Single Digits here we come!

[FlexW99]

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.

 

[MrBigPR]

u kno I'm in...

 

[FlexW99]

I actually see a light at the end of this tunnel..

I smell the fear in my enemy..
:saw:

 

[FlexW99]

Libido checkin too

Good times!

 

[MrBigPR]

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

how is the wife liking ur transformation?

 

[FlexW99]

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

how is the wife liking ur transformation?

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..

 

[Dragon93]

subbed

 

[AZMIDLYF]

Let's see what Hdrol can bring to the table!!

 

[ConcreteConny]

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

Kill it Flex!! :thumbsup:


//CC

 

[Mongo97]

Im in. Hdrol should get you to those single digits nicely!

 

[punthra]

Subbed....I know you'll kill it!!!

 

[MrKleen73]

I am in where is the starter pic Flex? Let's do this!

 

[FlexW99]

I am in where is the starter pic Flex? Let's do this!

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...

 

[MrKleen73]

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...

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...

 

[FlexW99]

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.

 

[FlexW99]

From this rubbish

From this garbage pail kid ....

 

[Dragon93]

Great workout bud.

 

[FlexW99]

To this....

Much cleaner...

 

[FlexW99]

Back rubbish

YUCK!

 

[FlexW99]

Workin

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

 

[FlexW99]

Workin on dem Peaks!

Pikes Peak!

 

[FlexW99]

All I got for now...we'll see where I am in 16 wks!!

 

[Dragon93]

They look great bro keep up the hard work

 

[punthra]

Man, those are some absolutely amazing improvements!

 

[AZMIDLYF]

Night and day difference Flex!!

 

[FlexW99]

libido check!

!!!!!!!

 

[FlexW99]

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..

 

[FlexW99]

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!

 

[FlexW99]

Attitude adjustment?

!!!!!!!!!!!!!!!!!!!!

 

[ConcreteConny]

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

 

[FlexW99]

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.

 

[Dragon93]

Great workout Flex

 

[punthra]

Nice workout Flex!!

 

[TheTransforma]

Great accomplishment sofar! Keep hugging the iron! Best of Luck!

 

[FlexW99]

Thanks fellaz..lets keep rollin, I feel like a BEAST!

 

[FlexW99]

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.

 

[Dragon93]

Nice workout Flex

 

[FlexW99]

Lets play!

!!!!!!

 

[AZMIDLYF]

I'd rather eat...

View attachment 34304

 

[ConcreteConny]

I can eat this much: :jaw:

//CC

 

[punthra]

Thanks for the early morning libido check!!! How did you enjoy the centuries Flex???

 

[FlexW99]

Thanks for the early morning libido check!!! How did you enjoy the centuries Flex???

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.

 

[FlexW99]

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.

 

[Dragon93]

another Great workout Flex but I wouldn't expect any less.

 

[FlexW99]

Will these 2 please choke me out?

BWHAHAHA!

 

[FlexW99]

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.

 

[FlexW99]

Love Italian women!

!!!!!!!!!!

 

[Dragon93]

Great numbers flex

 

[ConcreteConny]

How's the H-Drol treating you big man? Any sides so to speak of? Your at 75mg now right?

//CC

 

[FlexW99]

How's the H-Drol treating you big man? Any sides so to speak of? Your at 75mg now right?

//CC

Dude! None. Libido up, aggression up, focus up, muscles harder, sleep aint so bad. At 75, upping to 100 on Wed for 2 wks.