Name: Danny Hester
Age: 41
Height: 5'6"
Weight 180
Profession: Fitness equipment designer/inventor. CEO of Danny Hester's G-Flex Company.
Years training: 25
Date of entry: 6/28/10

* I train an average of 4 times per week.

* I spend an average of 2 hours training per workout.

* My favorite bodypart to train: shoulders

* The bodypart I hate training: abs

* I toughest part of today's workout was the bent over rows because you're performing a large movement using your core and works you cardio.

Goals: In today's back workout I am mainly targeting the smaller muscle groups, which is why I'm not trying to use too much weight. I'm trying to isolate and feel it. I'm looking to take the biceps out of play and squeeze the smaller muscles. That way, when I hit a back double biceps pose, everything jumps out. I work on mass building more in the off season. I'm pretty strong with the back and my lat sweep I've never had a problem with. It more of the upper back detail that I need more of. I think that's because I go kinda heavy and do a lot of rows full range of motion in the off season. That gives me the nice sweep and the very low tie-in on my lats. So now I'm trying to focus more on getting ready for competition and getting leaner I'm trying to get the blood into the smaller muscles and make them work.

Hammer pull-downs
4 sets; 8 drop-15 reps

I like keeping my hips forward a little bit on the Hammer pulldown. That way I can stick my chest nice and high and take the lats out of it and hit the upper back; hit all the little upper back muscles. My left side is more dominant than my right, and the weight connected both sides. Because it has the individual weight on both sides, I am guaranteed that I am lifting the same weight on both sides rather than have one side take over.

Machine Low Rows
4 sets 10 drop - 15 reps

This is hitting the mid-back. You're seated and there's a pad in front of your chest and you can adjust the length of it, and that way you can get a really good stretch. The pad sort of pushes on your chest making sure you're not able to go forward with your lower back. So you're always in the upright position. That way your lower back doesn't take over when you're leaning forward because the pad stops you. But yet you're able to really pull and target the mid-back. The angle it comes down on is prefect because it comes in a little arc which starts high and then comes toward your lower lat. It is very similar to a dumbbell row except you are using both arms and it keeps your chest from going forward.

Dumbbell single-arm dumbbell rows
4 sets, 10 drop-15 reps

This I like because you are really able to twist your body and stretch it more. On the machines you are little more straight; your shoulders are straight; with the dumbbell rows you are able to twist your body so you can get the full extension of the lat. And then when you pull the dumbbell up you are able to twist the opposite way and get even more of a squeeze on the lower tie-ins.

SUPERSET: Behind-the-neck pulldowns AND seated wide-grip cable pulldowns
4 set, 10 drop - 15 reps

Here I was supersetting the behind-the-neck pulldowns with the regular seated wide-grip pulldows to the chest to hit the detail. The first one, the most common one, is to pull the wide-grip to your chest which gets the overall back and gets the blood flowing in it. and then I would burn out by putting it behind my neck and not pulling all the way down because it's not that great on your shoulders, and jsut letting the smaller muscles pull instead of your lats; I was letting the upper back muscle pull and it's a short range of motion.

Seated wide-angle grip pulldowns

Bent-over rows with Hammer machine
4 sets, 10 drop - 15 reps

I like the bent over rows with the Hammer Strength machine. A lot of people do shrugs with it but I like to use it and get a wide grip and lean over and get a nice lift, and I can get my back involved similar to a deadlift but with a wide grip and a little more range of motion than a deadlift because I am able to take it up higher and the arc of it is great because you get that squeeze that you can't get with a regular barbell deadlift so I am able to come up a lot higher and still have the force come straight rather than up and down.

Reverse pec deck
4 sets, 20 reps

A lot of people do it sitting more upright. I try to lean forward a little bit more sorta like you're on a surf board and I put my palms facing my back just like I was driving through the water on a surf board. And that really hits the mid-back and all the detail. Bending your elbows a little so you don't end up using your triceps and make a nice round movement and really squeeze the lower lat and upper back all the way up from the beginning of the rep to the end of the rep.

Machine pull overs
4 sets, 20 reps

Machine pullovers are a little more comfortable than the laying down and performing dumbbell pullovers. It's a little bit safer and you can go a little bit heavier. Plus, you don't have to worry about your wrist giving out and dropping the weight on your face if you don't have a spot. When you're really trying to burnout the muscles and it forces you into a position to arc which when once you get your seated position right you can hit it over and over again as far as not having to change the angles or anything; just focus on that movement and it really gives you a great burnout right under the armpits, in the upper lats, and also it works your serratus; opens up your ribcage and makes you a little more broad especially if you take a nice deep breath when youre stretching and blow out as youre coming down.

Low cable cross over
4 sets, 10 drop - 15 reps

On low cable crossover rows, I make each handle I cross them over into X, and that way you get the resistance pulling from opposite sides rather than just straight so you are havingt to open up with your elbows and pull it which gives a nice squeeze on the lats and it really stretches it on the beginning.

Bent-over dumbbell lateral raises
4 sets, 10 drop -15 reps

Bent-over db later targets the rear traps and just the detail in the mid back and it's a good way to just finish off and not going to heaving using a little momentum and making sure you get a little bit of a squeeze on the top.

Posted by Team FLEX at 10:33 AM | Permalink | Comments (0)

Name: Ruben Escobar
Age: 31
Height: 5'8"
Weight: 240 pounds
Profession: Carpenter / Personal trainer
Years training: 15 years
Date of entry: June 16, 2010

* The goal of today's workout. was to increase my blood flow through my back using high reps at 15-20 rep range at moderate weight and squeezing out water and focusing on back muscles to bring out back more for U.S.A

* I train an average of 6 times per week

* I spend an average of 45 minutes training per workout.

* My favorite body part to train: legs

* The body part I hate training: I don't have one

* The toughest part of today's workout was getting my back to fully pump up

hyper extensions are good for lower back definition and to strengthen your core



seated rows are great for lower lats and back explosion

Seated rows will show definition in bringing out back muscles similar to pieces of a puzzle

The T-bar row is used to pull the lower lats out more and give you a V shape.

Hyper extensions will tighten up your core.

Lower back extensions will bring out one's Christmas tree.

When spreading your lats, spread em like a cobra!

Reverse grip pull downs.

Lat pull downs will tighten upper back lats and tie everything together.

Single arm concentration curls will bring more peak to your biceps.

Double arm dumb-bell curl will build mass on your arms.

The hot hot hottie move

Posted by Team FLEX at 07:27 AM | Permalink | Comments (0)

Name: Matt Pohlkamp
Website: http://www.mattpohlkamp.com/
Age: 33
Height: 6'3"
Weight: 205 pounds
Profession: Professional BMX bicycle racer
Years training: 15

* I train an average of 10 (including bicycle skills work) times per week

* I spend an average of 2.5 hours per workout.

* My favorite bodypart to train: LEGS!

* The bodypart I hate training: I honestly love it all.

* The toughest part of today's workout was explosive squat jumps.

Starting with the warm up....As the years have gone by I've noticed that I have gotten stronger and faster but it takes me a little longer to get to get warmed up, so I really make it a priority to get a solid warm up in.

My Goals in all of my lifts are to make myself as powerful (fast) as possible on my bicycle. My only goal (right now) is for total function on the bike and "wake up" those fast twitch muscle fibers to get me sprinting as fast as possible. When doing these explosive movements you really have to have a mind/ body connection that will make it possible to physically explode, with extra weight, when your brain says go!

After that all important warm up I start with the SNATCH. When doing this power exercise, you are incorporating the entire body (wrist to ankles). This is a great explosive full body movement that translates well to most sports. The idea is to make the entire body explode in proper form with the lift.

The CLEAN is next. I like the clean because I can go much heavier since I'm not including the over head hold, as in the SNATCH. I explode with the intial lift off the floor and catch the weight in the front squat postion. My goal is to clean the weight up as fast as possible with proper form. In doing this, I end up actually jumping off the ground due to the explosion.
Now it's time for the JUMP SQUAT. In this particular workout I used around 50% of my max squat. Again, explosion is the idea. I squat down to about 90 degrees and hold for a second, then with good form I fire upwards as hard and fast as I can into the jump. If I'm getting off the ground then I know that I've driven as hard as I can from the bottom of the squat and followed through. It's very important to land this jump safely and absorb the impact with a solid core and slightly bent knees.

HAMSTRING CURLS. I've put the quads through enough exploding for one day so now I have to make sure my hammys will do the same. In this curl I will ease in slowly and then explode the rest of the curl, that way I won't aggrevate my knees at all.

I save the CORE workout for the end. I don't want my core to be tired or weak at all when Im doing all of these power movements beacuse the core is the "bridge" to the upper and lower body. Decline sit up, hanging leg lifts are both great. I try to mix the core exercises up.

The NECK exercises I do are for safety incase of crashes on the bike...whip lash ect. I think a strong neck also helps with the over head hold during the SNATCH.

To end the workout I will do a 10 minute recovery ride on the stationary bike as well as a few stretches. This helps flush out the lactic acid that may have built up in the legs from the workout. By doing this I won't be nearly as sore (if at all) in the days to come.

There you have it...a typical Monday leg work out in preparation for this weekends battle on the BMX track!

WARM-UP: Front Hip Kicks 1 set (each leg) x 15

Lateral Hip Kicks

Bodyweight Lunges

SNATCH
I use a lighter weight for snatches so I can really focus on explosiveness. I begin in a squatting position with as wide a grip as possible. The barbell is close to my shins; my back flat, no curve. My head is back in a neutral position, not looking up or down. My ass is pushed out and down; arms are just outside of knees; wrists forward. I explode up from ground. The initial burst is from my legs. I've broken both arms racing so can't lock my elbows out and have to keep arms as straight as possible. Again, the initial explosion from ground want to keep barbell as close to body as possible. The barbell end up at thighs and from there I go into a shrug and bring the weight overhead.

CLEAN
Same initial movement, leaving out the overhead. I am able to lift heavier with this movement. I keep the barbell just wider than shoulder width.

Squat Jumps

Leg Curls

Decline Sit Ups

Hanging Leg Raises

Neck Rotations

10 minute recovery bike ride

Stretching

Posted by Team FLEX at 08:18 PM | Permalink | Comments (0)

Eli Blahut’s "Trainin' Insane Chest Routine"
Written by: Eli Blahut
Photos By: Bill Comstock
Date of entry: 6/7/10

Age: 22
Height: 5’5”
Weight: 190 pounds
Profession: Bodybuilder, Masseuse and Human Being
Years training: 9

Today, June 7, 2010, at Gold’s Venice, I am training my chest. I'm 12 days out from stepping onstage at the Jr. Nationals in Chicago and 19 days out from the West Cost Classic in El Monte, California. I only get 2 more chest workouts before the Jr. Nats, and my focus is on building overall density with specialization on the upper and outer portions of the chest to create a more dramatic side chest and front double biceps pose. What you will see in the pictures that follow is the part of me that I only allow to be seen when I train. The intensity can sometimes feel overwhelming, but god I love it. Today I am the strongest I ever have been in my life, and I will challenge my chest and my mind to perform to the best of its ability, even on no carbs, cardio, and with reactivated bulging discs in my back from a recent car accident. I love the challenge, there is a very real chance of further injury if I am not fully present, but I will not live in fear, I will try my best and so be what takes place. My biomechanics must be perfect. My focus, pure. My heart, strong. My muscles, ready… LETS DO THIS

* I love developing my entire musculature and challenging myself to give as much attention to each muscle as possible. They all have something to say and deserved to be heard and developed.

* The bodypart I hate training: I could never…to hate a bodypart, god, what a disgrace that would be to myself.

* I spend an average of 45 minutes training per workout.

* The most challenging part of today's workout was... keeping my biomechanics in line to not aggravate bulging disc injuries while still providing an aggressive overload stimulus to my muscles for them to respond with growth.

* I spend around 10 minutes before the workout visualizing everything that I will be doing, and asking my muscles what it is they need. I calm myself down and take long deep breaths to oxygenate my body as well. It is important to be as calm as possible until the perfect time; the most intense set.

* I train an average of 8 times per week pre-contest.

Incline dumbbell press

Warming up.

Writing down which weights my body is guiding me to warm up with, and as I thought about pressing 150s, the most I will have ever tried, a feeling of inspiration overcame me and a poem came to fruition.

I do this because I want to…
Because I can.
Because what I feel inside needs expression,
Needs acknowledgment, empowerment, control.
I do this because god****et its worth trying,
Worth pushing.
Limits can be broken, and I prove this, but not as a purpose
But as a consequence of my passion,
My fire…
My heart…
My love.

Gearing up and staying as focused as possible. Every angle and position of the belt and wrist support straps makes a difference in my overall performance.

Getting em’ up!

KEEP GOING! BREATHE! FLEX! RESIST! BREATH! FLEX! RESIST!

“God, what a feeling! We did it, baby! Makes me want to cry, the feeling of overcoming limitation is just incredible”

It ain’t over yet. I am just getting warmed up, grabbing the 90s before my full strength has recouperated and performed reps as quick as possible with near-perfect form to full failure, then without setting the weights down, twice more, I will attempt to reachieve failure. Now that is a challenging feeling!

Incline dumbell flyes

Focusing on generating pure rage, unattached from thought.

visualizing and generating more emotion, this is the most I have ever tried to do on this exercise.

I thought I was done, but I got the intution to grab 45s and perform quick explosive reps with a consistent rhythm and form to full failure.

“Practicing the art of observation and checking up on my progress.”

If only you could feel what I feel, you would understand.

Weighted dips

Getting a deep stretch without incurring collar bone, rotator, or elbow pain on this exercise is a good feat to attempt. It means all the tension is right where it should be, baby.

Machine press

Gotta keep on feeling it.

Continually making a note of my performance, feelings, rep speed and rhythm and any other observations I may have.

Machine flyes

Now it is time for what I like to call the eternal set. There is no known rep range, failure time, rep speed or rhythm or strategy. The only strategy is do what feels best and keep going. Never stop until its done and when you think its done, keep going until it is really done. You only get 1 chance, 1 set.

View image

I ended up doing 46 reps. I believe around rep 15 or 20 my mind was telling me to stop, giving me all sorts of reasons. It is amazing what the mind will think when we try to take it beyond habit. Fact is, I was feeling my muscles, making them work, and I wanted to see how far i could take it. I paid special attention to keeping my joints safe and the movement natural. After around rep 30 my mind stopped trying to interfere and a rush came over me. I went faster and faster. Ever time I reached failure, I never let myself set the weights down but stretched the muscle as much as possible. It felt very good to know that I had done my absolute best in that moment and for the workout. A great ending! And a great beginning to new development!

At the end of the workout my muscles feel pumped, my mind sharp, my central nervous system confused and its time for cardio! I stopped not because I wanted to, but because I felt it was smart to. It ain’t over yet, I don’t want it to be…but for now its time to burn fat, eat, nap and recouperate.

Thank you for following along, Be Well ~

And if you would like to contact me you can find me on Facebook, go to my website (which is in the making) @ www.eliblahut.com, or send me an email to contact@eliblahut.com.

Posted by Team FLEX at 12:29 PM | Permalink | Comments (0)

Name: Mark Erpelding
Age: 33
Height: 5 7
Weight: 220
Profession: Stay-at-home dad
Years training: 20 years
Date of entry: May 30, 2010

Today I trained arms. Sets and reps for each exercise: 3-4 sets, 8-12 reps, FST-7

The bodypart I hate training: abs, hamstrings.

My favorite bodypart to train: chest

This is my typical workout for this body parts.

I spend an average of 1.5 time training per workout.

I train an average of 6 times per week.

Posted by Team FLEX at 07:37 AM | Permalink | Comments (0)

Name: Charles-Antoine Montreuil
Age: 19
Height: 5'10
Weight: 210
Profession: Full-time student in business administration
Years training: 4

Today I trained: Back and triceps (with Mike before) and then triceps and shoulders.

I train an average of 5 times per week.

Do you perform a specific number of sets or train to failure?
Yes, but I include a lot of supersets and Trisets in my workouts so I train in a way that it will be done in less than one hour.

My favorite bodypart to train: Triceps

Is this your typical workout for these body parts?
Yes. I usually go very heavy on the first exercise increasing the weight on each set and try to reaqch failure around 8 reps on the last sets. Then for the other exercises that are more isolation I pick up a weight that I really can feel without cheating too much.

The toughest part of today's workout was... Doing more than ten sets of heavy deadlift with Mike and Tito!!

I spend an average of 1 hour training per workout.

The bodypart I hate training: Shoulders. I really never get a good pump in these workouts.

Posted by Team FLEX at 07:31 AM | Permalink | Comments (0)