Vince's Powerflex Workout

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Sunday

I decided to get the Powerflex book from some of Greg Newton's comments about it. I'm going to switch to that routine as it's a little more structured. I've also printed out Brian's 12 Week Powerflex Workout, so I can refer to his notes as well. I've decided to focus on both the Chest and Neck exercises which I plan to do throughout the entire eight week program. So I plan on doing:
Week1 - Chest, Neck
Week2 - Chest, Neck, Abs
Week3 - Chest, Spine, Neck
Week4 - Chest, Neck, Back
Week5 - Chest, Neck, Legs
Week6 - Chest, Neck, Shoulders
Week7 - Chest, Neck, Arms
Week8 - Chest, Neck, Speed, Engery, and Endurance Workouts
The Neck exercises are short and I've already been doing them from the Miracle 7 book. I have a long slender neck and would like to strengthen that part of body.

Warm-up
Joint rotations
Balance Squat 1x6
Liederman Leg Press 1x6

Chest
Panther Flex I - 1x14, 1x6
Eagle Flex I - 1x10, 1x5 (my shoulders wanted to be done with this one)
Bear Flex I - 1x8, 1x7 (misread the number of reps. Just do 10 next time)
Gorilla Flex I - 1x10
Elk Flex I - 1x10 (5 per side)

Neck
Bull Flex I - 1x10
Bull Flex II - 1x10
Bull Flex III - 1x20 (10 per side)
Giraffe Flex I - 1x20 (10 per side)
Giraffe Flex II - 1x20 (10 each way)

This workout seems too simple. Feel like I'm not doing enough, but I plan on sticking with it and seeing where it takes me.

[brianvw61265]

Hi, Vince --

I know exactly how you feel; I felt the same way when I started. I had trouble believing that I was doing enough to get results. But my results have been awesome, and I know that yours will be, too!

:-)

Brian

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Brian, thanks for the encouragement.

Monday
Warm-up
Joint rotations

Chest
Panther Flex I - 1x15, 1x5
Eagle Flex I - 1x15
Bear Flex I - 1x10
Gorilla Flex I - 1x10
Elk Flex I - 1x10 (5 per side)

Neck
Bull Flex I - 1x10
Bull Flex II - 1x10
Bull Flex III - 1x20 (10 per side)
Giraffe Flex I - 1x20 (10 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 30 count
Hang - 30 count

Form was better today. Got pointers from Powerflex forums on some of the exercises.

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Tuesday
Warm-up
Joint rotations

Chest
Panther Flex I - 1x15, 1x5
Eagle Flex I - 1x15
Bear Flex I - 1x10
Gorilla Flex I - 1x10
Elk Flex I - 1x10 (5 per side)

Neck
Bull Flex I - 1x10
Bull Flex II - 1x10
Bull Flex III - 1x20 (10 per side)
Giraffe Flex I - 1x20 (10 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 30 count
Hang - 30 count

Shoulders were a little sore this morning. Soreness went away during exercises. I didn't feel like I got as good of a chest workout today. Try to focus more tomorrow on chest muslces.

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Wednesday
Warm-up
Joint rotations

Chest
Panther Flex I - 1x10, 40sec rest, 1x10
Eagle Flex I - 1x15
Bear Flex I - 1x10
Gorilla Flex I - 1x10
Elk Flex I - 1x10 (5 per side)

Neck
Bull Flex I - 1x10
Bull Flex II - 1x10
Bull Flex III - 1x20 (10 per side)
Giraffe Flex I - 1x20 (10 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 30 count
Hang - 30 count

Felt I got a better chest workout today. Focus on breating out on exertion next time and pulling stomach in. Focus on neck exercises a little more as well next time.

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Thursday

Chest
Panther Flex I - 1x10, 40sec rest, 1x10
Eagle Flex I - 1x15
Bear Flex I - 1x10
Gorilla Flex I - 1x10
Elk Flex I - 1x10 (5 per side)

Neck
Bull Flex I - 1x10
Bull Flex II - 1x10
Bull Flex III - 1x20 (10 per side)
Giraffe Flex I - 1x20 (10 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

Received the Powerflex DVDs in the mail yesterday. Upped my pace to match the video.

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Friday

M7 3x10 light tension

Hang 32 count
Counter support 32 count

Did a very light workout. My arms feel fatigued today. I''ve been doing a lot of manual labor around the house carpeting and remodeling my basement.

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Happy Halloween

Saturday

M7 3x10 light to moderate tension

Hang 32 count
Counter support 32 count

Saturday is my day off. Tomorrow I start week 2 of the Powerflex program.

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Sunday

Chest
Panther Flex I - 1x21 (Tough but I made it. Do 3x7 tomorrow.)
Eagle Flex I - 1x16
Bear Flex I - 1x11
Gorilla Flex I - 1x11
Elk Flex I - 1x12 (6 per side)

Abdominals
Dolphin Flex I - 1x15
Dolphin Flex II - 1x7, 1x4, 1x2, 1x2 (This was brutal, nowhere near the the beginning level of 25 reps. Try 3x5 tomorrow.)
Shark Flex I - 1x10
Shark Flex II - 1x20 (10 each side)
Dolphin Flex III - 1x25

Neck
Bull Flex I - 1x11
Bull Flex II - 1x11
Bull Flex III - 1x22 (11 per side)
Giraffe Flex I - 1x22 (11 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

Thighs got a good workout trying to keep my legs straight in the ab exercises.

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Monday

Chest
Panther Flex I - 3x7
Eagle Flex I - 1x16
Bear Flex I - 1x11
Gorilla Flex I - 1x11
Elk Flex I - 1x12 (6 per side)

Abdominals
Dolphin Flex I - 1x15
Dolphin Flex II - 3x5 (better but still difficult)
Shark Flex I - 1x10
Shark Flex II - 1x20 (10 each side)
Dolphin Flex III - 1x25

Neck
Bull Flex I - 1x11
Bull Flex II - 1x11
Bull Flex III - 1x22 (11 per side)
Giraffe Flex I - 1x22 (11 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

Finding it necessary to stretch my biceps. They were fairly tight last night, but felt much better after I stretched.

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Tuesday

Chest
Panther Flex I - 3x7
Eagle Flex I - 1x16
Bear Flex I - 1x11
Gorilla Flex I - 1x11
Elk Flex I - 1x12 (6 per side)

Abdominals
Dolphin Flex I - 1x15
Dolphin Flex II - 3x5 (much better. Focused on tension in legs and it was much easier.)
Shark Flex I - 1x10
Shark Flex II - 1x20 (10 each side)
Dolphin Flex III - 1x25

Neck
Bull Flex I - 1x11
Bull Flex II - 1x11
Bull Flex III - 1x22 (11 per side)
Giraffe Flex I - 1x22 (11 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

Felt like I got a much better workout today than previous ones. I'm enjoying the ab workout. I may repeat this entire workout next week.

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Wednesday

Chest
Panther Flex I - 1x11, 1x10
Eagle Flex I - 1x16
Bear Flex I - 1x11
Gorilla Flex I - 1x11
Elk Flex I - 1x12 (6 per side)

Abdominals
Dolphin Flex I - 1x15
Dolphin Flex II - 3x5 (1st set was tough. take short break after dolphin flex i next time.)
Shark Flex I - 1x10
Shark Flex II - 1x20 (10 each side)
Dolphin Flex III - 1x25

Neck
Bull Flex I - 1x11
Bull Flex II - 1x11
Bull Flex III - 1x22 (11 per side)
Giraffe Flex I - 1x22 (11 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

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Thursday

Day off. My arms are somewhat sore today. Takin a break.

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Friday

Chest
Panther Flex I - 3x7
Eagle Flex I - 1x16
Bear Flex I - 1x11
Gorilla Flex I - 1x11
Elk Flex I - 1x12 (6 per side)

Abdominals
Dolphin Flex I - 1x15
Dolphin Flex II - 3x5
Shark Flex I - 1x10
Shark Flex II - 1x20 (10 each side)
Dolphin Flex III - 1x25

Neck
Bull Flex I - 1x11
Bull Flex II - 1x11
Bull Flex III - 1x22 (11 per side)
Giraffe Flex I - 1x22 (11 per side)
Giraffe Flex II - 1x20 (10 each way)

Counter support - 32 count
Hang - 32 count

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Saturday

Rest

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Will be posting my workouts on Powerflex forum from now on as that is my focus right now.