Rodja's FlashOver Log

[Rodja]

First, I would like to thank Matt (custom) for selecting me to run this pre-WO formula. I'm not a big pre-WO guy, but this one caught my eye when it was released and I had to take advantage of this opportunity to log it. I have yet to receive the product, but I wanted to get the log going to keep my training updated.

FlashOver Label:
Serving Size: 1 Scoop
Servings per Container: 45


Amount Per Serving
Creatine Monohydrate 1,667 mg
Glycerol Mono Stearate 1,667 mg
N-Acetyl Tyrosine 667 mg
Beta-Alanine 533 mg
Beta-Phenethylamine HCL 167 mg
L-Norvaline 100 mg
Caffeine 100 mg
1,3-dimethylamylamine 27 mg


Currently, I am doing a deload after a brutal 7 weeks of setting many PRs and gaining a good amount of LBM all while doing a decent (60-90 minutes/week) of cardio.

Split:
Mon: ME Lower, Core
Tue: Rep Upper, Light Cardio
Wed: Prowler Push
Thu: Dynamic Lower, Sprints
Fri: Sled Drags
Sat: ME Upper, Core
Sun: OFF

I'm working back into getting my MMA conditioning back, but it's going to be a long process and am going to devote several months to getting back there.

Current PRs:
DL: 425x5
Box Squat: 335x5
Box Jump: 46"
DB Row: 150x15
Dips: BW+90x5
Incline DB Press: 90x10
Neutral Pullups: BW+50x3
DB Shoulder Press: 80x8

All of these have been set in recent months and I hope to continue my progress.

Starting Stats:
5'10"
215 lbs
13% BF

Other Supps:
MAP
BCAA
Sesamin
ArginoCarn
Fish Oil

[AZMIDLYF]

Nice..can't wait to see how you like it.

[Rodja]

11/16: Rep Upper

DELOAD

Incline DB Press: 50x15, 50x15, 50x15
Wide Neutral Pullups/Facepulls: 6/115x15, 6/115x15, 6/115x15
DB Shoulder Press: 45x15, 45x15, 45x15
Pressdowns/DB Shrugs: 115x15/70x15, 115x15/70x15, 115x15/70x15

First session of the deload. Just a basic day with 50-60% of normal weight and really focusing on technique and M-M connection during this. Also, trying to keep the joints healthy with regular MFR and stretching.

[Killerkanadia]

Sub'd. Will try this in the future. Curious how you like it though, profile looks spectacular.

Also, curious what Pre-workouts you used that you will be able to compare them to.

[Rodja]

Sub'd. Will try this in the future. Curious how you like it though, profile looks spectacular.

Also, curious what Pre-workouts you used that you will be able to compare them to.

Previous (Stim-based):

VasoCharge
Jack3d
Jacked
NO Shotgun
White Flood
Anadraulic State
Maniac
Chaos
WTF Pumped

There are others, but that's all I recall. I'm not a big pre-WO guy and most of these were samples or using a friends tub.

[AZMIDLYF]

Rodja,GMS builds up in your system with use correct? So this should get better the longer we take it?

[Rodja]

Rodja,GMS builds up in your system with use correct? So this should get better the longer we take it?

Honestly, I'm not sure, but I also have not received the product yet. I hope to start by Monday, but the mail will decide the exact date. I don't have too much experience with GMS, so I couldn't comment on its MoA.

[AZMIDLYF]

First use of GMS for me as well. Can't wait to see what it does!

[CrazyChemist]

subbed - i'm not a big pre-workout supp guy either but if this one works for you i might give it a try

[djbombsquad]

Nice. Do you notice with Flash over you need to drink more water? If you see my log I am drinking a lot more water than a product like Jacked 3d or pre surge unleashed. I had the same issue with Glycergrow from CL I would tend to get more thirsty.

[Rodja]

Nice. Do you notice with Flash over you need to drink more water? If you see my log I am drinking a lot more water than a product like Jacked 3d or pre surge unleashed. I had the same issue with Glycergrow from CL I would tend to get more thirsty.

I haven't received the product yet, so I can't comment on that.

11/18: Lower, Core

Pre-Hab

Box Squats: 205x5, 205x5, 205x5
Squats: 135x3, 135x3
Hypers: BWx15, BWx15, BWx15
Standing Cable Crunches: 50x12, 50x12, 50x12



11/20: Upper

Pre-Hab

Dips/Pullups: BWx15, BWx15/BWx8, BWx15/BWx8
BB Rows/Rear Flys: 225x12/25x15, 225x12/25x15, 225x12/25x15
Hammer Curls/Lying Scaupla Adductions: 40x10/40x15, 40x10/40x15, 40x10/40x15


All-in-all, a successful deload week. My shoulders and back feel good and my CNS feels refreshed to hit it back up on Monday. I am going to be making some adjustments to my split to accommodate more conditioning and MMA training over the next weeks, but it will remain similar.

[JudoJosh]

Subbed... Tear it up buddy

[djbombsquad]

Oh okay. Look at my log so we can compre and contrast. I will keeping a eye out to see about the water intake. I noticed few friends made the same comment about a GMS product. Makes them thisrty more.

[Rodja]

Still haven't gotten the FO yet, but keeping the training updated. I've also started the 5/3/1 System by Wendler.

11/22: Military Press

Foam Roll
Pre-Hab

MP: 105x5, 115x5, 125x5
Dips: BW+25x15, BW+25x15, BW+25x12
Pressdowns: 190x15, 190x15, 190x15
DB Shrugs: 100x15, 100x15, 110x10
Rear Flys: 30x15, 40x15, 40x15

Not 100% sure what my max is on MP right now as I haven't done it in ages, but this first microcycle is mainly to establish current numbers and then the following microcycle will be dedicated to the full system. Also, my shoulders are feeling much more healthy and my ROM is better than it has been in ages. I know the rear flys are not a part of the system, but I have worked very hard on rehabbing on my shoulders and won't let up on the rear delt/mid trap work.

[AZMIDLYF]

Hoping to get mine today.

[Rodja]

Still haven't received the FO

11/23: Squats

Pre-Hab
Foam Roll

Squats: 205x5, 215x5, 225x12
Good Mornings: 95x10, 95x10, 95x10
Hanging Leg Raises/Decline Sit Ups: 15/10, 15/10, 15/10

First time I've done free-weight squats in awhile and did a conservative set on the final one. Using the charts, this equates to about a 315 1RM, which I slightly doubt because I was easily clearing 335x5 on box squats. Still, felt good to be under the bar and re-establishing my technique.

[AZMIDLYF]

I was hoping to get mine today. I am out of town now until Sunday so it will be sitting on my doorstep until then...

[Rodja]

I actually got it yesterday. I'll update tomorrow on yesterday's and today's training.

[Rodja]

11/24: MMA

I didn't have my classes this night because of Thanksgiving so I was able to go to practice for the first time in months. I subbed this instead of Prowler pushes because I knew there was no way in hell that I'd be able to do both in one day at this point. Plus, my thighs were sore from the Tuesday's training.

The class basically went like this:
Warm-up (Basic calisthenics, jump rope, etc.)
Thai pads (front/rear kick combination using both legs)
Sparring

I did 4 total rounds of sparring with each round being 3 minutes. The problem was that the rest time was only 30 seconds. Needless to say, I was GASSED by the end of the 3rd round and, somehow, managed to finish the 4th round. I knew my striking would be awful, so I kept tight on my posture and my footwork and looked for just basic counters and 3-5 strike combos. Also, my number 1 focus was to work on my shot. Since I am a southy, my main takedown is a single-leg and variations from that. There is one of my training partners in particular that I've always struggled to get the TD, so I was determined to get it today.

I shot in with my head on the outside which he stuffed, so I transitioned my head inside to try to finish. As I began to driving and re-establishing my feet, I moved my head to the outside again and then turned the corner, took his back, and got the TD into side-mount.

Mission Accomplished.

[ccnAbolic]

Oh okay. Look at my log so we can compre and contrast. I will keeping a eye out to see about the water intake. I noticed few friends made the same comment about a GMS product. Makes them thisrty more.

Definitely makes me thirsty. I use GMS pretty regularly. Whenever I restart it, I notice that I get some joint soreness and muslce pain for a couple of days. Have seen others post the same thing. Once it builds up it's smooth, engorged sailing. I usually pre-load some water and then make sure to stay well hydrated the whole day.