Single Digits here we come!
- Thread starter FlexW99
- Start date
FlexW99
Well-known member
Chest/Shoulders/Bis
Chest/Shoulders/Bis
HAmmer Strength Seated Bench
2 Plates - 10, 10, 10, 10
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 - 8 pushes - 8
25 - 6 pushes - 6
Pec Dec
115 - 10, 10, 10
Cable Xovers
15 - 10, 10, 10
10 - 10
TCups
15 - 10, 8, 6
Concentration Curls
30 - 10, 8, 6
20 min low intense cardio, 15 min sauna
-Another one in the books.
My numbers are reading
207.8
10.0 BF%
For the sake of consistency, I'm most likely 1 week out of single digits!! However, a corrected more accurate version probably puts me higher than that which is fine because its all relative at this point. After my 15 week stint, I'll let thee be the judge!
Chest/Shoulders/Bis
HAmmer Strength Seated Bench
2 Plates - 10, 10, 10, 10
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 - 8 pushes - 8
25 - 6 pushes - 6
Pec Dec
115 - 10, 10, 10
Cable Xovers
15 - 10, 10, 10
10 - 10
TCups
15 - 10, 8, 6
Concentration Curls
30 - 10, 8, 6
20 min low intense cardio, 15 min sauna
-Another one in the books.
My numbers are reading
207.8
10.0 BF%
For the sake of consistency, I'm most likely 1 week out of single digits!! However, a corrected more accurate version probably puts me higher than that which is fine because its all relative at this point. After my 15 week stint, I'll let thee be the judge!
FlexW99
Well-known member
Lets keep doin this!
Back/Traps/Tris
Cleans
135 - 10
205 - 5, PR!
185 - 10, 8
155 - 8
Barbell Rows
185 - 10, 8, 8
Wide Grip Pullups
BW - 7, 6, 5
Rear Delt Machine
130 - 12
100 - 12, 12
Dumbbell Shrugs
125 - 10
115 - 10
105 - 10
Tricep Extension super tricep pushdowns super tri pushes
110 - 10 pushdowns - 110-10 tri pushes - 10 no rest
110 - 8 pushdowns - 110-8 tri pushes - 8 no rest
80 - 10 pushdowns - 110-6 tri pushes - 5,6
20 min low intense cardio, 15 min sauna
-Feelin good. However, I'm feelin the affects of low carbs. I drop energy levels pretty quick as expected. There's no quit in this kid though and theres not much complainin either. I'm just getting work done.
-Along with lower energy levels, my right shoulder is still fugged up, and now my left elbow feels like it has bursitis, some type of imflammation. Just seriously feels overused, sensitive. Gonna invest in some elbow wraps. We gotta keep workin..no stop.
-Wednesday, up dose of HDROL to 100mg for 2 wks.
Back/Traps/Tris
Cleans
135 - 10
205 - 5, PR!
185 - 10, 8
155 - 8
Barbell Rows
185 - 10, 8, 8
Wide Grip Pullups
BW - 7, 6, 5
Rear Delt Machine
130 - 12
100 - 12, 12
Dumbbell Shrugs
125 - 10
115 - 10
105 - 10
Tricep Extension super tricep pushdowns super tri pushes
110 - 10 pushdowns - 110-10 tri pushes - 10 no rest
110 - 8 pushdowns - 110-8 tri pushes - 8 no rest
80 - 10 pushdowns - 110-6 tri pushes - 5,6
20 min low intense cardio, 15 min sauna
-Feelin good. However, I'm feelin the affects of low carbs. I drop energy levels pretty quick as expected. There's no quit in this kid though and theres not much complainin either. I'm just getting work done.
-Along with lower energy levels, my right shoulder is still fugged up, and now my left elbow feels like it has bursitis, some type of imflammation. Just seriously feels overused, sensitive. Gonna invest in some elbow wraps. We gotta keep workin..no stop.
-Wednesday, up dose of HDROL to 100mg for 2 wks.
ConcreteConny
Well-known member
:You_Rock_Emoticon: Those puppies look daymn sweet :32:
Solid workouts and glad to hear the H-Drol has a positive impact on you - it did treat me very well also considering libido, aggression, fullness, etc.
Keep us posted on how 100mg treats ya :thumbsup:
You will hit the single digits in notime mate :veryhappy:
//CC
Solid workouts and glad to hear the H-Drol has a positive impact on you - it did treat me very well also considering libido, aggression, fullness, etc.
Keep us posted on how 100mg treats ya :thumbsup:
You will hit the single digits in notime mate :veryhappy:
//CC
FlexW99
Well-known member
I think push. I just did back yesterday and no pain really. However, yesterday I couldn't supinate my wrist cuz of the pain in the elbow/forearm region. I remember while I was benching last week, my elbow shaking wicked, but didnt think anything of it..just weakness, instead could be an injury now...
I'm lookin into some elbow wraps of some sort now...FFS!
FlexW99
Well-known member
Legs - Mind/muscle
Good Evening gentlemen. Had 1 hell of a workout today. Not that I lifted crazy weight, or put up multiple PR's, but it was emotionally supercharged. It was honestly a workout you probably get once a year. One of those where you feel no pain, where you feel no limits, where no is not an answer. Please try and reflect on a workout where you felt this way so you can get the idea of where I was mentally. I had to dig deep mentally today and got it multiple times, where every rep wasn't pain, it was beyond that, it was love/hate, jealousy/envy, passion, and then my exhale breaths was me releasing all that.
Just phenomenal today. Not sure why I hit this zone today. I did do deadlifts for the first time in about 6-7 years and hit it fuggin hard. Be rest assured todays workout was everything I had, physically/mentally.
Now the emotionally charged workout: I will be detailed, I was so in the zone it was sick.
Deadlifts - No wraps no belt. Sumo style
135 - 10
315 - 5 sets of 5; 20 seconds rest.
PHUCK YEAH! After 3rd set I was already roasted. My back was pumped, losing my grip.
My partner was counting my rest time. Everytime I brought my heart rate down 2 BPM he was like 16, 17, 18 seconds, I was damn already! The first time I ever did these, I was in my early 20's and pretty much turned purple, then white, lightheaded and had to go home. I finished up strong though, it was great to conquer this again. It's been so long!
Centuries!
90x10, 180x20, 270x30, 360x20, 310x40, 270x30, 180x20, 180x10
So, I didn't hit my 40x360. Tendonitis was bothering me, didn't sleeve my knees today. Not too dissapointed though as I still got my reps in, my pump, and actually every set after the deadlifts had me feelin a tad nauseaous.
Wall Squats
Last week pumped out 4 sets of 40 seconds, 20 seconds rest. Well, riding the wave, I said lets do 5 sets of 50 seconds, 10 seconds rest. First 2 sets, cake. Last 3, holy hell my legs were trembling/shaking uncontrollably. We got it done though, last set I almost fell over.
Leg Extensions
110 - 17 reps, 10 reps
70 - 20 reps
My legs were so sensitive at this point. I almost felt like I was chiseling new striations in my legs with every rep.
Seated Calves
200 - 6
200x6, 195x8, 150x6, 145x6, 100x8, 95x8, 50x8, 45x6 - One big drop set, FIRE FIRE FIRE.
Thank you, this workout is DONE.
20 min low intense cardio, 15 min sauna.
Still hooked up my cardio and sauna. NO workout is complete without them.
Good Evening gentlemen. Had 1 hell of a workout today. Not that I lifted crazy weight, or put up multiple PR's, but it was emotionally supercharged. It was honestly a workout you probably get once a year. One of those where you feel no pain, where you feel no limits, where no is not an answer. Please try and reflect on a workout where you felt this way so you can get the idea of where I was mentally. I had to dig deep mentally today and got it multiple times, where every rep wasn't pain, it was beyond that, it was love/hate, jealousy/envy, passion, and then my exhale breaths was me releasing all that.
Just phenomenal today. Not sure why I hit this zone today. I did do deadlifts for the first time in about 6-7 years and hit it fuggin hard. Be rest assured todays workout was everything I had, physically/mentally.
Now the emotionally charged workout: I will be detailed, I was so in the zone it was sick.
Deadlifts - No wraps no belt. Sumo style
135 - 10
315 - 5 sets of 5; 20 seconds rest.
PHUCK YEAH! After 3rd set I was already roasted. My back was pumped, losing my grip.
My partner was counting my rest time. Everytime I brought my heart rate down 2 BPM he was like 16, 17, 18 seconds, I was damn already! The first time I ever did these, I was in my early 20's and pretty much turned purple, then white, lightheaded and had to go home. I finished up strong though, it was great to conquer this again. It's been so long!
Centuries!
90x10, 180x20, 270x30, 360x20, 310x40, 270x30, 180x20, 180x10
So, I didn't hit my 40x360. Tendonitis was bothering me, didn't sleeve my knees today. Not too dissapointed though as I still got my reps in, my pump, and actually every set after the deadlifts had me feelin a tad nauseaous.
Wall Squats
Last week pumped out 4 sets of 40 seconds, 20 seconds rest. Well, riding the wave, I said lets do 5 sets of 50 seconds, 10 seconds rest. First 2 sets, cake. Last 3, holy hell my legs were trembling/shaking uncontrollably. We got it done though, last set I almost fell over.
Leg Extensions
110 - 17 reps, 10 reps
70 - 20 reps
My legs were so sensitive at this point. I almost felt like I was chiseling new striations in my legs with every rep.
Seated Calves
200 - 6
200x6, 195x8, 150x6, 145x6, 100x8, 95x8, 50x8, 45x6 - One big drop set, FIRE FIRE FIRE.
Thank you, this workout is DONE.
20 min low intense cardio, 15 min sauna.
Still hooked up my cardio and sauna. NO workout is complete without them.
FlexW99
Well-known member
Work
Arms/Back
Buddy Curls
50 lbs - 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 reps
Spider Curls
55 - 6
35 - 8, 8
Hammer Curls
40 - 8
35 - 8, 8
Hammer Strength Iso Curl
60 - 10
110 - 10, 10
Preacher Negatives
200 - 5, 5, 4
Close Grip Bench
135 - 10
185 - 10, 10, 10
Tricep Extensions superset overhead rope extentions superset with tri pushes
110 - 14 rope 70 - 10 tri pushes - 10
110 - 10 rope 60 - 8 tri pushes - 8
80 - 8 rope 60 - 6 tri pushes - 6
Lat Pulldowns
115 - 14, 12, 10
One Arm Cable row, standing
70 - 10, 10, 10
20 min low intense cardio, 15 min sauna.
-Holy $hit. Lots of work, maybe too much. A little flat today too. Surprised as I carbed up some last nite.
-Worn the hell out after this one.
Arms/Back
Buddy Curls
50 lbs - 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 reps
Spider Curls
55 - 6
35 - 8, 8
Hammer Curls
40 - 8
35 - 8, 8
Hammer Strength Iso Curl
60 - 10
110 - 10, 10
Preacher Negatives
200 - 5, 5, 4
Close Grip Bench
135 - 10
185 - 10, 10, 10
Tricep Extensions superset overhead rope extentions superset with tri pushes
110 - 14 rope 70 - 10 tri pushes - 10
110 - 10 rope 60 - 8 tri pushes - 8
80 - 8 rope 60 - 6 tri pushes - 6
Lat Pulldowns
115 - 14, 12, 10
One Arm Cable row, standing
70 - 10, 10, 10
20 min low intense cardio, 15 min sauna.
-Holy $hit. Lots of work, maybe too much. A little flat today too. Surprised as I carbed up some last nite.
-Worn the hell out after this one.
MrKleen73
Legend
Get some myofascial release going on in that triceps area right above your elbow with a tennis ball or something and see if it helps. I imagine the shaking was just you straining against the weight but still that doesn't mean you didn't get knotted up from it.
Workouts are looking on point and I can't wait to see what is next for you Bro. The sudden changes are just around the corner for both of us regarding our cuts.
FlexW99
Well-known member
........
Shoulders/Chest/Hammies
Flat Bench
135 - 10
275 - 6
225 - 10, 9
Incline Dumbbell superset pushups
70 - 10 pushes - 8 no rest,
50 - 6 pushes - 5 no rest,
50 - 6 pushes - 5
Cable Military Presses
60 - 15
120 - 10, 120
160 - 8, 8
Dumbbell Lateral
25 - 10, 10, 10
Front Raises
25 - 8, 8, 8
Stiff Legged Deads
135 - 10, 10
225 - 10, 10
20 min low intense cardio, 15 min sauna.
-Work complete.
Shoulders/Chest/Hammies
Flat Bench
135 - 10
275 - 6
225 - 10, 9
Incline Dumbbell superset pushups
70 - 10 pushes - 8 no rest,
50 - 6 pushes - 5 no rest,
50 - 6 pushes - 5
Cable Military Presses
60 - 15
120 - 10, 120
160 - 8, 8
Dumbbell Lateral
25 - 10, 10, 10
Front Raises
25 - 8, 8, 8
Stiff Legged Deads
135 - 10, 10
225 - 10, 10
20 min low intense cardio, 15 min sauna.
-Work complete.
Mongo97
Member
there are many things i would do with those skittles....
FlexW99
Well-known member
Sunday work!
Chest/Shoulders/Bis
HAmmer Strength Seated Bench
2 Plates - 10, 10, 10, 10
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 - 8 pushes - 8
25 - 6 pushes - 6
Pec Dec
115 - 10, 10, 10
Cable Xovers
15 - 10, 10, 10
Side Dumbbell Raise superset with 45lb front raise super with 45lb upright row
30 - 6, FR - 6, UR - 6 no rest
25 - 6, FR - 6, UR - 6 no rest
20 - 6, FR- 4, UR- 4
Dumbbell Curls
50 - 6
45 - 6
40 - 6
20 min low intense cardio, 10 min sauna
Numbers
207.4 lbs, 9.7%!!!!!!!!!!!!!!!!!!!
Like I said last week, I think a more correct version is obviously higher. I really could be 11-12 range. However, for the sake of relativity and the fact my calipers read 9.7 you can see how far I've come.
The consistent thing I can really point out is that I'm losing about .3% BF per week. My show is set for Oct 23rd. That's 13 weeks away equating to 3.9-4.0% BF lost from now till then. If I'm 12, I dunno if 8 is gonna cut it on stage, if im truly 9.7 or in the 10's, then I think 6-7% on stage for my first would suffice. We'll keep monitoring as I go, I have had a few .6% of BF lost in a week so it can be done.
Chest/Shoulders/Bis
HAmmer Strength Seated Bench
2 Plates - 10, 10, 10, 10
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 - 8 pushes - 8
25 - 6 pushes - 6
Pec Dec
115 - 10, 10, 10
Cable Xovers
15 - 10, 10, 10
Side Dumbbell Raise superset with 45lb front raise super with 45lb upright row
30 - 6, FR - 6, UR - 6 no rest
25 - 6, FR - 6, UR - 6 no rest
20 - 6, FR- 4, UR- 4
Dumbbell Curls
50 - 6
45 - 6
40 - 6
20 min low intense cardio, 10 min sauna
Numbers
207.4 lbs, 9.7%!!!!!!!!!!!!!!!!!!!
Like I said last week, I think a more correct version is obviously higher. I really could be 11-12 range. However, for the sake of relativity and the fact my calipers read 9.7 you can see how far I've come.
The consistent thing I can really point out is that I'm losing about .3% BF per week. My show is set for Oct 23rd. That's 13 weeks away equating to 3.9-4.0% BF lost from now till then. If I'm 12, I dunno if 8 is gonna cut it on stage, if im truly 9.7 or in the 10's, then I think 6-7% on stage for my first would suffice. We'll keep monitoring as I go, I have had a few .6% of BF lost in a week so it can be done.
FlexW99
Well-known member
HAH! Doesn't seem like it...My Wed and Sat are just cardio so those are my days off during this prep. I don't however have a day that I just do nothing. Not right now anyway..after this prep however, I may go back to a conventional split..I'm really loving training each bodypart twice a week and dedicating my time towards it..
FlexW99
Well-known member
I hear you. However, I don't think I can get that low in time. Honestly, if I have a 6-8 pack to show, I will be doing it regardless. The experience in its own is what I'm after.
We'll see!
Mongo97
Member
I think you can hit 6%...keep crushing those weights bro!
ConcreteConny
Well-known member
MrKleen73
Legend
Keep on trucking man. Let the mirror be your guide, as long as the BF calipers are consistently going down and you are looking great in the mirror 6% can get you a win in the novice class. Not saying you shouldn't keep aiming for the sky because you should but remember you are going to go against other novices. Have you increased our cardio any more? If not I would go ahead and add in some more cardio now. Then you can drop calories next. Just step it up. You got to reformulate your plan of attack so you are averaging a little more weight loss now. Hit me up I think you have my email. If not PM me and I will give it to you. I want to see exactly what your eating daily and get an idea of what changes we can make to speed up the loss. You have the muscle it is conditioning now. Let's figure out how to get it to display itself even more quickly.
FlexW99
Well-known member
I'll hit u up with the details 2nite my friend! TY!
FlexW99
Well-known member
BAck
Back/Traps/Tris
Cleans
135 - 10
225 - 1, tied PR!
185 - 10, 10
Barbell Rows
135 - 10
155 - 15, 12
135 - 14
Wide Grip Pullups
BW - 7, 6, 5
Rear Delt Machine
105 - 12,12,8
Barbell Shrugs
135 - 10
275 - 10, 10, 10
Reverse Grip Bench Press
135 - 10
185 - 10
135 - 15
Overhead Rope Tricep Ext
70 - 10, 10, 10, 10
20 min low intense cardio, 15 min sauna
-Ride keeps going!
Back/Traps/Tris
Cleans
135 - 10
225 - 1, tied PR!
185 - 10, 10
Barbell Rows
135 - 10
155 - 15, 12
135 - 14
Wide Grip Pullups
BW - 7, 6, 5
Rear Delt Machine
105 - 12,12,8
Barbell Shrugs
135 - 10
275 - 10, 10, 10
Reverse Grip Bench Press
135 - 10
185 - 10
135 - 15
Overhead Rope Tricep Ext
70 - 10, 10, 10, 10
20 min low intense cardio, 15 min sauna
-Ride keeps going!
FlexW99
Well-known member
Legs
Legs
Hack SQuat
1 plate per side - 10
2 plates per side - 10
3 plates per side - 8
4 plates per side - 4, 4 assisted
2 plates + QP - 20
Squats
225 - 8, 8, 8
Wall Squats
5 1 min sets, 10 seconds rest
Leg Extensions
110 - 10, 10, 6
Calves
140 - 10, 10, 10
5 mins of calf raises no rest.
20 min low intense cardio, 15 min sauna.
-WORK COMPLETE. Time to eat!
Legs
Hack SQuat
1 plate per side - 10
2 plates per side - 10
3 plates per side - 8
4 plates per side - 4, 4 assisted
2 plates + QP - 20
Squats
225 - 8, 8, 8
Wall Squats
5 1 min sets, 10 seconds rest
Leg Extensions
110 - 10, 10, 6
Calves
140 - 10, 10, 10
5 mins of calf raises no rest.
20 min low intense cardio, 15 min sauna.
-WORK COMPLETE. Time to eat!
FlexW99
Well-known member
They were fuggin shakin today!
ConcreteConny
Well-known member
FlexW99
Well-known member
Arms
Arms/Back
Barbell Cheat Curls
135 - 6, 5, 6 - Few of these I was reppin w/o cheat
Hammer Curls
40 - 8, 8
35 - 10
Preacher Negatives
200 - 5, 5, 4 last set partials 15 reps 50 lbs
Close Grip Incline Bench superset with tri pushes
135 - 10, 10, 10 pushes - 10, 10, 10
Dips
15, 15, 15, 12
Tricep Extensions
90 - 10
155 - Had a partner to push down while I resisted this as it came up. - 8, 8
Lat Pulldowns
115 - 14, 12, 10
One Arm Cable row
75 - 10, 10, 10
15 min HIIT, 8 min sauna.
-Didnt hit 50grams of carbs today and that was with 27 coming post workout. Carb up tomorrow.
-Hella tired but this is the final run. Tired as a mofo after this workout, I hitup the HIIT for 15 mins to top it off. Its gratifying to know I can push to the limits and still come out okay. Time to rest.
-Changing up to Kleens WW for my prep, got some work to do!
Arms/Back
Barbell Cheat Curls
135 - 6, 5, 6 - Few of these I was reppin w/o cheat
Hammer Curls
40 - 8, 8
35 - 10
Preacher Negatives
200 - 5, 5, 4 last set partials 15 reps 50 lbs
Close Grip Incline Bench superset with tri pushes
135 - 10, 10, 10 pushes - 10, 10, 10
Dips
15, 15, 15, 12
Tricep Extensions
90 - 10
155 - Had a partner to push down while I resisted this as it came up. - 8, 8
Lat Pulldowns
115 - 14, 12, 10
One Arm Cable row
75 - 10, 10, 10
15 min HIIT, 8 min sauna.
-Didnt hit 50grams of carbs today and that was with 27 coming post workout. Carb up tomorrow.
-Hella tired but this is the final run. Tired as a mofo after this workout, I hitup the HIIT for 15 mins to top it off. Its gratifying to know I can push to the limits and still come out okay. Time to rest.
-Changing up to Kleens WW for my prep, got some work to do!
FlexW99
Well-known member
Shoulders
Shoulders/Chest/Hammies
Flat Bench
135 - 10
225 - 10, 10, 10
135 Wide - 15
Incline Dumbbell superset pushups
55 - 10 pushes - 8 no rest,
55 - 10 pushes - 8 no rest,
55 - 6 pushes - 5
Hammer Iso Press
90 - 10, 10, 10
Dumbbell Lateral
30 - 8, 6, 6
Front Raises
25 - 8, 8, 8
20 min low intense cardio, 15 min sauna.
-Work complete.
-Light work before I hit the Kleen WW!! Letz rest up and get ready!
Shoulders/Chest/Hammies
Flat Bench
135 - 10
225 - 10, 10, 10
135 Wide - 15
Incline Dumbbell superset pushups
55 - 10 pushes - 8 no rest,
55 - 10 pushes - 8 no rest,
55 - 6 pushes - 5
Hammer Iso Press
90 - 10, 10, 10
Dumbbell Lateral
30 - 8, 6, 6
Front Raises
25 - 8, 8, 8
20 min low intense cardio, 15 min sauna.
-Work complete.
-Light work before I hit the Kleen WW!! Letz rest up and get ready!
FlexW99
Well-known member
Got 3 days left on Hdrol. I'm gonna finish up the log and possibly digress any logging..I wanna be in the best shape of my life in 3 mos and I'll be recording my Kleen Warrior Workouts but after I get home, I wanna be able to forget about it..
Yesteday I took off, normally cardio and today took off, normally Chest/Shoulders/Bis'. Start my tweaked diet and warrior workouts tomorrow. Wish me luck yall!
Yesteday I took off, normally cardio and today took off, normally Chest/Shoulders/Bis'. Start my tweaked diet and warrior workouts tomorrow. Wish me luck yall!
ConcreteConny
Well-known member
As Kleen said - you got this man! :thumbsup: Those striations will pop up in no time!!
Enjoy the last 3 days on H-Drol my friend!
//CC
Enjoy the last 3 days on H-Drol my friend!
//CC
