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Flex Warehouse

@flex_warehouse

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Private training facility offering personal training to help individuals of all levels
Limited private membership, DM for availability.

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OPERATOR LOG // 027

Session: Upper Body // Back on Plan
Phase: Next Push
Focus: Raise the standard.

After taking some time away, the next phase is officially underway.

This time, I’ve decided to work with a trainer @flex_warehouse . Same structure but the goal is to challenge my intensity, assess my form as needed, and help bring up areas of my upper body that need more attention.

Lesson: Very humbling to know that there’s a difference between training hard and training with the right intensity.

Before, what felt like my limit was simply where I’ve became comfortable.

Having another set of experienced eyes means more accountability, better execution, and someone willing to push me when there’s still more to give.

The objective isn’t just to move heavier weight. It’s to make every working set count while maintaining proper mechanics and targeting the intended muscle.

Still learning. Still refining. Still scratching the surface.

New phase. Higher intensity. Same standard of execution.

Status: Logged.

Standard maintained.

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3

leg day

Lying Leg Curl (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 8

new hip abductor
Set 1: 160 lbs x 6

leg extension slower tempo
Set 1: 210 lbs x 8

bumper plate rdl
Set 1: 315 lbs x 5
Set 2: 225 lbs x 10

smith squat heel elevated
Set 1: 215 lbs x 8

leg curl seated
Set 1: 185 lbs x 9

squat leg press
Set 1: 540 lbs x 6

Seated Calf Raise
“with leg curl machine”
Set 1: 190 lbs x 25

standing calves w pause
Set 1: 180 lbs x 10

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Why not hit some legs🤷‍♂️

Standing Calf Raise (smith)
Set 1: 285 lbs x 12
Set 2: 285 lbs x 12

Hip Adduction (Machine)
Set 1: 210 lbs x 18
Set 2: 210 lbs x 14

Hip Abduction (Machine)
Set 1: 150 lbs x 10
Set 2: 140 lbs x 10

Pendulum Squat (Machine)
Set 1: 160 lbs x 9
Set 2: 135 lbs x 10

Romanian Deadlift (smith)
Set 1: 215 lbs x 7
Set 2: 195 lbs x 9

Belt Squat (Machine)
Set 1: 270 lbs x 14
Set 2: 270 lbs x 10

Lying Leg Curl (Machine)
Set 1: 130 lbs x 7
Set 2: 70 lbs x 9 [Drop]

Leg Extension (Machine)
Set 1: 200 lbs x 8
Set 2: 100 lbs x 9 [Drop]

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6

Late night hammies/glute day @flex_warehouse
Love and hate relationship with these two workouts 🔥

I need a workout partner

4

5

„You could travel the world, but nothing comes close to the golden coast.“ I get it now, Katy!

#usa #unitedstatesofamerica #california #sanfrancisco #losangeles

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Sept 2nd Back session @flex_warehouse

HIT training, two main movement for lat training.

Top set
• Nautilus pullover 140lb to failure
• Nautilus torso arm full stack to failure

37

3

One of those all out effort Tom Platz set @flex_warehouse

Icarian 35° Hack squat 450x15

60

5

Pull day

Seated Cable Row
Set 1: 210 lbs x 7
Set 2: 210 lbs x 7
Set 3: 195 lbs x 10

Pullover (Machine)
Set 1: 120 lbs x 7
Set 2: 110 lbs x 10
Set 3: 110 lbs x 10

Prime Row
Set 1: 130 lbs x 8
Set 2: 130 lbs x 10

The Belt Lat Pulldown
Set 1: 140 lbs x 10
Set 2: 140 lbs x 9

Hammer Curl (Dumbbell)
Set 1: 45 lbs x 10
Set 2: 45 lbs x 9

Bicep Curl (Dumbbell)
Set 1: 30 lbs x 9
Set 2: 30 lbs x 10

36

2

waz leg day in the dungeon. lost a lot of life in my legs the past couple months, trying to get them back to where they were. today was probably the best leg day i’ve had in a good while 🦍

198

2

160 lbs with a crazy 27 set pull day pump
3x sets everything , pullover machine, preacher curl machine, db rear delt row flys, neutral grip pull ups, bb shrug, barbell wrist extension , barbell ulnar wrist curl, lat pulldown standard width, cable underhand mag close grip rows with stretch leaning forward
#bodybuilding #gym #posing

73

5

Chest training 8/12/26 @flex_warehouse

Clips are of top sets for each movement. Started off with pre-exhaustion HIT training.

• OG Nautilus Double Chest. Unable to post longer than 1 min clip, performed a few thousand reps with whatever that weight was.

• Flex Leverage 270lbx10

•Body Masters CX-P 230x9

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6

One of my push days

Chest Press (Machine)
Set 1: 270 lbs x 9
Set 2: 270 lbs x 7
Set 3: 230 lbs x 9
Set 4: 230 lbs x 9

Incline Bench Press (Smith Machine)
Set 1: 175 lbs x 9
Set 2: 175 lbs x 8
Set 3: 155 lbs x 10

Butterfly (Pec Deck)
Set 1: 160 lbs x 8
Set 2: 160 lbs x 8

Lateral Raise (Dumbbell)
“2 sets front, 2 sets side. Alternate from set to set”
Set 1: 35 lbs x 14
Set 2: 25 lbs x 13
Set 3: 35 lbs x 13
Set 4: 25 lbs x 13

Triceps Pushdown
Set 1: 150 lbs x 9
Set 2: 140 lbs x 9
Set 3: 140 lbs x 8

Triceps Rope Pushdown
Set 1: 105 lbs x 10
Set 2: 105 lbs x 10

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