Rodja's FlashOver Log

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    Rodja's FlashOver Log


    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
    M.Ed. Ex Phys
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    Nice..can't wait to see how you like it.
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    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.
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    •   
       

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    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.
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    Quote Originally Posted by Killerkanadia View Post
    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.
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    Rodja,GMS builds up in your system with use correct? So this should get better the longer we take it?
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    Quote Originally Posted by AZMIDLYF View Post
    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.
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    First use of GMS for me as well. Can't wait to see what it does!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    subbed - i'm not a big pre-workout supp guy either but if this one works for you i might give it a try
    Back.... for real this time
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    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.
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    Quote Originally Posted by djbombsquad View Post
    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.
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    Subbed... Tear it up buddy
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    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.
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    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.
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    Hoping to get mine today.
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    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.
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    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...
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    I actually got it yesterday. I'll update tomorrow on yesterday's and today's training.
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    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.
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    Quote Originally Posted by djbombsquad View Post
    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.
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    Quote Originally Posted by ccnAbolic View Post
    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.
    Good points to know because this will be first time using GMS!
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    This version of FO actually has Glycine instead of GMS. Slightly different and more water-soluble.
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    11/25: Bench Press

    Pre-Hab
    Rotator Warm-Up

    Bench Press: 155x5, 165x5, 175x10
    Facepulls/Pullups: 170x12/8, 170x12/8, 170x12/8, 180x10/8
    BB Rows/Side Laterals: 245x12/35x12, 245x12/35x12, 245x12/35x12

    I woke up today with a very stiff left AC, which has been a constant battle for me this year. I have been pretty damn healthy lately, but I think I slept on it the night before and it felt impinged. During my warm-up, I wasn't able to really loosen it up, so I had to be conservative with my numbers. I never quite found my groove as I also couldn't get a proper scapula adduction, but I endured.

    Initial FO impressions:
    1. The taste is very good. I use 1.5 scoops in about 12 oz of water ~30 minutes prior to arriving at the gym.
    2. Just enough stim at the aforementioned dose without the feeling of having a coronary. I haven't been taking stims for awhile, so my receptors are pretty fresh.
    3. Solid pumps without even training for a pump. The norvaline/glycine combo is a nice 1-2 punch in this dept.
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    Did you take a look at my log to compare and contrast?

    I am nearing the end.
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    Quote Originally Posted by djbombsquad View Post
    Did you take a look at my log to compare and contrast?

    I am nearing the end.
    I glanced, but our training is not really similar so it's hard to make a direct comparison.
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    True. I was thinking more basic stuff like energy, focus, strength, how thisrty you are etc.
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    Quote Originally Posted by djbombsquad View Post
    True. I was thinking more basic stuff like energy, focus, strength, how thisrty you are etc.
    Like I said, our training is worlds apart and drawing any comparison is very difficult. You're doing a straight hypertrophy split and I honestly could care less about size anymore. In fact, I need to lose some since I've gotten kinda heavy lately.

    11/27: Deadlift

    This is the only lift out of the four that I've done consistently in recent months. Using the formula in the 5/3/1 template, I'm at about a 485 deadlift. Taking 10% puts me at about 425 and the first week is 85% of this for max reps (375).

    Pre-Hab
    Piriformis MFR
    PVC Pipe Rolling (subbed in for a foam roller)

    Deads: 365x5, 370x5, 375x8
    BB Lunges (per leg): 135x12, 155x10, 165x8
    Hypers: BW+45x15, BW+90x15, BW+135x15
    Standing Cable Crunches: 100x10, 100x10, 100x10

    DC Stretches
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    Hit it hard, brother. We've got some major training ahead of us the next few months.
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    Quote Originally Posted by Grmlock View Post
    Hit it hard, brother. We've got some major training ahead of us the next few months.
    I know, bro. I need to get back into fighting shape over the next few months, literally.
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    11/29: Military

    Pre-Hab
    Foam Roll
    Rotator Cuff Warm-up

    Standing Military: 115x3, 125x3, 135x6
    Dips: BW+45x10, BW+45x10, BW+45x10
    Neutral Grip Pullups: BWx10x5
    Pressdowns/Facepulls: 190x15/175x15, 190x15/190x12, 190x15/190x12

    DC Stretches

    This was an odd session for me; I was awake for the entire thing, but I didn't have any focus for about 90% of it. I was good during Standing Military, but I really struggled during Dips. I couldn't seem to get into my groove and find my angle for appropriate depth and contraction. However, I did rebound during my final supersets and felt a great pump in my triceps and mid-trap/rear delt. I chalk it up to not enough sleep during the weekend and training earlier in the day than usual. I am making sure to get in several big meals tonight as I have Squats tomorrow and will need all the energy I can get.
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    11/30: Squats

    Piriformis Pre-Hab
    Foam Roll
    Static Stretches

    Squats: 225x3, 245x3, 255x8
    BB Lunges: 135x12, 135x12, 135x12
    Hypers: BW+45x15, BW+90x15, BW+135x15
    Decline Sit-Ups: BW+10x10, BW+10x10, BW+10x10

    DC Stretches

    This was a ****ing amazing session in so many ways. I expected it to be a tad lackluster because I only had ~50 minutes to train after my warm-up, but I flew through everything. Good drive in the heels and I was able to focus on my technique throughout the motion. The best part was during lunges: the pump in my quads and hamstrings was huge and I was walking around with dead legs after my final set. However, I still had about 20 minutes, so I did my posterior chain work and some abs.

    During the stretching and cool-down, I was able to do something that I haven't been able to do in over a year: the full splits. I've made it a priority to regain my flexibility in my legs, especially in my abductors. Since I've begun the DeFranco method of stretching and mobility, I've slowly attained my goal.
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    12/1: Off

    I had to take the day off today to finish 2 projects and 2 presentations to finish. I finished them and will be able to really hit it hard tomorrow.

    BTW, I've been using 1.5 scoops pre-WO and it has worked excellently.
    M.Ed. Ex Phys
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    12/2: BP, Cardio

    Foam Roll
    Pre-Hab
    Rotator Warm-Up

    BP: 155x3, 175x3, 185x8
    BB Rows: 245x15, 275x12, 295x12
    Incline DB: 70x12, 70x12, 70x10
    Neutral Pullups: 45 total reps (5 sets); these were done in between sets of the DB incline
    DB Shrugs/Incline Scapula Adductions: 120x12/80x10, 120x12/80x10

    DC Stretches

    Cardio

    1/2 mile jog
    8 sprints
    1/2 mile jog

    The sprints were the width of a football field and the rest was the length at a slow jog. It wasn't my cardio that failed first; it was my legs. The distal portion of the hamstring by the medial side of the knee was tight and it just felt weird. I worked up to about 90% of maximum speed and could really feel my muscles firing off. All-in-all, hell of a session and I could have kept going had my legs not given out. Honestly, though, I did much better than I expected considering I haven't done any HIIT-style cardio in quite some time. Lifts were solid and the pump was awesome. My entire upper body was engorged with blood by the end and that was without pump-style training. I'm really digging this FlashOver and I'm not really a pre-WO guy. Kudos to Matt and Omega on this one.
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    Congrats on the split. Good to hear Defrancos mobility routine is treating you so well. I have started doing those two routines.
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    12/4: Conditioning

    1/2 mile jog

    10 rounds:
    Prowler Push: 40M+100 lbs
    30 Jumping Jacks
    3 Tire Flips (450 lbs)

    Total Time: 20:49

    I was absolutely gassed after this session and IDK how I finished it. I have never done both Prowler pushes and tire flips together and it's been a long time since I've done tire flips anyway. Luckily, it was beautiful day outside and I think the sunlight gave me an extra gear. I took only 1 serving before this because I didn't want to get over-stimmed before this. My legs, once again, gave out before my cardio, but I'll get by gas tank back soon enough.
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    this is a good log man keep it up, i just started 5/3/1 myself. How long does the energy from this last compared to other 1,3 dimeth products (if youve tried others)?
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    12/4: Deadlifts

    Pre-Hab
    Warm-Up

    Deads: 315x3, 365x3, 375x3, 385x10
    BB Lunges (reps per leg): 135x10, 155x8, 185x6
    Good Mornings: 95x10, 105x10, 105x10

    DC Stretches

    Well, I was shooting for 7 reps on the deads based upon my lifts last week. Needless to say, I surpassed my own expectations by a good amount. I was quite dizzy and lightheaded after the set and had to take a good 5 minutes before I unloaded the weight and moved onto my next lift. The FO gave a great amount of focus for my main lift, but I think I gassed myself out on the deads. However, since that is the main part of the session, it's not really a big deal. Next week is max reps with 405 and I am shooting for 6, but I'm not sure what to expect.
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    Quote Originally Posted by SweetLou321 View Post
    this is a good log man keep it up, i just started 5/3/1 myself. How long does the energy from this last compared to other 1,3 dimeth products (if youve tried others)?
    I've tried quite a few 1,3 products, but most were proprietary, so it's hard to really give it a fair comparison. I will say that the dose feels much less compared to others, but still is very efficacious. I like the inclusion of the b-PEA and norvaline for focus and pumps, respectively.
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    I almost wish the caffeine and 1,3 dime were left out and more creatine and BA were put in. Then if a person needed to stim they could add their own. I wonder what creatine nitrate would do in this formula??
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    Quote Originally Posted by AZMIDLYF View Post
    I almost wish the caffeine and 1,3 dime were left out and more creatine and BA were put in. Then if a person needed to stim they could add their own. I wonder what creatine nitrate would do in this formula??
    Well, creatine and BA are both really cheap and you could easily add them. 1,3, on the other hand, is not so easily added via powder.
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