 10:10 PM
It's the curse of the skinny guy. We never look as good in clothes. I've put on 40+ lbs since hs, and I still see the same skinny reflection in the mirror. Keep at it man, you're doing great!

I hate that curse! :( It's ok though cause I know I have a long road ahead of me so I don't expect anything spectacular. The thing with me is I don't have this idea that I want to huge simply because I know it's not likely ever going to happen for me, I'm just not built for it. I really look to the future and see myself as an average size guy who just looks huge cause he's freakn' ripped with a low BF%. Now that is something that I see as attainable. I do look forward to when people begin to notice that I've put on some mass though. That makes it all worth it. I suppose I could speed that process up if I started to shop at Baby GAP. Hmmm....

Cards
04-21-2008, 11:25 PM
Stopped in to read your journal. You're doing well and I get the impression you really want to accomplish something but, I see a few things. For one you need to revamp your routine. I personally would recommend WBB 1.1 or BGB as would a few of the other members. They are both strong solid routines based on compound movements built by professionals, below I've posted the links for you.

Here is a link to WBB 1.1
http://www.wannabebig.com/article.php?articleid=314

Here is a link to BGB
http://www.wannabebig.com/article.php?articleid=255

Next is your diet but if you're really getting 3300-3500 calories a day you should be fine. It can be hard to eat some times but it's as important as training and rest. All three combined build muscle and promote growth. Finally is your dedication. You mention that you just don't have the time some times to work out. That's the thing, none of us do but we make time. Don't get me wrong it's awesome to see that you're making an effort to go to the gym and I'm assuming it's by your self which makes it harder. If you have some free time (roughly 15 minutes) read this. When ever I feel like I don't have the time or want to give up it puts me back in my place.

http://www.wannabebigforums.com/showthread.php?t=573

In the end it's just some advice. You've already done the hard part and pushed your self to start training and set goals and have stuck with it, something many people can't do. Best of luck to you with your training.

T FLEX
04-22-2008, 09:32 AM
Thanks for the suggestions Cards.

You're right, I'm planning on changing up my routine at the end of the month. I have done the WBB1 routine in the past but I think I will go with something like BGB, looks simple and I can do all the lifts at home on my own equipment. By the way my gym is at home. I basically wanted to ease myself back into lifting but knew I needed to concentrate on compound movements. That is why my routine now is a little sparse.

My diet I think for the most part is in check with the exception of getting enough fruits and veggies in. I need to bump my intake up just a bit too. No problem, I'm on it!

As far as my dedication I feel solid about it. (By the way I've read that article like 5 times in the past and it is a real good read) As you read there were a few times that I mentioned not having enough time to do a workout. Things do come up and there just isn't time. That's the way it is for everyone once in a while. You may have also noticed though that if I missed a workout I made it up on my next workout. For example, my post last night included a duel workout of Shoulders and Back. I made that up from last week cause I wasn't going to just let it go undone. And now today will be a dual workout as well to stay on track. Although I try my best to get everything in as planned I am also constantly reminding myself to be realistic. I think that by not being realistic about these kinds of things It can be real easy for one to set them self up for failure. At the same time I don't let that realism be an excuse to get out of a workout if I "just don't feel up to it today". ;) It's all about balance. If my dedication slips I'll know it cause my results will show it and so far I think I'm in check. Thanks for the reminder though it will help keep me there. :thumbup:

T FLEX
04-22-2008, 09:42 PM
Came down with a terrible headache. Tried to work through it the best I could and this is what I was able to push out.

BB Bench 105x5 110x5 115x4 125x3 130x2
DB Bench 35x8 35x8 40x6
Tricep Cable Ext 47x8 50x8 52x6 55x6 57x4

Crunches would have made my head explode so I left them out tonight. Hope to feel better tomorrow. One more week and then I'm going to revamp my workout. Probably check out BGB and go from there.

T FLEX
04-23-2008, 10:27 PM
Headache went away so I'm back in business. Man I hate those things. Worked my Back out tonight and here is what it looked like.

Dead Lift 97x5 107x5 117x4 127x3 132x2
Hex Bar Shrug 77x10 87x10 92x8 97x6 102x6
Lat Pull Down 90x8 95x8 100x8 102x6 105x4
Seated Cable Row 75x8 85x8 90x8 95x6 100x4
EZ Curl 30x8 40x8 50x6 55x4

Lifts have been improving weekly so that's cool. Not sure how that will translate over in 2 weeks when I switch to BGB. We'll see. Must get some rest now.

T FLEX
04-28-2008, 02:26 PM
Took the last 4 days off from any kind of lifting. Came down with what I thought was going to be the flu but ended up being a bad cold. Decided to rest instead of prolong my agony by trying to get some lifting in. If it can't be my best then what's the point. I'd rather spend my time getting better than only giving 50%. Kept my fluid intake up and rested a lot. Got over the cold but now I have a sore muscle in my back. May try to get a chest workout in anyway. We will see how it goes later tonight.

Runty
04-28-2008, 10:23 PM
Nice work on the progress in here. Pics are definitely noticeable. I too am a sufferer of skinny guy synydrome (SGS?). Once you start to get a little bit bigger in your chest and abs shirts will seem more filled out. Keep it up!

T FLEX
04-29-2008, 10:58 AM
Sore back seemed to go away for the most part last night and it didn't bother me in my workout. That's good cause I was itchn' to get back at it. Worked out my chest last night.

BB Bench Press 105x5 110x5 115x4 125x3 130x2
DB Bench Press 35x8 35x8 40x8
Tricep Pull Downs 47x8 50x8 52x6 55x6 57x6

Time to do away with these mediocre workouts and get going on some real stuff. Looking to start BGB in May. Looking forward to it.

T FLEX
04-29-2008, 11:00 AM
Nice work on the progress in here. Pics are definitely noticeable. I too am a sufferer of skinny guy synydrome (SGS?). Once you start to get a little bit bigger in your chest and abs shirts will seem more filled out. Keep it up!

Hey Runty, Thanks for the compliment. Do you have any before and after pictures? I always like to see the progress of people who have a similar situation as myself that have made good progress. It's great motivation.

Coke
04-30-2008, 06:17 AM
Doing pretty good, making steady and gradual progress.

T FLEX
04-30-2008, 10:14 PM
Alright, here's my tuned version of BGB that I plan on starting tomorrow. I workout at home so I have to use exercises I can do with the equipment I have. This is my 4 day split:

DAY 1 (Horizontal Push Pull)

T-Bar Row 5x5
Seated Cable Row 3x8
Flat BB Bench 5x5
Inc DB Bench 3x8
Calf Raise 3x15
Abs 3x10


DAY 2 (Quad Dominant Leg)

Squats 5x5
Hack Squats 3x8
Leg Curls 3x12
EZ Curl 5x5
Hammer Curl 3x8


DAY 3 (Vertical Push Pull)

Lat Pull Down 5x5
BB Pullovers 3x8
Bent Over Lat Raise 3x10
Seated Military Press 5x5
Standing Side Lat Raise 3x8
Calf Raise 3x10
Abs 3x10


DAY 4 (Hip/Ham Dominant Leg)

Dead Lift 5x5
SLDL 3x8
Leg Extension 3x12
Skull Crushers 5x5
Cable Press Down 3x10


Any suggestions are welcome as this is my first time with this routine. Remember though I am limited as to my equipment. Here is a picture of what I have.

T FLEX
05-01-2008, 03:09 PM
Did my first day of BGB. Nice to do some different exercises over what I've usually done before. I'm going to start working out during the day now since I will be helping my wife with her workouts in the evenings. This was a nice change. Here's what I did:

T-Bar Row (not including BB weight) 35x5 45x5 55x5 65x5 75x5
Seated Cable Row 85x8 95x8 105x8
BB Flat Bench 105x5 110x5 115x5 120x5 125x5
Inc DB Bench 35x8 40x8 40x8
Calf Raises 80x15 85x15 90x15
Abs (weighted) 10 10 10

Kiaran
05-01-2008, 03:56 PM
Hey, bro, just checked out what looks like the beginnings of a great story (your journal). Doing good things in here, man. Crazy stuff on the before/after pics you've already posted. I come from a similar situation. I weighed about 117 lbs my senior year in HS. I feel that I'm living proof that "it can be done", bro, so definitely stick with it! Even if you stop for a bit, keep coming back. I'll be back to check on the progress. Also nice deal with the home gym setup. Looks like a dungeon - the best IMO.

T FLEX
05-01-2008, 05:11 PM
Hey, bro, just checked out what looks like the beginnings of a great story (your journal). Doing good things in here, man. Crazy stuff on the before/after pics you've already posted. I come from a similar situation. I weighed about 117 lbs my senior year in HS. I feel that I'm living proof that "it can be done", bro, so definitely stick with it! Even if you stop for a bit, keep coming back. I'll be back to check on the progress. Also nice deal with the home gym setup. Looks like a dungeon - the best IMO.

Thanks for the compliments and the vote of confidence. I have never felt better before while lifting. I have come a long way from the first time I ever tried to lift a weight before. This board has helped tremendously with tons of useful information and support. This journal is a great motivator too since I look forward to writing in it.

The Dungeon isn't as bad as the pictures make it out to be. I don't have the settings on the camera all figured out yet so they didn't turn out that great. I do love working out at home and I think I have all I need to get where I want to be. Please do keep checking back and feel free to offer any advice you feel necessary. :)

T FLEX
05-02-2008, 08:59 PM
Can you feel the BURN!

I can. Just got done with my workout. This new routine is really putting me through the paces. I love it. Here's what I did:

Squats 95x5 105x5 115x5 120x5 125x5
Hack Squats 80x8 85x8 90x8
Leg Curl 25x12 27x12 30x12
EZ Curl 40x5 42x5 45x5 50x5 55x5
Hammer Curl 20x8 20x8 25x8

Coke
05-04-2008, 09:52 AM
Nice job overall bro.

T FLEX
05-05-2008, 06:51 PM
Got part of my workout in. Have to go grocery shopping now and then help my wife with her workout. Then I can finish. Here is what I did so far.

Lat Pull Dwn 90x5 95x5 100x5 105x5 110x5
BB Pullovers 20x8 25x8 30x8 (not sure if I'm doing these right yet)
Bent Over Lat 10x10 10x10 10x10
Military Press 65x5 70x5 75x5 80x5 85x5
Side Lat Raise 10x8 10x8 10x8
Calf Raise ...
Abs ...

T FLEX
05-07-2008, 09:13 PM
Finished the last day of the 4 day split. I really like this BGB work out. Hope to see some good results from it.

Dead Lift 95x5 105x5 115x5 120x5 125x5
SLDL 90x8 95x8 100x8
Leg Ext 60x12 65x12 67x12
Skull Crush 20x5 25x5 30x5 35x5 40x5
Press Down 45x10 50x10 55x10
Hex Bar Shrug 70x10 90x10 100x10

Gotta go eat something and then get some rest.

T FLEX
05-14-2008, 05:17 PM
It's been 1 week since I last posted and it feels like forever. Man this has been a crazy week. I actually did a partial workout on Monday but never got around to posting it. Here is what I did on Monday:

T-Bar Row (Not including BB weight) 36x5 46x5 56x5 66x5 76x5
Std Cbl Row 85x8 96x8 106x8

Not a lot but at least something considering I didn't start until 11:30 at night. Busy busy

Here is what I did today so far. I have to take off now but was able to get half my workout in. Will finish when I get back.

Squat 95x5 105x5 115x5 120x5 125x5
Hack Squat 82x8 87x8 92x8
Leg Curl 25x12 27x12 30x12
EZ Curl 40x5 42x5 45x5 50x5 55x5
Hammer Curl 20x8 20x8 25x8

Finished the workout. Got to hit it hard tomorrow :strong:

T FLEX
05-19-2008, 08:18 PM
Recovering from a mild shoulder injury. Nothing serious but I either pulled or bruised a muscle in my left shoulder about a week ago. Went to the batting cages with some friends and must have overdone it. Woke up the next morning and my shoulder felt like someone tried to pull my arm off. Still a little tender but feels a lot better. Here is my workout tonight:

Lat Pull Down 90x5 95x5 100x5 105x5 110x5
BB Pullover 20x8 25x8 30x8
Bent Over Lat 10x10 10x10 1x10
Military Press 65x5 70x5 75x5 80x5 82x5
Side Lat Raise 10x8 10x8 10x8
Calf Raise 80x10 85x10 90x10
Abs (weighted) 10 10 10

T FLEX
05-26-2008, 09:10 PM
Been remodeling my bathroom and lost track of the days. Was out of town all week end and all I could think about was starting the new week so I could lift again. Things are winding down now so I got my workout in.

Dead Lift 95x5 105x5 115x5 120x5 125x5
SLDL 90x8 95x8 100x8
Leg Ext 60x12 65x12 70x12
Skull Crush 22x5 27x5 32x5 37x5 42x5
Cable Press Dwn 45x10 50x10 55x10
Hex Bar Shrug 75x10 95x10 105x10

T FLEX
05-30-2008, 08:12 PM
Kind of got out of order with my routine cause I missed a workout last week but it's getting back on track now.

T Bar Row 40x5 50x5 60x5 70x5 80x5
Seated Cable Row 85x8 100x8 110x8
BB Bench 105x5 110x5 115x5 120x5 125x5
Inc DB Bench 35x8 40x8 40x8
Calf Raise 82x15 87x15 92x15
Abs 10 10 10

Eating has kind of gone down a bit but I have been able to maintain my weight without loss. That's not good enough for me though cause my goal is to GAIN not simply maintain. So I will start working on that right now. Got to go EAT! :burger:

Kiaran
05-31-2008, 06:21 PM
Nice cable rows, bro, and solid bench. Almost up to the plates.

T FLEX
05-31-2008, 09:01 PM
Nice cable rows, bro, and solid bench. Almost up to the plates.


Thanks. I don't know what the deal is with the rows, they just seem to come "easy" to me. I really concentrate on pulling with my back and it just happens. As far as the bench goes, I've got those 45's sitting there waiting to get their turn. I look at them every time I bench and I can taste it. Shouldn't be too much longer and they're mine. Body weight is good and slowly rising. As I mentioned before I need to up the eating which reminds me I need to get groceries. I originally set a goal to hit 160 by the end of June but I will be more than happy to even reach 158 (solid) by then. That would put me at a 20 lb gain. Workout felt real good last night and I'm feeling it even more today. Can't wait till Monday to do it again.

Keep checking in, there's more to come. :thumbup:

T FLEX
06-03-2008, 10:04 PM
I decided not to work out last night so I could get my routine back in the right order. So tonight I just finished the following:

Squat 95x5 105x5 115x5 122x5 127x5
Hack Squat 85x8 90x8 95x8
Leg Curl 25x12 27x12 32x12
EZ Curl 40x5 42x5 47x5 52x5 57x5
Hammer curl 20x8 20x8 25x8

Slowly but surely increasing weights

T FLEX
06-09-2008, 09:57 PM
Tonights workout:

Lat Pull Down 90x5 95x5 102x5 107x5 112x5
BB Pullovers 25x8 35x8 40x8
Bent Over Lat 10x10 10x10 15x10
Military Press 65x5 70x5 75x5 82x5 85x5
Side Lat Raise 10x8 10x8 10x8
Calf Raise 80x10 85x10 92x10
Abs 10 10 10

Short and sweet. Must eat protein :evillaugh:

T FLEX
06-10-2008, 10:48 PM
Good work out tonight.

Dead Lift 95x5 105x5 115x5 125x5 130x5
SLDL 90x8 95x8 100x8
Leg Ext 60x12 65x12 70x12
Skull Crush 25x5 30x5 35x5 40x5 45x5
Cable Press Down 45x10 52x10 57x10
Hex Bar Shrug 75x10 95x10 100x10 105x10

Tried some new things tonight. First I did my Deads and SLDL's with no shoes. I laid a square of 1/2" thick rubber foam floor mat down and stood on this. Man it was so much more comfortable than wearing shoes. Just seemed more natural. The other thing I did was wore leather work gloves when doing my shrugs with the Hex bar. Now that I am increasing my weight the knurling on the grip is getting real uncomfortable. The gloves did away with the "pinching" feeling and my grip was a lot tighter. I could concentrate more on the lift and it felt real good.

Running low on whey mix so I ordered a tub of Nitrean instead of getting my usual ON Whey. My way of supporting the "Local Community" and it sounds like it is a superior product anyway. Time to rest it up. :hello:

T FLEX
06-11-2008, 12:33 PM
...there are those times in life where you must stop for a moment and make a self examination to see if things are in check. If you find that everything is in order and things are good then proceed. If however you see that you are lacking in something then get it straightened out before you go any further. Only then will you succeed...

I took a few minutes today to see how my progress has come along. I went back to the beginning of this journal and compared my lifts of then with those of now. Know what I found? A huge disappointment, that's what! For the most part I have increased my lifting weight for just about every exercise but to my dismay, its only about 5lbs per exercise. What the heck!!!! One of my major lifts, Bench, I haven't added any weight in the last month. "So what gives?" I asked myself. The answer can only be one thing. I am holding myself back. And to prove it to myself I went down into that dungeon of a basement I call my personal gym, stared those 45's down, loaded one up on each side of the bar and pounded out 5 reps. 1,2,3,4 and 5. Never have I Benched that much before but I was able to do it and did it with full confidence. What am I waiting for man!

...I know that things take time but some things have waited long enough. I now know that I have been my own enemy in accomplishing my lifting goals but no more. Today I raise the bar and push myself to the limit. "Self, are you ready to see your limit, spit your limit in the face and go beyond it?"


YES I AM
:ninja:

T FLEX
06-13-2008, 10:14 PM
SUCK IT TREBECK! Dang it. Had tornadoes and floods the last two days so I haven't been able workout. Spent a couple of hours last night trying to stay ahead of the water coming in my basement and then gave up, no workout. Then spent a good part of the day today doing damage control as well. All my equipment has other stuff piled on top of it to keep from getting wet and the area rug underneath needs to be taken out and dried. So I haven't been able to do anything and probably won't until after the weekend. That's fine cause I still have the fire inside and this can't get me down. Will report back on Monday. Until then...

T FLEX
06-17-2008, 06:44 PM
Well my basement has been dried out and everything has been cleared off my weight equipment. I worked out today for the first time in a week. Sure felt good.

T-Bar Row 40x5 50x5 60x5 75x5 85x5
Seated Cable Row 85x8 105x8 115x8
BB Bench 105x5 110x5 120x5 125x5 130x5
Incline DB Bench 35x8 40x8 40x8
Calf Raise 85x15 90x15 95x15
Abs 10 10 10

Have a stronger determination now and I feel good things coming. Got my Nitrean in and mixing my first shake tonight.

philly08
06-17-2008, 07:47 PM
Solid workouts so far man. You're about where I was when I started lifting, so it will be really interesting to follow your progress. I too am a prototype hardgainer skinny guy, so I feel your pain there. Definitely keep upping those weights though; I'm glad you realized your mistake in not doing so. The only way to get bigger is to constantly push yourself, and theres nothing like crushing a weight you've never tried before to boost your confidence.

Good luck man. I'll be checkin in.

T FLEX
06-19-2008, 03:05 PM
Solid workouts so far man. You're about where I was when I started lifting, so it will be really interesting to follow your progress. I too am a prototype hardgainer skinny guy, so I feel your pain there. Definitely keep upping those weights though; I'm glad you realized your mistake in not doing so. The only way to get bigger is to constantly push yourself, and theres nothing like crushing a weight you've never tried before to boost your confidence.

Good luck man. I'll be checkin in.

Thanks for the words man. I skimmed through your journal as well, nice work over all. If you have some pics you should post them. Much of my problem is mental. I always think that I have to start off slow and easy so I can get use to the exercises or think if I don't I will somehow hurt myself. Well the problem is I never seem to get out of that mode and I don't work my way up. No more though. Please keep checking in.

T FLEX
06-23-2008, 09:48 PM
Have some catch up to do on this journal. This past Saturday I did a half workout which consisted of the following:

Squats 90x5 105x5 115x5 120x5 125x5
Hack Squats 80x8 95x8 100x8
Leg Curls 25x12 27x12 35x12

Did the other half earlier today which looked like this:

EZ Curl 40x5 45x5 55x5 57x5 60x5
Hammer Curl 20x8 25x8 25x8

Tonight I did a regular full Back/Shoulder workout. I am real happy with the results after upping the weight. Still manageable but a much more intense session. Felt real good and I feel like I worked harder. Here it is:

Lat Pull Down 90x5 100x5 110x5 112x5 115x5
BB Pullovers 30x8 40x8 50x8
Bent Over Lateral Raise 10x10 10x10 15x10
Military Press 65x5 75x5 80x5 85x5 90x5
Side Lateral Raise 10x8 10x8 15x8
Calf Raise 80x10 90x10 95x10
Abs 10 10 10

Man did that workout make me hungry. Time to go wolf down some food and get some rest. :burger:

T FLEX
06-25-2008, 10:07 PM
Started working out and got through my Deads and thought maybe I wasn't doing them right so I stopped and looked at some vids on form. Almost didn't finish my workout but made myself. I said, "self get back down there and finish your sets." How do you talk back to yourself? You can't, so I finished my sets. Anyway here is how it looked:

Deads 90x5 105x5 115x5 125x5 135x5
Leg Ext 60x12 65x12 72x12
Skulls 25x5 35x5 40x5 45x5 47x5
Cable Press Down 45x10 55x10 60x10
Hex Bar Shrugs 75x10 95x10 100x10 105x10

What's happening with my Deads is I'm flexing my hips back and straightening my legs almost all the way before my upper half is extended. Kind of seems like it ends up being more like Stiff Leg Dead. I think my problem is I have a weak Squat and that is affecting the first part of my Dead lift. Maybe I should bring my weight back down a bit and concentrate of form. :confused: We'll see.

T FLEX
06-30-2008, 10:03 PM
Back from a long weekend out of town so it felt good to get started in a new week of lifting. Back and Bench day.

T-Bar Row 45x5 50x5 60x5 75x5 85x5
Seated Cable Row 85x8 105x8 115x8
BB Bench 105x5 110x5 120x5 125x5 130x5
DB Incline Bench 35x8 40x8 40x8
Calf Raise 85x15 90x15 95x15
Abs 10 10 10

Body weight is slowly but surely on the rise.

T FLEX
07-01-2008, 07:06 PM
Thought I would work out a little earlier tonight. Felt pretty good so I think I will do that from now on. Leaves me with a lot more time in the evening. LEGS BABY!

Squat 90x5 105x5 115x5 120x5 127x5 (going for the plates next week)
Hack Squat 80x8 95x8 102x8
Leg Curl 25x12 30x12 37x12
Ez Curl 40x5 45x5 55x5 57x5 60x5
Hammer Curl 20x8 25x8 25x8
BB Shrug 90x10 95x10 100x10 110x10 120x10 (decided to add more shrugs to my routine)

Didn't meet my goal of 160lbs by the end of June but I'm not down about it. I chose early on to bulk clean and slow and I think I may have been a little over eager. I know now what to expect over the next couple of months. I actually plan on upping my calories a little but not go crazy. This will help speed up putting on a few more pounds. I must say I am smaller at almost 155 on a clean bulk than I was at 150 on a higher fat diet bulk a couple of years ago. However I like the way I look now over then, more definition and not to mention I am stronger than I was then too. It will be a slow process but I don't mind.


Only going up from here

:ninja:

T FLEX
07-04-2008, 09:44 PM
Stocked up on food tonight so that's always a good feeling. Out of the blue tonight my wife said I look more filled out in the chest, shoulders and back so that made my day! I'm really noticing the changes too and it sure feels good. I am now consistently at my heaviest ever. I know I don't weigh much but for where I started it is a major accomplishment. Here was tonights workout:

Lat Pull Down 90x5 100x5 110x5 115x5 117x5
BB Pullovers 30x8 40x8 50x8
Bent Over Lateral Raise 10x10 10x10 10x10
Seated Overhead Press 65x5 75x5 85x5 90x5 92x5
Side Lateral Raise 10x10 10x10 15x10
Calf Raise 85x15 90x15 100x15
Abs 10 10 10

This version of BGB I've been doing these last 2 months has been awesome and has really helped me get a better understanding of a well rounded routine and introduced a variety of lifts I had previously been unfamiliar with. I think to keep things interesting I am going to revamp my routine at the end of the month for a little change. :)

T FLEX
07-24-2008, 10:46 PM
Well the past 3 weeks have been a thorn in my side as far as lifting has been concerned. My wife and I went spent the entire week before a vacation getting ready to go on the vacation from the 7th-11th. Somehow that just doesn't add up to me. Then we left for vacation the 12th-19th. I was sure ready to come home. Got home late that Saturday night. Slept in Sunday morning and then unpacked and tried to settle in that night. Monday morning, the 21st, we were hit with a severe thunderstorm that pretty much decimated our city. 90 mph winds that leveled trees, power poles and lines in about every other yard leaving 100,000 people without power. We were one of them. Part of our tree fell and took out two fences, part of our deck and power/phone lines. We just got temporary power back today after 4 days without which is a good thing since we are leaving to go to the airport early tomorrow morning for a weekend in New York. It will be nice to get away from everything here for a few days but I can't wait for Monday. 3 weeks without lifting is driving me insane. Check back Monday for an update. :hello:

T FLEX
07-28-2008, 11:40 AM
What an adventure. Was suppose to fly home yesterday from New York but our flight home was canceled due to bad weather so we had to stay overnight and flew home today. Lot's to catch up on but I am working out today no matter what. I have been looking forward to this all weekend.

T FLEX
08-04-2008, 09:46 AM
Well I haven't been able to get back into it cause the day after we returned from NY another storm came through. Tree dropped another branch which took our power/phone lines down again. Been down for 7 days this time and just got power restored this morning. That tree has got to come down!!!!! I plan of starting back up today with a revised routine so we will see how it goes. That is until my power goes out again........NOOOOOOOOO :eek:

T FLEX
08-04-2008, 10:25 PM
Alright, so I'm back up and running again. I didn't get a chance to write out a new routine but I did get a workout in tonight and although it was a fairly simple session it sure felt good. Here is what I did:

BB Bench 90x5 105x5 115x5 125x5 130x3 135x3
Incline DB Bench 45x8 45x8 45x8
Cable Press Down 45x8 50x8 55x8

Hope to get a chance to write up a new split and get back into it. One thing that makes me real happy is the fact that due to my circumstances these last 3 weeks I haven't been able to eat as I should be but I have only lost 3 lbs. I don't have a high BF% so what I lost I'm guessing was some of what little fat I have on me. This tells me that most of my gains over the past months were muscle. Slow gains but solid none the less. Time to get some rest now.

T FLEX
08-06-2008, 09:36 PM
Had the tree service come today to clear some limbs out that were hanging precariously over the house and I helped someone move their grandmother into a elderly home. Things just don't seem to be slowing down for me but I was still able to squeak out a small workout tonight.

Dead Lift 80x5 90x5 100x5 110x5 120x5
BB Shrug 90x10 95x10 100x10 105x10
Lat Pull Down 80x8 90x7 95x6 100x5

Wanted to do another heavier set of Deads but after the last one I felt a tingling in my left heel when I put pressure on it so I quit. Was probably nothing but If I don't feel right about it I won't do it, just not worth the risk.

T FLEX
08-11-2008, 08:57 PM
Back to a 4 day split just to change things up a little. Going to keep it real simple focusing on 6 sets of one major compound movement per session supplemented with some complementary exercises. Just going to do this for the next 8 weeks before vacation and then upon returning home I will probably go back to my version of BGB that I have been doing for the last couple of months. My workout tonight went as follows:

Deads 90x5 110x5 120x5 130x4 140x3 145x2 (new PR for final set weight)
Shrugs 90x10 95x10 100x10 105x10
Lat Pull Down 80x8 85x8 90x8 95x6 100x5
EZ Curl 40x5 45x5 50x5 55x4 60x3

Like I said it is quite simple but I really want to focus on improving the Big 3 (I am sooooo weak). To do this I am increasing my sets in these exercises and really pushing myself to go for heavier weight. My goal over the next 8 weeks is to put on 10 lbs. Going to up my calories and :strong: some heavy weight.

T FLEX
08-12-2008, 12:04 PM
Hammies and back are sore today from the Deads I did last night. Sure feels good though. I was meaning to post some recent pics but have decided to hold off till the end of my next eight weeks. My goal is to pack on another 10 lbs in that time and I figure that would be a good time to take some pictures. I had lost a few pounds last month due to all the crap that had gone down last month. Wouldn't make much sense to post anything now since there wouldn't be a noticeable difference. I have put most of the lost weight back on and things are looking good. Lifts are going up as well as my appetite. Good things to come for me soon.

Today's workout will include Bench and I am so looking forward to it. Going to try to set a new PR for set weight.


Bring it on! :ninja:

T FLEX
08-12-2008, 07:58 PM
Another good workout in tonight. Chest and Tri's.

BB Bench 90x5 105x5 115x5 125x4 103x3 137x2 (new PR for final set weight)
Incline DB Bench 45x8 45x8 45x8
Cable Press Down 40x8 45x8 50x8 55x8
Abs 10 10 10

Was able to set a new PR in Bench in addition to Deads yesterday. I know my numbers aren't all that impressive but I am a very tall, lean and lanky guy so I'm feeling real happy about them. These numbers could actually be a bit higher but I am achieving the current numbers unassisted so I am only going with weight I feel comfortable with while still pushing myself. Later this week I will try to go for a new PR for Squats as well. :evillaugh:

T FLEX
08-25-2008, 08:13 PM
Yikes, been a couple of weeks. Been pretty busy lately but that is no excuse. Worked hard today but was able to squeak out a somewhat productive workout. Back day

Deads 90x5 110x5 120x5 130x4 140x3 145x2
Shrugs 90x10 95x10 100x10 105x10
EZ Curl 40x5 45x5 50x5 55x4 60x3

I knew I wouldn't get a full workout in so I planned on at least getting some good sets of Deads in. Once I did those I figured I could do a little more. Have to stop though, real tired and have to get up early.
Protein shake down then lights out! :hello:

T FLEX
08-29-2008, 03:03 PM
Small workout today but here it is:

BB Bench 90x5 105x5 115x5 125x4 130x3 137x2
DB Incline Bench 45x8 45x6 45x6
Cable Press Down 40x8 45x8 50x8

T FLEX
09-02-2008, 07:52 PM
Leg day

Squat 90x5 105x5 115x5 120x4 130x3 135x2 (new PR for final set weight)
Leg Curl 25x10 35x10 40x10
Calf Raise 90x12 100x12 110x12 115x12 90Xfailure

My workouts lately have been pretty basic. I started a new part time job plus tackling some house projects. Focusing on hitting my Big 3 at the least and have been throwing in some complementary exercises just to keep at it until I can revamp my workout after I get back from vacation mid October.

T FLEX
09-03-2008, 08:13 PM
Shoulders today.

Seated BB Press 65x5 70x5 75x5 80x4 85x3 90x2
Seated DB Press 25x8 30x8 35x8
Lateral Raises 10x10 10x10 10x10 15x10

Been a while since I did this, wore me out.

T FLEX
09-14-2008, 09:27 PM
Geez, I have really dropped the ball this last week and a half. Haven't lifted. I have also lost my appetite again, don't know why this happens to me. Oh wait, yes I do. It's because I haven't been lifting. :eek:

I am in a bit of a dilemma. I was trying to hit my goal of 160 for this trip I'm taking to California on Oct 5th. Since this bulking contest starts around the same time I didn't want to bulk up too much right now cause that is weight I can gain for the contest. I know it sounds silly but it's been a bit frustrating. I have slacked off a bit because of it. Nothing wrong with it just feeling a bit lazy at the same time. Oh well, contest will start soon and then back at it. Even though I won't hit my original goal, I have maintained which is great. I am going to pick up the bulking again early next week to get my momentum rolling. Can't wait. Back to the weights tomorrow too. :strong:

T FLEX
09-15-2008, 08:17 PM
Alright, back up and running. Leg day tonight. Here is what went down:

Squat 90x5 105x5 115x5 120x4 130x3 135x2
Leg Extension 60x8 70x8 80x8
Leg Curl 25x8 40x8 45x8
Calf Raise 90x12 100x12 110x12 115x12 90xFailure

Tomorrow is Shoulder day

T FLEX
09-16-2008, 09:28 PM
Late work out tonight. Did shoulders and here's what it looked like:

Seated BB Press 65x5 75x5 85x5 90x4 95x3
Seated DB Press 25x8 30x6 35x6
Side Lateral Raise 10x10 10x10 15x8 15x8
Crunches 10 10 10

Boosting my calorie intake and going to go ahead and try to hit that 160 mark in the next 18 days before my vacation. Got to get a tan too, kind of pasty looking or at least get rid of this farmer tan. :eek: Off to the store to get a gallon of milk and then down a big shake.

T FLEX
09-18-2008, 03:11 PM
Here is my workout today:

Dead Lift 90x5 110x5 120x5 125x4 130x3 135x2 (dropped down to improve form)
BB Shrugs 90x10 95x10 100x10 105x10
Lat Pull Down 75x8 80x8 85x8 90x6 95x5
Ez Curl 40x5 45x5 50x5 55x5 60x5

I've been taking it somewhat easy as of the last few weeks and will up to my vacation but after that my numbers will be going up, guaranteed :thumbup:

T FLEX
09-19-2008, 10:41 PM
Chest/Tri workout tonight

BB Bench 90x5 105x5 115x5 125x4 130x3 137x2
Incline DB Bench 45x8 45x6 45x6
Cable Press Down 40x8 45x8 50x8
Bench Dips 8 8 8 8

T FLEX
09-22-2008, 07:23 PM
Stopped short of finishing my workout tonight. After I got done with Squats I noticed a sharp pain on the top outer side of my right foot when I put pressure on it. Don't want to risk anything, I don't have anything to prove. So here is what I was able to get done:

Squat 90x5 105x5 115x5 120x4 130x3 137x2
Leg Extension 60x8 70x8 82x8

Going to take it easy and stay off it for a bit. I'm sure it will be fine but I just don't want to agitate it or make it worse. I can't be messing my feet up now, I have a surfing trip to go on in two weeks. Woo Hoo, California here I come!

T FLEX
09-23-2008, 08:29 PM
Foot still a little sore so I'm going to hold off of lifting today as well. That's fine though cause I can use the rest. Going to be signing up for the Skinny Guy Winter Bulk Contest on Friday, can't wait. Need to get a tan for the pictures, I need to tan for my vacation coming up here anyway.

T FLEX
10-13-2008, 11:49 AM
Well it's been a few weeks since I last posted. Just got back from 8 days in California. Spent most if it at the beach surfing. I didn't realize how much of a workout that is. I lost 7lbs the first 3 days out in the ocean and then figured I needed to eat and drink more water to make up for the extra activity. By the end of the trip I put back on about 5lbs. Now that I am home I can start to train for this Skinny Guy Winter Bulk Contest. We have almost no food in the house so I need to go out and get some essentials and start packing it down the old food pipe. Check back for what I predict to be a huge transformation over the next few months. :hello:

T FLEX
10-13-2008, 09:02 PM
Today was my first day back into a set routine. Feels good. Here is what I did:

T-Bar Row 25x8 35x8 70x5 70x5 70x5
Seated Cable Row 110x8 110x8 110x8
BB Bench 80x8 90x8 120x5 120x5 120x5
Incline DB Bench 40x8 40x8 40x8
Calf Raise 100x12 100x12 100x12
Crunches 10 10 10

Kind of a mix between BGB and Rippetoes. Instead of upping the weight on each working set per session I will up weight for the working sets every week. Just want to try something new.

I weighed myself today on my home scale and it said I am 155lbs. I think the scale I used on vacation wasn't calibrated correctly cause there is no way I gained 6lbs practically overnight, not even water weight. I obviously didn't lose as much as I thought I did which is cool cause now I don't have to make that up for the bulking contest. Heading out to pay my McDonald's dues :burger:

MisterX
10-13-2008, 10:34 PM
Congrats on the progress and consistency. Wish you luck in the Winter Bulking Contest.

T FLEX
10-14-2008, 12:45 PM
Thanks MrX. Time to kick it up a notch. My goal is to put on 20lbs more by the end of the contest, Feb 1st. Will have to work real hard at it but I think I can do it. Upping my calorie intake :burger: and staying consistent with my workouts :strong: should do it. :thumbup:

T FLEX
10-14-2008, 09:35 PM
Another good workout tonight.

Squats 60x8 80x8 115x5 115x5 115x5
Hack Squats 90x8 90x8 90x8
Leg Curl 30x12 30x12 30x12
EZ Curl 25x8 30x8 50x5 50x5 50x5
Hammer Curl 20x8 20x8 20x8

I have lowered the working set weight on my Squats by about 20lbs so I can improve my form and balance. Helped quite a bit. Here are the pictures I said I would post after my vacation. I am 155. Not a lot of difference from my previous pics but I can see a bit more development in my shoulders and back. Forearms are getting bigger too which I am excited about cause I have such tiny wrists. I just noticed for the first time how much my left trap is lagging, just goes along with doing everything with the right side of my body all my life I suppose. Well I gots to go eats now.

Meal 1 Bowl of Captn' Crunch
Meal 2 Spaghetti, 2 slices bread, 2 C. milk
Meal 3 T Flex Protein Shake
Meal 4 Arby's Beef and Chdr sandwich
Meal 5 2 Tuna fish/cheese sandwiches, 2 C. milk, 4 Oreo's
3355 Cal, 169g Pro

T FLEX
10-15-2008, 10:13 AM
Got up this morning to let the dog out around 6am and decided to get some food inside of me. Usually I will drink a glass of milk or something and then go back to bed but not this morning. I read part of an article that says you should eat a lot when you first get up cause you've been without food for several hours. Makes sense so I decided to give it a try. 1 PB&J sandwich, 2 C. milk and a cup of apple sauce. I'm not a breakfast first thing in the morning kind of guy so this wasn't the easiest thing to do so early in the morning. Stomach hurt but it was a satisfying discomfort. I already am ahead on my calorie intake for the day which is a good feeling, I won't have to play catch up all day. This will become a regular thing for me now. Will be nice down the road once I have to up my calorie intake. Will make it easier to do. :)

T FLEX
10-15-2008, 09:48 PM
Day off lifting but here is my meals for the day

Meal 1 PB&J, 2 C. milk, applesauce
Meal 2 Protein shake, small apple
Meal 3 6oz steak, veggies w/cheese, ice cream sandwich
Meal 4 T Flex Protein shake
Meal 5 Double Cheeseburger, Mc Chicken sandwich

3385 Cal, 175g Pro

T FLEX
10-16-2008, 11:51 PM
Another workout in the books

Lat Pull Down 60x8 80x8 105x5 105x5 105x5
BB Pullovers 35x8 35x8 35x8
Bent Over Lateral Raise 15x10 15x10 15x10
Seated Press 40x8 50x8 75x5 75x5 75x5
Side Raise 10x8 10x8 10x8
Calf Raise 102x12 102x12 102x12
Crunches 10 10 10


Meal 1 Bowl of cereal
Meal 2 Tuna sandwich, 2 C. milk
Meal 3 Burrito, 2 C. milk
Meal 4 Grilled cheese sandwich, 1 1/2 C. milk
Meal 5 Ribs, shrimp, soda
Meal 6 Protein shake
3000 Cal, 162g Pro

Little light on the food today. Will have to make up tomorrow.

T FLEX
10-17-2008, 10:20 PM
Wrapped up the week with what felt like a decent workout.

Dead Lift 70x8 90x8 130x5 130x5 130x5
SLDL 100x8 100x8 100x8
Leg Ext 70x10 70x10 70x10
Skull Crusher 20x8 30x8 40x5 40x5 40x5
Cable Press Down 50x10 50x10 50x10
BB Shrug 100x10 100x10 100x10

I'm noticing some gain in size during this last month. Having a tan really seems to help highlight definition, got to keep up on that. Looking forward to the weekend off and I'm already looking ahead to next weeks workouts. Time to up the weight a wee bit. If anyone is interested I attached some updated pics a few posts up. Haven't gotten many hits so I thought maybe some may not have know they were there. Comments/criticism appreciated.

T FLEX
10-20-2008, 09:24 PM
Went to a concert last night in Chicago. It's a 3 hr drive for me and I didn't get home until 3:30 this morning. Sheesh! I slept in till 1pm this afternoon. Can't complain about not getting enough sleep that's for sure. Well started a new week and here is what I did tonight.

T-Bar Row 25x8 35x8 72x5 72x5 72x5
Seated Cable Row 112x8 112x8 112x8
BB Bench 80x8 90x8 122x5 122x5 122x5
Incline DB Bench 40x8 40x8 40x8
Standing Calf Raise 102x10 102x10 102x10
Crunches 10 10 10

Body weight is going up and I'm feeling great. :thumbup:

T FLEX
10-21-2008, 10:09 PM
Squats 60x5 80x5 117x5 117x5 117x5
Hack Squat 92x8 92x8 92x8
Leg Curl 31x12 31x12 31x12
EZ Curl 25x5 30x5 52x5 52x5 52x5
Hammer Curl 20x8 20x8 20x8

3300 Cal, 165g Pro

Appetite is way up. It's amazing how hungry I get the more work out and the heavier I get. When I first got married in 2001 I weighed in around 130lbs and I estimated at that time I only took in about 1200 calories, not a big eater by any means. Now I take in nearly 3 times that much and I don't even blink. I have to say that being at home most of the time during the week helps quite a bit with that since I have access to my kitchen pretty much all day. Just got to keep on keeping on. Fun stuff all up in here! :hello:

T FLEX
10-23-2008, 10:59 PM
Well I missed my workout tonight :cry:. Nothing I can't make up tomorrow though so it's not a big deal. This week has flown by. Out of groceries so I will have to go out tomorrow and pick up some food to feed my face with. Can't wait!

T FLEX
10-24-2008, 05:15 PM
Just finished my make up work out from yesterday.

Lat Pull Down 60x5 80x5 107x5 107x5 107x5
BB Pullovers 37x8 37x8 37x8
Bent Over Lateral Raises 15x10 15x10 15x10
Seated Press 40x5 50x5 77x5 77x5 77x5
Side Raises 10x8 10x8 10x8
Calf Raise 102x10 102x10 102x10
Crunches (5lbs) 10 10 10

Going to take a break, get groceries and then on to my normal days workout. Will post that later tonight.

T FLEX
10-24-2008, 10:04 PM
Just finished my second workout for the day. Sheesh!

Dead Lift 70x5 90x5 132x5 132x5 132x5
SLDL 115x8 115x8 115x8
Cable Press Down 52x10 52x10 52x10
BB Shrugs 102x10 102x10 102x10
Dips 10 10 10

Ready again for a couple of days off. Going to be helping a friend move him and his family tomorrow but other than that just resting.

T FLEX
10-27-2008, 09:05 PM
Been keeping pretty busy lately with house projects and I have some friends that are moving. Been helping them get situated and what not so I've been getting worked pretty hard. Came home to work on my house but decided if I got too involved with that I might not get to my work out so I opted to simply work out instead.

T-Bar Row 25x5 35x5 75x5 75x5 75x5
Seated Cable Row 115x8 115x8 115x8
BB Bench 80x5 90x5 125x5 125x5 125x5
Incline DB Bench 40x8 40x8 40x8
Calf Raise 105x12 105x12 105x12
Crunches (5lbs) 10 10 10

Going to help move more tomorrow all day so I will have to plan on eating more than the usual. Got to go weigh myself now.

T FLEX
10-29-2008, 09:26 PM
Yesterday I helped some friends move and it got too late for me to workout. I was going to make it up today which is normally my day off of lifting, however I got sick and wasn't able to do so. I am feeling a lot better but I think I may just take the rest of the week off if I'm not back to 100% by tomorrow. Getting sick just sucks for me cause I lose my appetite big time. I didn't get my normal calorie intake in today but did my best to put down as much as I could.

I am seeing some definite size improvements and my wife actually commented tonight that she notices I am getting bigger, Sha-weeeeeeet! :)

T FLEX
10-31-2008, 11:16 AM
Still getting over being sick. Man I hope come Monday I am back up and running. I don't get sick that often but when I do it usually hangs around for a while. And just when I was getting into a groove and seeing some good progress. Well I will just have to pick up where I left off and get back in the game next week.

T FLEX
10-31-2008, 08:52 PM
Feeling much better today and I even got out of the house. Still didn't work out though cause I didn't want to push it. If the sickness doesn't come back (its been known to happen) I will start up fresh on Monday. Can't wait. :strong:

So my wife and I went out to eat with another couple tonight and as we are sitting there my friends wife is looking at me and says "your neck is bigger". Totally random thing to say and said to anyone else she might have gotten a strange look. But to me it made my day. I have always had this long, scrawny neck and it is one of the things I dislike the most about my body. So to have someone notice something like that means a lot to me. After that comment I was curious and wanted to see if there was any validity to her comment so we all went to the mall after dinner and I decided to try on some dress shirts. I have never had much luck with dress shirts cause my neck is so small and not many places carry my size (size 14 1/2). I tried on a 15 1/2 and it fit great. That's a first!

I know, big deal. In reality it is to me. There are those things that help you to see that all your hard work is paying off and this just happens to be one of them.

T FLEX
11-03-2008, 11:08 AM
Well after 5 days of being out of commission due to the sickness I am feeling better now. I will be back into the full swing of things starting today. Mondays is my normal weigh in day but I think I will forgo it this week since I'm sure I have lost a couple of pounds. I will wait till next week to check on that. Only focus right now is eating like a mad man and lifting hard, starting today! I'll post my workout tonight when I'm done.

T FLEX
11-03-2008, 07:49 PM
First day back. Since I missed 3 days last week I feel like I didn't even work out any so I basically repeated last Mondays lifts for today.

T-Bar Row 25x5 35x5 75x5 75x5 75x5
Seated Cable Row 115x8 115x8 115x8
BB Bench 80x5 90x5 125x5 125x5 125x5
Incline DB Bench 40x8 40x8 40x8
Calf Raise 105x12 105x12 105x12
Crunches (5lbs) 10 10 10

T FLEX
11-04-2008, 08:53 PM
I can tell my energy level is back up from being sick. Taking time off while being sick is just the best thing to do. I got plenty of rest and kept my liquid intake up and I seemed to recover much faster than I normally do. I don't usually get sick that often but when I do it seems to hit hard and hang around for awhile. Anyway here is tonight's workout:

Squat 60x5 80x5 120x5 120x5 120x5
Hack Squat 95x8 95x8 95x8
Leg Curl 32x10 32x10 32x10
EZ Curl 25x5 30x5 55x5 55x5 55x5
Hammer Curl 20x8 20x8 20x8

I have been increasing the weight every week by 2lbs. I think for me 5lbs would just be too much every week so I am going with something more attainable. This way I feel like I am accomplishing something without stalling out regularly.

Off to hit those Golden Delicious Arches :burger:

T FLEX
11-11-2008, 09:44 PM
Been away for a few days but I'm back now. Did lift last week but didn't get around to posting. Anyway I worked out tonight and this is what it looked like.

T-Bar Row 25x5 35x5 75x5 75x5 75x5
Seated Cable Row 117x8 117x8 117x8
BB Bench 80x5 90x5 127x5 127x5 127x5
Incline DB Bench 40x8 40x8 40x8
Calf Raise 107x10 107x10 107x10
Crunches (5lbs) 10 10 10

Slowly progressing and maintaining weight. Seems I need to up my calorie intake which is just fine cause I like food. I was getting out of the habit of eating first thing in the morning and that really affected my day. Got to stay on top of it. Now I have to go down another 850 cal before I go to bed. :burger:

blacknapolean
11-11-2008, 11:09 PM
I'm 5'7 and 147 lbs i believe. I'll be keeping up with your stats :)
Bench 135 for some reps
Squat 245 for some reps
Deadlift 245 for some reps

Cool! I should take pictures, I've been gaining since i was 125lbs.

T FLEX
11-12-2008, 12:11 PM
WOW! I'm completely amazed that someone actually posted in my journal :D You just made my day!

Thanks for the interest. I have come a long way but have quite a ways to go. I wish I had the lower body strength of someone like you. I have never tried to max out on anything but If I did I could reasonably expect these numbers (with good form):

Bench 140
Squat 145
Dead 155

Not real impressive but I'm over 6' tall so it's a little more difficult to achieve higher numbers at the moment. Keep checking in and see the transformation that is in progress. :)

T FLEX
11-12-2008, 10:25 PM
I love working out right before bed. Wears me out and then I can fall right to sleep.

Squat 65x5 85x5 125x5 125x5 125x5
Hack Squat 97x8 97x8 97x8
Leg Curl 35x10 35x10 35x10
EZ Curl 25x5 30x5 57x5 57x5 57x5
Hammer Curl 25x8 25x8 25x8

Man I have weak legs. Sometimes I think I'm not progressing in that area as fast as I should but then it takes time. I am increasing weight every week by 2lbs so progress is being made, I just need to be patient I suppose. Wife and I grabbed a bite at Wendy's tonight and she didn't think I could eat the 3/4lb triple classic combo so of course I had to prove her wrong. Tasted sooooo good. I easily reached my calorie intake for the day and then some. Just shy of 4K. Well off to bed now to get some much needed rest.

T FLEX
11-14-2008, 06:18 PM
Just ordered another tub of Nitrean. I am so off with my eating these last couple of days it's making me sick to even think about it. I'm behind a day with my workouts too. Time to stop complaining and man up Sally!

T FLEX
11-17-2008, 08:39 PM
Good Workout today

Lat Pull Down 75x5 85x5 112x5 112x5 112x5
BB Pullovers 40x8 40x8 40x8
Bent Over Lateral Raise 15x10 15x10 15x10
Seated Press 40x5 55x5 80x5 80x5 80x5
Side Lateral Raise 15x8 15x8 15x8
Calf Raise 107x10 107x10 107x10
Crunches (10lb) 10 10 10

T FLEX
11-18-2008, 10:23 AM
I weigh myself every Monday night before I go to bed. For the last couple of weeks my weight didn't go up at all. I attribute that to not meeting my caloric intake for the days/week. I was happy to see it not go down either. I was determined to step on the scale this week and see that number go up. Even being determined I still wasn't inclined to think it would since my eating, although up, wasn't where it should be not to mention I missed 2 workouts last week. I stepped on the scale anyway and to my surprise I came in over 1.5lbs heavier than the week before. Just what I need to see to put it into overdrive. I won't take that as a permanent gain unless I see the same number next week too but I am excited about it none-the-less.

If it sticks I will have hit a 20lb weight increase from when I started in January of this year. SHAAAWEEEEEEET!
:burger: :strong:

T FLEX
11-18-2008, 09:19 PM
Did some yard work today. Boy is it getting cold outside. I need to convince my wife to move someplace warm like the West Coast, ya that would be good. Anyway trying to keep warm inside and working out helps with that.

Dead Lift 90x5 90x5 137x5 137x5 137x5
SLDL 117x8 117x8 117x8
BB Shrugs 105x10 105x10 105x10
Cable Press Down 52x10 52x10 52x10

Thinking I am going to change the routine up a bit at the end of January, we'll see.

T FLEX
11-19-2008, 09:25 PM
Wow, my back is sore today! I think I made a breakthrough on my DL form. I have been looking at videos and reading explanations made by many here. I ended the workout with scrapes on my shins and a very sore back (good kind) that goes all the way up into my traps. I will be feeling this for a couple of days.

T FLEX
11-21-2008, 07:24 PM
Missed yesterdays workout so I did that today and I will do what was suppose to have been tonight's workout tomorrow.

T-Bar Row 25x5 35x5 80x5 80x5 80x5
Seated Cable Row 120x8 120x8 120x8
BB Bench 80x5 90x5 130x5 130x5 130x5
Incline DB Bench 40x8 40x8 40x8
Calf Raise 107x10 107x10 107x10
Crunches (10lbs) 10 10 10

My sleeping has been way out of whack lately. My dog has developed a crazy habit lately that is just making things difficult. She has started barking at 3:30 in the morning to let her outside. This is on top of her barking normally at 5:30 to be fed. Then after that she calms down for a couple of hours so I can usually try to get a little more sleep before she wants to let outside again. My wife gets up around 7:30 so by the time I have taken care of the dog and wound back down I get woke up again by her. This is about the time I should normally be getting up but I am so tired by this time I end up staying in bed till 10:00 or later. Not good. I'm going to have to shoot the dog or something...

T FLEX
11-24-2008, 07:38 PM
Missed my Squat session last week so I started with that this week just cause it feels like forever since I did them.

Squats 70x5 90x5 130x5 130x5 130x5
Hack Squat 100x8 100x8 100x8
Leg Curl 37x8 37x8 37x8
EZ Curl 25x5 30x5 60x5 60x5 60x5
Hammer Curl 25x8 25x8 25x8

Got to go run out and get some food now. Have to weigh myself before bed to see if I maintained 158lbs from last week.

T FLEX
11-24-2008, 09:48 PM
Ok. Weigh in is in the books this week and I came in at 159.5lbs. I maintained my weight from last week so I have officially gained 20lbs since my start at the beginning of January. I am pretty excited as this is the most I have ever weighed. I only see going up from here on out! :thumbup:

T FLEX
11-25-2008, 10:17 PM
Been having some exceptionally nice weather lately which really puts me in a good mood. Have been able to get a lot of yard work done to get ready for the winter. That's a workout in itself. :eek: Anyway here is todays

T-Bar Row
25x5 35x5 82x5 82x5 82x5

Seated Cable Row
122x8 122x8 122x8

BB Bench
80x5 90x5 132x5 132x5 132x5

Incline DB Bench
40x8 40x8 40x8

Calf Raise
110 x10 110x10 110x10

Crunches (10lbs) 10 10 10

My appetite is up and I am a hungry hungry man. Eating a pizza right now before I go to bed. Suppose I should throw down a protein shake on top of that. MMMM.

Guido
11-26-2008, 08:07 AM
Hey buddy. You are doing a good job at keeping up with your journal. It's an interestng read. Incidentally, I started off about where you are 4 years ago. I was around 145 lbs when I started, by the time I started on WBB I was around 150 (you can see my starting pics in my journal's first page or two), then put on about 50 lbs in 6-7 months. I've gained very slowly and steadily since then to get to where I am now but have simply been focusing on getting stronger since hitting 200lbs. My lifts weren't a whole lot more than yours when I started (I'm shorter so I have that advantage) and even though my lifts are still nothing compared to some guys on here, I've done it all naturally and with average genetics at best - mostly hard work. So keep at it and you should be able to make a ton of progress if you keep eating and keep being consistent in your training. Just being consistent in your training and following time-tested progressive overload principles will take you far. Good luck.

(BTW, I'm in Illinois, too. Live in Champaign-Urbana but I've been to Rock Island a few times. My mom lives in Dixon, so not too far.)

T FLEX
11-26-2008, 05:15 PM
Thanks Guido. Starting this journal is probably the best thing I could have done for myself to keep my motivation up. this isn't the first time I been through an extended training period but it is the first time I finally figured out what the heck I am doing. I definitely am focusing more on the compound movements and eating is a major priority of mine. I do what I can and then do some more cause I know its the only way to get where I'm going. My ultimate goal was always to get up to 175lb but as I put on weight I can see that I will not be satisfied with that once I get there. I can't complain though cause I am the heaviest I have ever been in my life and it feels real good.

Keep checking back, as I always say there are big things to come from me and that is a fact! :nod:

T FLEX
11-29-2008, 07:43 PM
Helped a friend move his mom to a new apartment. MAN I HATE MOVING PEOPLE! That's the down side of owning a truck, everyone thinks you want to help them move. I really don't mind but I usually get stuck helping people when there is hardly anyone else helping out. Just makes it kind of hard. After 4 1/2 hrs of that I had to quit. Wanted to just come home and crash in front of the TV but I still needed to work out.

Lat Pull Down
75x5 85x5 115x5 115x5 115x5

BB Pullovers
42x8 42x8 42x8

Bent Over Lateral Raise
15x8 15x8 15x8

Seated Press
45x5 60x5 82x5 82x5 82x5

Side Lateral Raise
15x8 15x8 15x8

Calf Raise
110x10 110x10 110x10

Crunches (10lbs)
10 10 10

Boy did I work up an appetite. Going to go and empty the fridge now :burger:

T FLEX
12-01-2008, 08:42 PM
We got our first snowfall yesterday, about 2". I don't mind the snow so much I just hate driving and walking in it. Oh yeah, I hate the cold too. Good thing it has been exceptionally warm late into the year. Of course when the winter comes it makes working out more fun. I mean if I have to be inside anyway I might as well enjoy what I'm doing. Here is today's workout

Dead Lift
90x5 100x5 140x5 140x5 140x5

SLDL
120x8 120x8 120x8

Leg Extension
70x8 70x8 70x8

Skull Crushers
30x5 35x5 42x5 42x5 42x5

Cable Press Down
52x8 52x8 52x8

BB Shrugs
107x10 107x10 107x10

Going to stick with my current routine until the end of the month and then re-work it a little.

T FLEX
12-02-2008, 09:43 PM
I am physically exhausted. Tried to do my workout tonight and came up short. I think it is partly due to the fact that I started this week with my Dead Lift split which usually is my last workout of the week. My back was so sore today and I couldn't even think about doing a full workout tonight. I also took a 2 1/2hr nap tonight which I never do and then tried to workout about an hour later. On top of all that I started my first two sets tonight doing the completely wrong exercise (suppose to be done on a different day) so I had to go back and do the right one. That screwed with my mental focus. Anyway here is what I was able to accomplish before throwing in the towel on this session:

Lat Pull Down
125x8 125x8 (wasn't suppose to do these today)

Seated Cable Row
125x8 125x8 125x8

BB Bench
80x5 90x5 135x5 135x5 135x5


My plan is to finish the week out hitting only the compound exercises of each session and then taking next week off. I think I am due for a break. Of course it's going to kill me to not be lifting but then I guess I will be ready to go after that.

T FLEX
12-08-2008, 11:43 AM
I opted to just take the remainder of last week off instead of doing it this week. My calorie intake was down anyway last week so I figured I would be better that way. I feel much more rested up than last week so I am ready to go again and I'm looking forward to getting my workouts back in the right order, was thrown off for a couple weeks.

Today is STEAK day! I treat myself now once a week (Mon) to steak. I love it! New York Strip today baby mmmmmmmmmmmmm!

T FLEX
12-08-2008, 10:10 PM
Just booked 2 tickets to South America tonight. My wife and I will be going to Ecuador for 10 days at the end of Feb through first week of March. Some friends of ours and their 2 boys are moving there for 3 months. I am so excited. Best part is I don't have to wait another 10 months to go surfing again. They will be living in a house literally right on the beach. 70 degree water, no wetsuits awesome! Anyway I need to focus on adding another 5-7 SOLID lbs to my frame by then, just a goal I want to achieve. Here was my workout tonight:

T-Bar Row
25x5 35x5 85x5 85x5 85x5

Seated Cable Row
127x8 127x8 127x8

BB Bench
80x5 90x5 137x5 137x5 137x5

Incline DB Bench
40x8 40x8 40x8

Calf Raise
115x10 115x10 115x10

Crunches (10lbs)
10 10 10


Calories are up again and workout felt real good. Have to go down another 1200 cal and then off to bed. :hello:

T FLEX
12-10-2008, 01:00 PM
Eating two Wendy's Double Stacks as I type this


JEALOUS?

Dkalban
12-10-2008, 01:01 PM
Eating two Wendy's Double Stacks as I type this


JEALOUS?

Not really no, Im not a big fan of cheeseburgers anyway.

But you are making me hungry, good thing im being picked up soon so I can make a snack before cooking dinner.

T FLEX
12-10-2008, 01:05 PM
Not really no, Im not a big fan of cheeseburgers anyway

What Blasphemy! Man up D and eat some cheeseburgers already :D
Looks like you are making some nice progress over in your journal. Keep at it and soon all those numbers will be over the 100 mark.

Dkalban
12-10-2008, 01:07 PM
They already are lol (except for bench but i havent done it yet this week)

Im not a big fan of most cheeses, besides, as a Jew, cant really mix meat with dairy (I do mix dairy w/poultry for pastas and such, but i really cant think of doing it with beef)

T FLEX
12-10-2008, 01:11 PM
Im not a big fan of most cheeses, besides, as a Jew, cant really mix meat with dairy (I do mix dairy w/poultry for pastas and such, but i really cant think of doing it with beef)

Understandable.

T FLEX
12-10-2008, 10:33 PM
My wife and I are hooked on the TV show LOST. Just rented season 4 and started to watch it last night. Watched 7 episodes straight and missed my workout. Started watching more of it tonight and had to stop after 2 episodes so I could make my work out up tonight. It took a lot of will power to turn the TV off but I did.

Squats
70x5 90x5 132x5 132x5 132x5

Hack Squats
102x5 102x5 102x5

Leg Curl
40x8 40x8 40x8

EZ Curl
25x5 35x5 62x5 62x5 62x5

Hammer Curl
25x8 25x8 25x8


Need to get some rest now... wait food first and then sleep. :)

T FLEX
12-12-2008, 10:47 PM
What a day. Got a call yesterday from the guy I work with striping parking lots. The asphalt company had a late season job and needed a Walgreens parking lot striped today. He is on vacation so he called me to do it. Nothing like spending all day striping a parking lot in 15 degree weather. Usually the season is done by November so this was ridiculous. Came home and met up with some friends and went out to eat. After that we went to go see the Stand up Comedian Brian Reagan. If you haven't seen this guy you have to check him out. That got over with at 10:00 and I came home and still had to workout. Just got done with that and I am spent.

Dead Lift
90x5 110x5 142x5 142x5 142x5

BB Shrugs
110 x10 110x10 110x10

DB Shrugs
40x8 40x8 40x8

Lat Pull Down
80x5 90x5 117x5 117x5 117x5

Seated Press
40x5 60x5 85x5 85x5 85x5

Cable Press Down
55x8 55x8 55x8


This is actually a mixture of two workouts. Not complete but I did what I could for being so late in the evening. I have to get up at 7 in the morning and do some work so no relaxing for me. Protein shake and then off to bed.

T FLEX
12-14-2008, 06:34 PM
Came down with a sore throat a couple of days ago and I have not been feeling well. Fortunately it was over the weekend and I'm not working out anyway. Feeling much better tonight although my wife is real sick now. Hope that all clears up. I should be back up and running tomorrow for a new week of lifting, can't wait.

My numbers are going up steadily every week and I am continuing to gain weight. All in all things are looking good. There are only a couple of weeks left in the Skinny Guy Bulking Contest so I'd better focus on eating more to pack on a few more pounds by then. :burger:

T FLEX
12-17-2008, 09:35 AM
Well I've been taking it easy these last couple of days. Just fully recovering from a short spell of sickness. Want to make sure I'm completely better before going hard again. Anyway I wanted to at least do something yesterday in the form of a workout so here is what I did:

Seated Cable Row
90x8 130x8 130x8 130x8

BB Bench
90x5 100x5 137x5 137x5 137x5

EZ Curl
25x5 35x5 65x5 65x5 65x5

Not a whole lot but it felt much better than not doing anything. I just got over being sick about a month ago so I don't know what gives. Oh well I'm better now for the most part. Have to get my appetite back up quickly so I can get back on track with my eating. I suppose having some food in the house would actually help a great deal with that. Now if the sky would just stop dumping all this snow on us I could go out and get some.

T FLEX
12-18-2008, 03:00 PM
About 99% recovered from my last illness so I figured I would go ahead and get back into the full swing of things. Which will be good since my appetite has been down. Nothing like lifting heavy weights to make you hungry. Workout goes as follows:

Lat Pull Down
80x5 90x5 120x5 120x5 120x5

BB Pullover
45x8 45x8 45x8

Bent Over Lateral Raise
15x8 15x8 15x8

Seated Press
45x5 60x5 87x5 87x5 87x5

Side Lateral Raise
15x8 15x8 15x8

Calf Raise
117x10 117x10 117x10

T FLEX
12-18-2008, 03:08 PM
I've decided to make a couple short term goals for the upcoming new year.

First I would like to hit 167lbs by late February. My wife and I are going to South America for 10 days to visit some friends of ours as well it will be another opportunity to see the ocean and do a little surfing.

My second goal is to bulk up to 175-180 by next October. We have another California trip in the works with more beach/surf time and I would like to look good doing it.

So 5 more pounds by Feb 24 and and roughly 15 more pounds by Oct. I think these are very attainable.

T FLEX
12-19-2008, 08:28 PM
Good workout tonight. Numbers still on the rise so that feels good.

Dead Lift
90x5 120x5 145x5 145x5 145x5

SLDL
122x8 122x8 122x8

BB Shrugs
110x10 110x10 110x10 110x10

Leg Extension
72x8 72x8 72x8

Cable Press Down
55x8 55x8 55x8

Bench Dips (BW)
10 10 10


Have to go dig up 1500 calories now before bed, shouldn't be a problem :).

T FLEX
12-22-2008, 11:42 PM
Winter is bearing down on us in the Midwest. -35 with windchill, burrrr. Good times to stay inside and lift some weights. Stayed up to watch the Bears sneak by the Packers tonight so I didn't get a full workout in but I did enough.

T-Bar Row
25x5 45x5 87x5 87x5 87x5

Seated Cable Row
132x8 132x8 132x8

BB Bench
90x5 110x5 140x5 140x5 140x5

Incline DB Bench
40x8 40x8 40x8

Appetite is back up now I just have to get back into the routine of eating. Got to go eat now. :hello:

T FLEX
12-23-2008, 09:06 PM
Got one heck of a cardio workout today. Working on framing some walls in a persons basement and I was in charge of cutting all the studs. Saw was up one flight of stairs and out in the garage. I can't count the number of trips I make up and down those stairs today. I suppose it was good for me. Here is my workout on top of that tonight.

Squat
70x5 90x5 135x5 135x5 135x5

Hack Squat
105x8 105x8 105x8

Leg Curl
42x8 42x8 42x8

EZ Curl
30x5 40x5 65x5 65x5 65x5

Hammer Curl
25x8 25x8 25x8


Well I'm working again tomorrow and Thursday on this same project so I will probably be getting in more cardio (against my will :)).

T FLEX
12-29-2008, 09:09 PM
Messed my wrist up enough that I haven't been able to lift for the last week now. Pain developed after I did some heavy working sets of EZ Curls. I have very small weak wrists and I think I over did it. Feeling a little better today than it has all last week but it's still not at a 100% yet. I planned on starting a new routine today but was only able to get my sets of squats in cause it's the only lift that doesn't aggravate my wrist

Squat
80x5 100x5 140x5 140x5 140x5

Better than nothing at all. Hopefully by Wednesday I will be back to normal.

slashkills
12-30-2008, 05:05 PM
hey, congrats it looks like you have come pretty far from when you started. Ill be interested in keeping up with your log

T FLEX
01-05-2009, 09:34 PM
hey, congrats it looks like you have come pretty far from when you started. Ill be interested in keeping up with your log

Thanks for the words. I feel like I have come a long way but I know I still have a long way yet to go. Please keep checking in.

T FLEX
01-05-2009, 09:41 PM
Well my wrist still has not healed fully. It is much better than when I first injured it but it is taking longer than anticipated. I started a new routine with exercises that do not put much stress on it and don't seem to aggravate it but if it doesn't start feeling better by next week I will go see a doctor. Don't want to but I'm a sucker for putting my health first :D.

Squat
80x5 100x5 140x5

Bench
90x5 110x5 135x5 135x5 135x5

Dead Lift
90x5 120x5 147x5

Didn't do Bench Dips due to my wrist, no big deal. Hopefully I can get things figured out and get on with lifting.

T FLEX
01-07-2009, 09:01 AM
Unfortunately my wrist starting feeling worse again the morning after my last workout. Guess those non-aggravating exercises weren't so non-aggravating. Today is workout day for me. I am debating whether or not to still try and do something. I could still do Squats, Calf Raise and Crunches since they don't really have anything to do with wrist movements themselves but I am a little concerned about the loading and unloading of plates. Don't know if that would be enough stress to hinder quicker healing or not. I think I will at least try and if I feel it is too much then I will just take some time off and hope this clears up. I really don't want to go to the doctor but I will if I have to. This sucks big time. I want to lift so bad but can't :mad: :cry: :swear:

T FLEX
01-07-2009, 10:25 PM
Got through a partial workout, at least what I could that didn't involve strain on my wrist. Glad I got it done even though it wasn't a full session.

Squat
90x5 110x5 140x5 140x5 140x5

Calf Raise
120x10 120x10 120x10

Crunches (10lbs)
10 10 10


Not a lot but still felt good. It actually is feeling better today, still sore but better. I have been taking it easy on it and a good soaking in a hot shower seemed to help quite a bit as well. I think I will be just fine.

mchong1228
01-08-2009, 01:05 AM
Got through a partial workout, at least what I could that didn't involve strain on my wrist. Glad I got it done even though it wasn't a full session.

Squat
90x5 110x5 140x5 140x5 140x5

Calf Raise
120x10 120x10 120x10

Crunches (10lbs)
10 10 10


Not a lot but still felt good. It actually is feeling better today, still sore but better. I have been taking it easy on it and a good soaking in a hot shower seemed to help quite a bit as well. I think I will be just fine.

KEEP GOING!

T FLEX
01-08-2009, 10:29 AM
Thanks for the words guys. Lifting has become a huge part of my life over the last year and I am seeing very satisfying results. I knew I was thin at 135lbs and 6'-1" but until I put on 25+ pounds and still saw the same skinny guy, I realized just how small I was before. Definitely a real eye opener for me. I'm only about 12lbs away from what I always thought my dream goal weight would be, 175. I already know that's not going to be enough once I get there. I'm thinking more like 190. Ask me a couple of years ago if I could do it and I would say impossible. Ask me now and I tell you no problem! It will take some time but with what I have learned over the last year or so about proper training, diet and rest I know anything is possible within reason.

One of the biggest motivators for me has always been something a co-worker once said. When I was working full time a few years back I always used to take breaks throughout the day to make sure I was getting enough to eat. One day he comes out and asks me what my goals were and I told him the part about ultimately wanting to be 175lbs. He said to me "Oh, well I don't think you could really ever get that big but if you work hard you could put on another 15lbs or so but probably not much more than that." At the time I was at the most 140lbs. It made me mad that he said that but at the same time I knew it was the truth, or so I thought at that time anyway. Things have really changed for me now as I said before I have learned quite a bit since then. And as I approach my ultimate goal I always picture that guys face in my mind and I laugh. Nice thing about goals is once you reach them you get to set another one.

Moral of the story is don't let anyone tell you that you can't accomplish something. And remember, that person often time is yourself. Set a goal, work hard, and don't give up because you stubbed your toe and couldn't do your Dead Lifts that day. Make it up or just move on but just don't stop moving. These things take time but with a little patience and desire you can reach your goals. Eat, Lift, Rest... and get big! :thumbup:

T FLEX
01-12-2009, 08:57 PM
Was able to get a decent work out in tonight. Wrist is just about 100% and I'm feeling good.

Squat
90x5 110x5 142x5 142x5 142x5

Seated Press
40x5 60x5 90x5 90x5 90x5

Lat Pull Down
90x8 100x8 122x8 122x8 122x8

Have to go eat a bucket load a food now before I go to bed.

T FLEX
01-14-2009, 10:12 PM
Why won't it stop snowing! I hate the snow. I hate driving in it, I hate walking in it... now that that is out of the way.

I got wrapped up in watching tv tonight and almost let the night go by without getting my workout in. Fortunately I came to my senses, turned the tv off, went downstairs, turned the tv on and then proceeded to workout. I love having a tv in my basement.

Squat
90x5 110x5 142x5 142x5 142x5

BB Bench
90x5 110x5 137x5 137x5 137x5

Dead Lift
90x5 120x5 150x5 150x5 150x5

BB Shrugs
115x10 115x10 115x10


I'm excited to see that my numbers are going up consistently each week. I am finally seeing a spread in weight between my Big 3. For a long time they were all pretty even but now my back and legs are getting stronger quicker and it's starting to show.

T FLEX
01-22-2009, 06:43 PM
Well I'm out of commission again, Dangit! Dislocated a facet joint in one of my vertebrae this morning. It is so stupid how it happened. I went to sit up in bed this morning and I pushed up off my side something popped in my neck. My neck basically locked up and I laid there for about 10 minutes before I was finally able to crawl out of bed. It hurt to lay, stand, sit, you name it there was no comfortable position. I couldn't turn my head or even look to the side without an excruciating pain in my neck. I called my chiro office but he didn't open till 9am and I did this at 7. I ended up calling him at home I was in so much pain. He called me back cause he had already left for the office and he had me come in before hours. He said I probably dislocated something. I have been icing it throughout the day and stretching my neck in between icings. It feels much better but it still hurts like heck. My left shoulder dropped about 1 1/2" since the muscle in my neck also stretched. WHYYYYYYY!

I have been sitting on the couch all day long since 9:30 this morning so I had to get up and do something else. Have to go ice my neck more it's starting to hurt. Oh well what do you do. Just got to roll with the punches, no worries.

T FLEX
01-29-2009, 04:39 PM
It's been 1 week since my neck injury and I am pretty much back to normal. I plan on spending part of tomorrow doing a full body session to get warmed up to hit it hard starting Monday. Between my recent injuries and the fact that I am in the middle of remodeling my kitchen, I have not been able to work out or prepare meals as I usually do. This has caused me to drop a few pounds but surprisingly not as much as had expected.

I have not lost focus at all or even motivation which tells me that I have jumped that huge hurdle between doing something with half a heart and making something part of your life. I feel great despite my temporary setback! Now back on the road to success :burger: :strong:

T FLEX
01-30-2009, 09:43 PM
Ok, so I just finished a simple full body workout to see how I felt going through the motions. I did Bench, Squat and Deads for 3 sets each at going from about 60-80% of my normal working set weights. It felt pretty good just to push some weight around and I didn't notice any discomfort in either my wrist or my neck so I am confident that come Monday I can pick up right where I left off a couple of weeks ago. Just have to get my appetite back up to normal which shouldn't be that hard to do.

I am real excited to move ahead and should be seeing some decent gains over the next few months.

T FLEX
01-31-2009, 08:45 PM
Who likes to eat? Well I guess I do. My problem is I love to eat but I hate taking the time sometimes to prepare a meal, stopping whatever it is I am doing to go make something to eat. I bring this up because I am in the middle of remodeling my kitchen. It's hard for me sometimes to get motivated in the first place to actually do the work but when I do I don't want to stop, for anything, not even to eat. Last year when I remodeled our bathroom I lost 10lbs over just a couple of weeks time (took me several months to put on) simply because I forgot to or didn't take the time to stop and eat. It wasn't until I ran into a friend at the store shortly after that I realized what I had done to myself. He made the comment that I was "paper thin". I went home, looked in the mirror and he was right. The culprit was obvious, I had not taken the time to eat regularly throughout the day(s) and paid for it dearly. Since that experience I have to remind myself before I start any kind of project that I must stop throughout the day and feed my face. Now with the kitchen remodel I find myself having to do this again. On top of my natural tendency to forgo eating at these times my kitchen is a complete mess and is hardly useful at all for preparing meals. This makes it even harder but I still manage to do pretty well and make due with the resources I have. Of course it is helpful that I have about 5 fast food places just within a couple of blocks of my house. Wendy's and McDonald's are a huge contributing factor to me not withering away to nothing over the past 2 weeks. How nice it was after working in the kitchen last night to run out and treat myself to 2 Double Stacks and some chicken nuggets. To top it off my parents came to town and took my wife and I to dinner at the Olive Garden like an hour after stuffing my face with the sweet deliciousness of those square patties of meat and pulverized breaded chicken.

Not really sure the point of this post other than maybe to ingrain in my mind the importance of regular feedings. :burger:

T FLEX
02-02-2009, 10:18 PM
I Did a full body workout last Friday to see if I was ready to get back into a regular routine after recovering from my recent injuries. I "passed" and so tonight I just finished my first regular workout. I feel real good and it's a great feeling to be able to get back into the swing of things. I changed my routine up and will stick with it until I stop seeing good progress. New Routine is a 3 day split and goes as follows:

Day 1
BB Bench
DB Flyes
Cable Pull Down
Bench Dips

Day 2
Dead Lift
BB Shrugs
Lat Pull Down
Seated Cable Row

Day 3
Seated Press
Squat
Hack Squat
Leg Curl
Calf Raise

This new routine will again focus on the major compounds as the foundation of each days split. I have tried to get an equal amount of upper/lower and push/pull movements throughout the week as best as I could and this seems to do the trick decently. Today's workout went as follows:


BB Bench
90x5 110x5 130x5 130x5 130x5

DB Flyes
20x7 20x7 20x7

Cable Pull Down
50x7 50x7 50x7

Bench Dips
BWx7 BWx7 BWx7

Crunches
BWx10 BWx10 BWx10


I am leaving to go to South America on Feb 24th for 10 days. Daily activities will include much walking as we will not have a vehicle for regular transportation. I will also be spending much of the time surfing. My goal is to put on as much weight as possible before that time since my activity level will be up and I don't want to come back starting at the bottom again. Overall I am feeling healthy and healed and am glad to be back at it again. :thumbup:

T FLEX
02-04-2009, 09:50 PM
My kitchen is cleaned up and tools put away decently enough that I can use it to prepare some meals now. Just finished Day 2 workout and ready for a good day of rest.

Dead Lift
90x5 130x5 150x5 150x5 150x5 (new PR for weight/set)

BB Shrugs
115x8 115x8 115x8

Lat Cable Pull Down
100x8 110x8 120x8 120x8

Seated Cable Row
110x8 120x8 135x8 135x8


Looking forward to Day 3 on Friday. I like the 3 day split over a 4 day, suites me better and I feel like I get a nice rest in between workouts. Time to go drink a shake and throw down a couple of grilled cheese sandwiches :burger:

T FLEX
02-05-2009, 10:59 PM
coming down with a sore throat tonight. Hopefully it won't amount to much of anything as I am really looking forward to tomorrows workout. I hate getting sick and it seems like I have been getting a lot lately. :cry:

Southern Beast
02-06-2009, 12:28 PM
First time stopping by! Good work on everything. :) You've really made some great progress.

T FLEX
02-06-2009, 02:10 PM
Thanks for taking a moment to pop in and thanks for the compliment. I have been through some ups and downs over the last year. Not with my determination or motivation but with illnesses and injuries. Sucks not being able to just jump in and do something you love to do cause something dumb other than death is keeping you from it. :D I was just about to complete my first full uninterrupted week of working out since being out of a regular routine for the last 3 weeks or so and now I just came down with the touch of something last night. I am feeling a little better this afternoon so we will see how I feel later tonight if I am able to hammer a session out or not.

T FLEX
02-06-2009, 08:32 PM
Thought I was feeling better but I have a touch of the flu. Taking some meds for it and hopefully I will be better over the weekend I can still get my last workout in before the new week of lifting starts. Getting sick SUCKS! :(

T FLEX
02-09-2009, 05:30 PM
I can't believe that I am still sick. I was already sick like 5 weeks ago, then wrist injury, then neck injury. I was sooooo excited about getting back into lifting and now I've made a full circle to being sick again. There must be something going around cause my wife got sick too. I want to lift so bad tonight but I refuse to while I am in this condition. I can't wait till I feel better. Rest, rest, rest and plenty of fluids. I'll be back! :D

T FLEX
02-16-2009, 06:57 PM
Un-be-freakn-lievable! It has been 12 days since I came down with some sort of sickness. After 1 week and not feeling better is was apparent that what ever it was I had was more than just the normal cold/flu that I seem to get every year. Went to the doctor and the test came back negative for strep throat so that was good to hear. My tonsils have been swollen for the last week so I'm thinking it is more along the lines of tonsillitis. They have me on antibiotics now so hopefully it wont be much longer till I'm over this. I haven't had a regular week of working out for about 2 months due to illness and injuries. It is so frustrating to not be able to work out. I am surprised though that I have only lost about 4lbs through this whole ordeal so I am feeling good about that. Even though I don't workout while I am sick I think I am going to do a real light workout tonight so I can at least go through the motions, I'm having withdrawals :D

T FLEX
02-16-2009, 08:00 PM
It was a very simple and LIGHT workout but it sure felt good to do something other than wish I was lifting. Nothing special but here it was:

BB Bench
90x5 100x5 110x5 110x5 110x5

DB Flyes
20x7 20x7 20x7

Cable Pull Down
40x7 40x7 40x7

Unless I get to feeling 100% better by Wednesday I will be doing light workout of that split as well. One thing that is a good indicator of how I'm feeling is my appetite is growing again so I think I'm on the back side of this thing.

rdearmond573
02-24-2009, 12:57 AM
Better start hitting that gym again!

T FLEX
03-07-2009, 02:19 PM
Better start hitting that gym again!

And that is exactly what I will be doing on Monday.

My wife and I just got back yesterday from a 10 day vacation to Ecuador. Had lots of fun but it is definitely good to be home. I was worried about going and losing weight due to the difference in culture when it comes to food but it really didn't affect me that much. There was plenty there to to keep me satisfied as far as taste goes, maybe not in quantity though. Oh well, I am home now and bent on catching up on lost time due to injuries, illnesses and vacations. Monday can't come soon enough! :burger: :strong:

slashkills
03-07-2009, 02:38 PM
glad to hear it! cant wait to see how you do again.

T FLEX
03-09-2009, 09:19 PM
Sooooo I'm back after a short "break" if that's what you want to call it. Tonight was my first workout in 3 weeks. Sucks not being able to lift for that long but what do you do. I started back up tonight as planned and here is what I did

BB Bench
90x5 110x5 120x5 120x5 120x5

DB Flyes
20x8 20x8 20x8

Cable Pull Down
50x8 50x8 50x8

Bench Dip
BWx8 BWx8 BWx8

Crunches (10lbs)
10 10 10


My lifts have obviously suffered a bit (which I expected) but it sure felt good to be doing it again. I'm not worried though cause I know they will shoot up real quick. Seemed to have come down with a slight stomach flu but nothing real serious other than lack of appetite. Despite that I've been forcing myself to eat anyway. I have lost a little weight but I just got to keep at it and ramp up the effort! Here is a picture of me taken last week. I still can't believe how far I have come but also how far I have yet to go. Patience is the key :thumbup:
:burger: :strong:

T FLEX
03-11-2009, 10:23 PM
Had a day off and then back at it today. I love the 3 day split!

Dead Lift
90x5 130x5 140x5 140x5 140x5

BB Shrugs
115x8 115x8 115x8

Lat Pull Down
100x8 110x8 120x8 120x8

Seated Cable Row
100x8 120x8 130x8 130x8


Again my numbers are a little low but should shoot back up in no time at all. Weight is up as well as my appetite and I'm eating like crazy! :evillaugh: Day off tomorrow and then finish out the week on Friday. Can't wait.

T FLEX
03-14-2009, 10:10 PM
Been working on my kitchen remodel so my workout got shifted from Friday. We were out late tonight and I wanted to go to bed but decided I needed to take care of my Friday's workout tonight. Just got done with what basically was a partial workout.

Seated Press
40x5 60x5 80x5 80x5

Squat
90x5 110x5 130x5 130x5 130x5

Not much but better than nothing. I long for the day's when house projects are completed and I can get back into a normal day's activities. I almost forgot what that was like. Oh well. Off to slam a huge shake and then to bed! :thumbup:

T FLEX
03-17-2009, 09:14 PM
I went to workout tonight and realized I have no weights to use. Why you ask? Because all my plates are sitting on top of my kitchen counter right now. I set the counter in place and set all my plates on it to weight it down while the adhesive sets up. AHHHHH! Oh well I made the best with what I did have and here it is.

DB Bench
45'sx5 45'sx5 45'sx5 45'sx5 45'sx5

DB Flyes
20x8 20x8 20x8

Cable Pull Down
52x8 52x8 52x8

Bench Dips
BWx8 BWx8 BWx8

Carry on! :hello:

T FLEX
03-18-2009, 09:51 PM
Alrighty, got my weight room back in order so I was able to have a regular workout.

Dead Lift
90x5 130x5 145x5 145x5 145x5

BB Shrugs
115x8 115x8 115x8 115x8

Lat Pull Down
100x8 110x8 122x8 122x8

Seated Cable Row
100x8 120x8 132x8 132x8

Been eating like a horse this last week and I can tell my appetite has increased. Gaining weight and back on track.

T FLEX
03-24-2009, 07:52 PM
Schedule has been way off due to house projects but I'm getting my workouts in one way or another.

Squats (from yesterday)
90x5 110x5 132x5 132x5 132x5

BB Bench
90x5 110x5 125x5 125x5 125x5

DB Flyes
25x8 25x8 25x8

Cable Pull Down
52x8 52x8 52x8

Bench Dips
BWx10 BWx10 BWx10

Crunches (10lbs)
10 10 10

Left shoulder has some minor joint pain in it but doesn't seem to affect my workout that much. Wrist was giving me some problems a little while back and seems to have some minor ongoing issues (maybe carpel tunnel). I seem to be falling apart. I'm too young to be having these problems. Oh well, guess I'll just have to take it as it comes. :hello:

T FLEX
03-25-2009, 10:13 PM
Feeling real good about things. Been eating real good and the pounds are adding back up. I had a decent workout tonight with the exception of an unusual tightness in my neck coming after my second set of Cable Rows. I worked through the third set but opted not to do my last set. Haven't experienced that before so I will have to be mindful of it in the future. I have been doing a lot of work on the kitchen remodel being hunched over under wall cabinets for the last couple of days tiling the back splash so maybe this unfamiliar work has aggravated it a bit. Here is what I did tonight:

Dead Lift
90x5 130x5 150x5 150x5 150x5

BB Shrugs
120x8 120x8 120x8 120x8

Lat Pull Down
100x8 110x8 125x8 125x8

Seated Cable Row
100x8 120x8 135x8 135x(skipped)


Well I got a membership at the John Deere Fitness Facility. My wife works for Deere and so I was able to get a sweet deal. $12 a month for the use of a wide variety of machines and free weights, bikes, treadmills, various classes, batting cages, driving range, basketball court and a few other nice amenities. I prefer to workout at home but I got the membership basically to keep her motivated to workout. She has a terrible motivation problem and I figure if I can just get her out the door and go with her to the gym then she will be fine. For $12 a month it's worth it plus there's plenty to keep me busy while I wait for her to get done. We will see how it goes. Off to down a monster shake and then to bed. :thumbup:

T FLEX
03-26-2009, 10:01 AM
I just got to thinking about my session last night. I remember the last time I did 150 for sets on Dead Lift was a new PR for me. I remember it being heavy for me but I managed to pull 3 sets with it. Last night I worked back up to the 150 again for 3 sets but this time it felt like I could easily do more. I am looking forward to next week. I am real excited about seeing my numbers going up despite some recent setbacks. Goes to show that you just have to stick with something and it will come. :strong: :D

T FLEX
03-30-2009, 08:01 PM
I hate the winter. Oh wait it is Spring here so why are we getting 6" of snow! Had a terrible snow storm over the weekend leaving me stranded out of town over night. Snow has melted for the most part and I am back at home now. Worked on my remodel more today and almost have the tiling work for the counter top back splash finished. After that it's on to ripping out the floor and then installing the tile. With the exception of some minor finishing the kitchen will be done. I can't wait to be done with it for good and get my kitchen back so I can prepare REAL meals to feed my face with. Tonight's work out went as follows:

BB Bench
90x5 110x5 127x5 127x5 127x5

DB Flyes
25x8 25x8 25x8

Cable Pull Down
55x8 55x8 55x8

Bench Dips
BWx8 BWx8 BWx8

Crunches (10lbs)
10 10 10

Now to put a sausage and mushroom pizza inside me followed by a giant shake. Mmmmmmmm :burger: :drooling:

T FLEX
04-01-2009, 09:34 PM
Got a good workout earlier today tearing out the hardwood floor in my kitchen. That is something I hope I never have to do again. As far as my workout tonight it goes as follows:

Dead Lift
90x5 130x5 155x5 155x5 155x5

BB Shrugs
122x8 122x8 122x8 122x8

Lat Pull Down
100x8 110x8 127x8 127x8

Seated Cable Row
100x8 120x8 135x8 135x8

DB Hammer Curls
25x6 30x6 35x4

Decided to throw in a couple sets of curls at the end for the fun of it. I haven't been very good these last couple of weeks about getting my Squat day in or at least the whole session. This week (and the rest to follow) I am determined to not let anything get in the way of making it happen. I just feel like my week is incomplete when I miss a day. Gotta make it happen! :thumbup:

T FLEX
04-03-2009, 10:28 PM
Much later than I wanted to but I was determined to get a workout in.

Seated Press
40x5 60x5 80x5 80x5 80x5

Squat
90x5 110x5 132x5 132x5 132x5

Calf Raise
120x10 120x10 120x10

T FLEX
04-20-2009, 09:58 PM
Been a couple of weeks since I last posted. I decided to bite the bullet and spend my time focusing on getting my kitchen remodel done. After many 14-17 hr days, up till 3:00am one morning, working on it I am basically done. Tonight was the first time in the last 2 weeks that I have actually had the time to workout. I had no problem just jumping right back into it.

BB Bench
90x5 110x5 125x5 125x5 125x5

DB Flyes
25x8 25x8 25x8

Cable Pull Down
52x8 52x8 52x8

Bench Dips
BWx8 BWx8 BWx8

Crunches (10lbs)
10 10 10

Felt a little week but I figured that would be the case. I have not been able to cook a decent meal for almost 2 months due to the kitchen being torn apart. Got the refrigerator back in the other day and moved the stove back into place just tonight. I am really looking forward to eating some real food starting tomorrow morning with a big breakfast. :drooling: Back at it!

T FLEX
04-22-2009, 09:12 PM
Dead Lift
90x5 130x5 150x5 150x5 150x5

BB Shrugs
122x8 122x8 122x8 122x8

Lat Pull Down
100x8 110x8 122x8 122x8

Seated Cable Row
100x8 120x8 130x8 130x8

Man I need to eat more!

Cards
04-23-2009, 08:11 AM
moving along man, nice effort in this journal. I hear you on needing to eat more, it's a never ending process.

T FLEX
04-26-2009, 08:43 PM
Thanks Cards

I usually don't have any problem upping my food intake. Takes about a week for my appetite to return after I have gotten slack in my eating. Now with the Kitchen remodel done and a place to prepare meals I am getting back on track. The problem now is I am much weaker than before. I know my numbers have never been anything to write home about but I just did a regular leg workout for the first time in over a month. I thought I was going to fall over while doing my squats. Strength is way down (for me) and my form was all over the place. I may drop weight next week just to get adjusted to it. Anyway here was tonights workout

Seated Press
40x5 60x5 80x5 80x5 80x5

DB Lateral Raises
10x8 15x8 15x8

Squat
90x5 110x5 130x5 130x5 130x5

Close Stance Hack Squat (hex bar)
90x8 90x8 90x8

Leg Curl
40x8 40x8 40x8

Calf Raise
120x10 120x10 120x10


I have a goal to put on 15lbs by July 10th. We shall see how it goes. :burger::strong::burger::strong:

T FLEX
04-29-2009, 09:00 PM
Played tennis tonight with a buddy. Haven't run around like that for a long time. Good warm up for my workout tonight.

BB Bench
90x5 110x5 127x5 127x5 127x5

DB Flyes
25x8 25x8 25x8

Cable Pull Down
55x8 55x8 55x8

Bench Dips
BWx8 BWx8 BWx8

Crunches (10lb plate)
10 10 10

Now to go annihilate a box of Mac N Cheese and a can of tuna :drooling: :thumbup:

T FLEX
05-02-2009, 07:02 PM
I am having to combine 2 workouts today. I wasn't able to get in Wed or Fri session in so I am making them both up today. Half done and I'm getting something to eat and then getting right back at it.

Dead Lift
90x5 130x5 152x5 152x5 152x5

BB Shrugs
122x8 122x8 122x8 122x8

Lat Pull Down
100x8 110x8 122x8 122x8

Seated Cable Row
100x8 120x8 130x8 130x8


Seated Press
40x5 60x5 85x5 85x5 85x5

DB Lateral Raise
10x8 15x8 15x8

Squat
90x5 110x5 125x5 125x5 125x5

Close Stance Hack Squat (hex bar)
92x8 92x8 92x8

Leg Curl
(Skipped)

Standing Calf Raise
120x10 120x10 120x10 120x10

T FLEX
05-11-2009, 10:08 PM
Been working again. This time I am remodeling a customers bathroom. I just don't know when to quit. Tight on time but managed to squeeze something in tonight.

BB Bench
90x5 110x5 130x5 130x5

DB Flyes
25x8 25x8 25x8

Cable Pull Down
55x8 55x8 55x8

Bench Dips
BWx8 BWx8 BWx8

Crunches (10lbs)
10 10 10

My wife and I have set a goal for ourselves. We call it "10lbs in 10 weeks". She is focusing on losing 10 and I am focusing on gaining 10. We have a trip to Colorado planned in 10 weeks and will be seeing some friends that we haven't seen in almost 2 years. On top of that I will be reuniting with 3 "step sisters" that I haven't seen in 20 years! We both want to look good and so on to achieving goals. :thumbup:

T FLEX
05-18-2009, 10:09 PM
1 Week since I posted last. Been working like crazy and my schedule is all outa-wack! Been working on a customers bathroom remodel for the past two weeks. Parking lot striping season is here now and I striped a Gordmans, PetCo and Hy-vee parking lots last night starting at 9:00 and didn't get home till 2:30 in the morning. :eek: Slept in today till about 10:00 and then went back to the job. I have the next two days off though while the drywall contractor does his thing so that will be nice. Here was tonights workout

Dead Lift
90x5 130x5 155x5 155x5 155x5

BB Shrugs
122x8 122x8 122x8 122x8

Lat Pull Down
100x8 110x8 120x8 120x8 120x8

Seated Cable Row
100x8 120x8 130x8 130x8 130x8

Working these long days has my eating all off but I am trying my best to keep putting on the pounds. Have to put on 10lbs by the second week in July. Shake Time!

one rep under
03-28-2011, 10:47 PM
Noticed that you're from Rock Island, I've got a lot of family over in those parts. Keep up the progress man, looks like your working hard

T FLEX
07-05-2011, 10:34 PM
Wow! I haven't written in this journal for over 2 years, kinda funny to see someone post in it after all this time.

Lots of things have changed for me since then. I quit working full time about 3 years ago to work part time and focus more on my wife and our goals. We moved last September out of our first home together of 8 years and I am now a stay at home dad taking care of my 6 month old daughter. I never envisioned this is where I would be but I'm loving every minute of it. Needless to say I haven't not been able to devote much time towards working out but have managed to maintain for the most part the gains that I had made back then. I think often about getting back into a routine and find myself frequenting these forums quite often. Who knows, maybe writing this post will inspire me... stay tuned!