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Single Digits here we come!

FlexW99

FlexW99

Well-known member
So, to those who have been following pretty much from my beginning some 6 mos ago, I'm almost there. 10.9% BF is where I stand at the moment, 207-210ish fluctuating.

If you havent followed, just some 6 mos ago, I was 245+, 23%+ BF.

I am registered with the NPC. There is a show I've targeted on Oct 23rd. Depending on my confidence level, progress, and more importantly appearance will decide whether I actually get up there and do it.

For this run and hopefully the run that puts me into and over the top is the following:

50/75/75/100/100 of HDrol and Usplabs OEP. Ill finish up with 3 wks of clomid and hop right into a 19nor for 4-5 wks.

I'm in my 2nd week of Hdrol and just started OEP today.

My carb intake, I pretty much split in half. I will refeed every 4 days or so, 1 heavy carb meal. So far so good, 3 days in, and I have about 240g carbs ingested/~80 a day.

Come follow me as I finally try and get into single digit bf levels after all these years.

Today, my workout was the following:

Shoulders/Chest

Incline Bench
135 - 10, 10
185 - 8
135 - 10, 10

Hammer Strength Seated Bench
3 plates per side - 8
2 plates + 1 QP - 10, 10
2 plates - 10
1 plate + 1 QP - 12

Side Lateral Dumbbell Raise
30 - 10, 10, 10, 10, 8

Front Raises
25 - 10, 10, 10
20 - 10, 10

Barbell Shrugs
135 - 10
225 - 10, 10
135 - 10

20 min low intense cardio, 15 min sauna.

-Aggression up! Shoulder limiting me as usual. This Sunday Im going to do a few exercises that provide the least pain and then Im going to incorporate them in 1 chest workout instead of 2.

-Felt focused all day. Cant wait to hit arms tomorrow.
 
Libido checkin too :)

Good times!
 

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MrBigPR said:
enemy ain't sh*t brah...keep killing it señor.

how is the wife liking ur transformation?
Click to expand...

I think she loves that I've stuck with it..Shes loved me no matter what, whenever, whatever so theres no real difference there.

Thanks for askin..
 
Let's see what Hdrol can bring to the table!!
 
Oh I'm so in on this one! I miss being on H-Drol - it was fantastic! I hope it treats you as well as it treated me :)

Hell - I might skip the Phera for my winterbulk and go with H-drol/Bold stacked together instead ;) Thats how much I miss H-Drol :love:

Kill it Flex!! :thumbsup:


//CC
 
Subbed....I know you'll kill it!!!
 
I am in where is the starter pic Flex? Let's do this!
 
MrKleen73 said:
I am in where is the starter pic Flex? Let's do this!
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Starter, as in right now or when I first started some 40lbs ago?

Ill get some stuff up this weekend..

EDiT: Yo fellaz I just wanna say; everytime I feel like takin my foot off the pedal a tad or half-a$$in it, I think about you guys..seriously..I feel obligated to bust my a$$ cuz I know you guys are and because you've invested your time in following all my logs...Thanks a whole lot fellaz...
 
FlexW99 said:
Starter, as in right now or when I first started some 40lbs ago?

Ill get some stuff up this weekend..

EDiT: Yo fellaz I just wanna say; everytime I feel like takin my foot off the pedal a tad or half-a$$in it, I think about you guys..seriously..I feel obligated to bust my a$$ cuz I know you guys are and because you've invested your time in following all my logs...Thanks a whole lot fellaz...
Click to expand...

From this starting point. No taking the foot off the pedal. I may throw in some posing practice myself and if I am looking the part after dieting... Well you know. I have the bug to compete and if looking better than last cut I may talk myself into it. Right now still not going to...
 
Arms/Back

Arms/Back

Barbell Cheat Curls
135 - 6, 6, 5

Hammer Curls
40 - 8, 8, 6

Reverse Ez Curls
40 w/o bar - 8
30 - 8, 8
20 - 7

Iso Cable Curls
15 - 10, 10
10 - 10

Close Grip Bench
135 - 10
185 - 10
205 - 8
245 - 3
225 - 3

Tricep Extensions superset Cable Kicks superset with tri pushes
80 - 15 cable - 15 tri pushes - 15
110 - 8 cable - 8 tri pushes - 8
110 - 6 cable - 6 tri pushes - 5, 6

Lat Pulldowns
115 - 14, 12, 10

One Arm Cable row, standing
70 - 10
100 - 10, 10

20 min low intense cardio, 15 min sauna.

-Feelin good. Real good. Focused, getting stronger and intensity is rising. No sides to report at the moment.

-Cardio tomorrow.
 
From this rubbish

From this garbage pail kid ....
 

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Workin

Just gotta get these poses down, little off but you get the point.
 

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Man, those are some absolutely amazing improvements!
 
Night and day difference Flex!!
 
Today, cardio. Basketball. Not sure how long I can do this for since it eats up major cals. I feel great though, even on low carbs.

My aggression, libido, are up. I was a rabid dog on the court. My ambition is at full throttle. I love this hdrol so far!!

Tomorrow back to the weights, chest/shoulders/bis..BTW, muscles are getting hard as rocks..even at rest..
 
ERRRRRRRRRRRRRRRRRRRRRRRRRRR!! !

Chest/Shoulders/Bis

HAmmer Strength Seated Bench
3 plates + 1 QP - 8, 6
3 plates - 8
2 plates + 1 QP - 8

Hammer Strength Decline, 1 arm at a time
2 plates - 10, 10, 10

Dumbbell Flyes superset wide pushups, no rest between sets
35 - 10 pushes 10 right into
30 - 10 pushes - 8
25 - 10 pushes - 6

Pec Dec
115 - 10, 10, 10

Cable Xovers

Cool here. I tried something different. I did these without handles. Just the ball and hook. This made my grip palms up and I concentrated on touching pinkies on the way down. Worked well!

15 - 10, 10,
10 - 10

Cable laterals
15 - 10, 10
10 - 10

Concentration Curls
25 - 10, 10, 10

20 min low intense cardio, 15 min sauna

-Just lovin how I'm feeling right now. My strength, intensity, focus, recovery, libido, attitude are ALL up.

-So it begins. 1 week in. Lost ~3 lbs, most likely water with the lack of carbs.
Will do a refeed meal tomorrow. Fuggin cloud 9 boys...CHANGES CHANGES CHANGES..

LETS ROCK!
 
Amazing results my man! You look like a new man :thumbsup:
Can't wait to see the end results of this H-Drol cycle. It's gonna be sweet for sure ;)

//CC
 
Back/Traps/Tris

Back/Traps/Tris

Cleans
135 - 10
185 - 8
135 - 15, 15

Barbell Rows
135 - 10
185 - 10, 8, 8

Wide Grip Pullups
BW - 7, 6, 5

Rear Delt Machine
130 - 10
100 - 10, 10

Behind the back BArbell Shrugs
135 - 10, 10

Front Barbell Shrugs
315 - 6
225 - 10

BTN Overhead Tricep Press superset tri pushes no rest between sets
100 - 8 tri pushes - 8
80 - 10 tri pushes - 8
65 - 10 tri pushes - 10

Tricep Pushdowns superset reverse pulldowns
50 - 10 rev pulls 35 - 10
50 - 10 rev pulls 35 - 8
50 - 8 rev pulls 30 - 6, 7

20 min low intense cardio, 10 min sauna

-Work right dere. Tired, carb depleted, but just refed with 100g or so of complex carbs. Everyday I see slight changes now. Its extremely gratifying. We're gonna keep this going.
-Legs tomorrow. Shootin for lighter weight, reps, reps, reps.
 
Nice workout Flex!!
 
Great accomplishment sofar! Keep hugging the iron! Best of Luck!
 
Quads/Calves

Quads/Calves

Leg Extensions
70 - 15
130 - 10
110 - 10, 10

Squats
225 - 10, 10, 10

Centuries
90x10, 180x20, 270x30, 360x20, 360x20, 270x30, 180x20, 90x10

Wall Squats
40 seconds, 20 sec rest, 4 sets.

Calves
5 min straight calf raises.

20 min low intense cardio, 15 min sauna.

-Quick, solid work.
 
I'd rather eat...

Invalid Link Removed
 
I can eat this much: :jaw:

//CC
 
Thanks for the early morning libido check!!! How did you enjoy the centuries Flex???
 
punthra said:
Thanks for the early morning libido check!!! How did you enjoy the centuries Flex???
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I got those from you awhile back bigman. Those are WORK. I don't fly through em either. 90x10 is slow and controlled. I try and maximize every rep regardless of weight. I always have a hard time gettin the 40 reps of 360.
 
Shoulders/Chest/Hammies

Shoulders/Chest/Hammies

Flat Bench
135 - 10, 10
275 - 6
245 - 8
225 - 10
185 - 8
135 - 12

Incline Dumbbell superset pushups
65 - 10 pushes - 8 no rest,
50 - 6 pushes - 5 no rest,
45 - 8 pushes - 5

Dumbbell Lateral
30 - 10, 10, 10

Front Raises
25 - 8, 8, 8

Stiff Legged Deads
135 - 10, 10
225 - 10, 10, 10

20 min low intense cardio, 15 min sauna.

-Work complete.
 
Work

Arms/Back

Dumbbell Curls
50 - 6, 6
40 - 10

Hammer Curls
40 - 8, 8, 6

Reverse Ez Curls
40 - 10, 10, 10

Preacher Curl Machine
95 - 10, 8
80 - 10

Close Grip Bench
135 - 10, 10
225 - 7
185 - 10

Tricep Extensions superset rope pulldowns superset with tri pushes
110 - 12 rope 100 - 10 tri pushes - 8
110 - 8 rope 80 - 8 tri pushes - 6, 7
90 - 8 rope 80 - 6 tri pushes - 5, 6

Lat Pulldowns
115 - 14, 12, 10

One Arm Cable row, standing
70 - 10, 10, 10

20 min low intense cardio, 15 min sauna.

-Another damn good day. Everything status quo, where it needs to be.
 
How's the H-Drol treating you big man? Any sides so to speak of? Your at 75mg now right?

//CC
 
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