Flash421 2012 Transformation Log

[Flash421]

Thanks for the support bros

 

[Flash421]

Friday
squats 3x10 110 110 110
Front squats 3x10 100 100 100

 

[zedhed]

Ok bro hold at this weight and work to 3x15 both ways.

 

[Flash421]

Ok bro hold at this weight and work to 3x15 both ways.

Ok so just start this Monday and do it the same way as before 3x a week
But same weight and doing 3x15...right?

 

[zedhed]

EXACTLY!

Sent from my MB865 using Tapatalk

 

[zedhed]

Hey bro would like for you to google Zercher Squats.
Then tell me if you think you could do them or not with your elbow thang.
Ima think you just might be able to do it cuz the load is actually not on your elbows.
Anyway let me know. This would be a hell of an addition to your workout. Then you would be golden bro.
Best regards and best of luck.

 

[Flash421]

Hey bro would like for you to google Zercher Squats.
Then tell me if you think you could do them or not with your elbow thang.
Ima think you just might be able to do it cuz the load is actually not on your elbows.
Anyway let me know. This would be a hell of an addition to your workout. Then you would be golden bro.
Best regards and best of luck.

Yea bro should be no problem how do you want me to incorporate them

 

[zedhed]

3x15, just add them in on every workout. But then alternate them with front squats on the order you do em, like this

Week x
Mon Ft Sqts, Bk Sqts, Z Sqts
Wed Bk Sqts, Z Sqts, Ft Sqts
Fri Z Sqts, Ft Sqts, Bk Sqts.

In order to maintain this you gonna have to everything clean that is not nailed down bro and get all the rest you can. On workout days you gonna wanna carb up before your workout. That will help you out a lot.

2-3 grams of protein per Lb of body weight.

This is gonna be a very stressful program but you also gonna be one big strong dude at the end too bro.
Keep up on your posting and dont be afraid to pm me anytime.

Because we are adding in the Z squats lets drop your sets to 2 working sets for each, (Ft Sqt, Bk Sqt and ZSqt.

You dont need to be concerned about any additional warmups. Just do a mild WU first thing.
Something like Bike 5-10 min@moderate pace. Body weight squats 3x10. Then do a few sets of whatever squat is the hardest for you with WU weights and your g2g. On to your work sets.

 

[dmk777]

Hey Flash I think your doing an amazing job working round your issues. It's do hard to work around an injury as for most things involve movement of most your body.
Keep up that good determination and work

 

[Flash421]

3x15, just add them in on every workout. But then alternate them with front squats on the order you do em, like this

Week x
Mon Ft Sqts, Bk Sqts, Z Sqts
Wed Bk Sqts, Z Sqts, Ft Sqts
Fri Z Sqts, Ft Sqts, Bk Sqts.

In order to maintain this you gonna have to everything clean that is not nailed down bro and get all the rest you can. On workout days you gonna wanna carb up before your workout. That will help you out a lot.

2-3 grams of protein per Lb of body weight.

This is gonna be a very stressful program but you also gonna be one big strong dude at the end too bro.
Keep up on your posting and dont be afraid to pm me anytime.

Because we are adding in the Z squats lets drop your sets to 2 working sets for each, (Ft Sqt, Bk Sqt and ZSqt.

You dont need to be concerned about any additional warmups. Just do a mild WU first thing.
Something like Bike 5-10 min@moderate pace. Body weight squats 3x10. Then do a few sets of whatever squat is the hardest for you with WU weights and your g2g. On to your work sets.

Ok sounds good bro I'm going to post up a sample diet later and have you critique it for me if you don't mind