Flex22 “self-accountability” log

[flex22]

Had a good workout today. Slowed down reps on certain exercises and really helped feeling the movement more. I love hitting back just cause it’s heavy ass weight tons of exercises and so many muscles to work. Jus like legs you know if your not sweating you aent working hard enough when it comes to back. Today I actually went lighter in my rack pulls, widened my hand grip made sure I had a very controlled negative and exploded on the concentric part and then flexed my back hard. And it really helped me feel it in a much better way than I was before. Sometimes you don’t realize your just lifting to lift and not making the most out of your reps or exercise and that’s actually why i stayed away from rack pulls and dead’s for so long. But the way I did them today felt great. I didn’t just feel them in my lumbar area but also lats and traps.
The only other thing I changed was the last two arm exercises I switched from free weights to machine version cause they apparatus was taken and it saved time anyways. Here was todays workout
Pull Day/week 6 “Odin Force”:

One Arm BB Row/4x8
75x8, 100x8, 125x7, 125x6



Inverted Barbell Row w/feet lifted/3x failure
BWx11, BWx9, BWx8

Rack Pulls/5x5
225x6, 315x5, 315x5, 315x5, 315x5



Straight Arm Pulldowns/3x10
50x10, 50x10, 50x9


Standing Chest Pull/4x10
42.5x12, 50x11, 57.5x14, 62.5x10



Ab Crunch Machine(60 sec rest)
110x15, 100x13, 90x11, 80x15


Decine Leg Raises/3x failure
* didn’t get to do cause of time constraint


Preacher Curl Machine/4x8
80x10, 90x8, 90x8, 90x7


Cable iso-Hammer Curl/3x8
30PSx11, 40PSx9, 40PSx8

The ab crunch machine targets my abs so hard it gave me the most brutal cramp that started at themend of jus my 2nd set. Specific abs were just cramping so painfully. Went have to stop and stretch to get rid of them. Thenother thing I wanted to mention is the hammer curl version was holding just the ends of two cables and simultaneously doing hammer curls with them and holding the squeeze at the top. Much much much prefer over the Dumbell version.
Today I used jus humalog with my first meal(7iu) preworkout(10iu) and my 4th meal(7iu).
My gh I did 3iu prebed and 2.5iu about hour and half before workout.

 

[flex22]

So I finished my 6 week Meadows program and am now I a “de-load” phase. Jus doing less volume and not taking sets to all out failure.
I also got my metformin script come in. So today was my last day of using insulin for the time being. I’m currently taking just one metformin 500mg XR in the morning with my big breakfast meal. I’m doing that for 2 weeks then adding my second dose at either meal 3 or 4. Whichever meal is biggest for me. That’s the my plan. If anyone does have any input on a better method please let me know. I would love to know what most people are running it at and timing.
I’m still doin my gh 2iu two hrs preworkout and then 3 iu prebed.
I’ve also had to cut down my Nolvadex to jus 10mg daily cause I was running low and needed to stretch it out till I get more. So I did put in an order for more today. At 20mg daily with the current cycle I’m running it’s perfect. At 10mg I can see some slight puffiness . So I wanna stop it before it gets worse.
I had a leg day yesterday that was really good cause me and my girl got competing with each other pretty good with reps and it was brutal but fun.
Today we did a little different mix then I’ve been doing. We hit bis/tris/delts. Definetly the arms the hardest but got in nice pump with side laterals and then face pulls supersettred with Machine shoulder presses . This was the workout:

*started with cardio with ramp at 7.0 walkin at 3.2mph for 7 mins

Standing incline dual cable curls
20PSx20, 25PSx15, 30PSx10 dropset 20x10, 15x8
Supersetted w/
Standing rope pushdowns
50x20, 60x15, 60x12 dropset 40x10 30x8

Close grip bench w/elite FTS multi-grip neutral bar
135x15, 185x 10, 225x5
Supersetted w/
Scott Concentration curls
25x15, 30x10, 30x8

Standing Reverse grip bicep curl
55x12, 55x10
Supersetted w/
Elbows in BW push-upS
BWx15, BWx13

Lying leg raise
BWx13 BWx10 BWx 10

Cable single arm side laterals
15x15, 20x10, 20x8 dropset 15x7 10x8

Rope face pulls
57.5x12, 52.5x13, 45x15
Superset
Machine delt press
140x10, 120x12

Weighted crunch’s varied 4x15 using 15lb kettlebell *ended with 8 min cardio at 8.0 incline at 3.0mph

 

[juggy38]

Odin force, creeping death 2.0, and colossus, are fun.

High evolutionary is about smack dab in the middle (volume) of Odin force and colossus

 

[flex22]

I’ve still been in a de-load type phase. Workouts have been shorter and less volume . Only taking at most one set to failure on jus certain exercises. Feel like body’s definetly recuperating nicely. Been using 5iu gh split daily and 1000mg xr Metformin daily now too . Most importantly I’ve been making sure I get in at least a minimum of 5 while meals daily usually 6 and that’s not counting shakes. I’ve been reading another great book which I’m almost done with now called dr.Jekyll/Mr.Hyde transformation by Christian Thibadeau and Mark . The books a little old so some info isn’t most recent but overall awesome awesome read and great book for learning about nutrition. How to calculate your BMR and then your BMR with activity level. And then where to go with it once you have a goal depending if type of goal. It’s a very descriptive insightful detailed book I highly recommend for anyone needing help with there nutrition. I also after going through more offline John Meadows books believe my next routine if going the be his book the “grandmaster”. I’m not 100% sure if that was the name but I will let y’all know very soon.
So I will be starting my new program very soon and will start again doing my regular workout logs once I start.
I’m still doing the same stack as well and feel amazing . No lethargy no bloat strength up size up I’m very happy . Cycle is bleow

200mg test 400 mix eod
50mg Ment Ace eod
100mg npp 200 eod
100mg mast prop eod
20mg Nolvadex daily
5 iu gh daily split twice
1000mg Metformin XR daily split twice

 

[flex22]

Yeeaaaa boyyy, today I started my new training program and loved the first day. Overall jus awesome day. Woke up early got quick little order out then went to see my oldest daughters lacrosse game. Started tanning last week so this week was only second time but already definetly have some really good color. I only go once a week cause they’re super high quality beds and the once Week does the job. My girl highly agrees! After that went out to eat late breakfast and then home to eat again before gym. I’ve really been keeping up on my diet making sure no matter what type of day I’m having I’m still gettin in all my meals even if there not at there normal time. Really feel good on the Metformin. Haven’t felt any of the early side effects some people say they get with stomach issues. So funny story I actually made my final decision on which program I’m gonna start while at the restaurant today. I’ve chosen another Meadows program called “The Grandmaster” . I really like the way the split is and the to schemes are very very different from my last program “Odin Force”. I did do jus a 10iu humalog shot preworkout . So my schedule today looked like this
915am 500mg Metformin XR with meal 1(50g mixed protein shake and bowl of half cheerios/special k
11am banana/Greek yogurt
130pm (2)pancakes/3 sausage /3 whole eggs
2pm 2.5iu gh/ 50mg ment, 200mg test,
100mg mast, 100mg npp
3pm preworkout shake
315pm 10iu humalog
330-5pm workout w/intra shake throughout 65g carbs/15g Eaas/5 glutamine/5 creatine
530pm post shake 50g mixed protein/35g cream of wheat in shake
615pm post meal (steak, red potatoes, jasmine rice)
8pm 500mg Metformin XR w/ meal
6oz 93% ground beef mixed with cup of jasmine rice/ sprinkled cheese / cup of rice/ veggie mix all in bowl mixed up
1030pm chicken(6oz) salad with ranch and side of cottage cheese with mixed fruit thrown in
11pm 2.5iu gh
And now my favorite part. Todays first day of
“the grandmaster”
Day 1/ leg day/5-7-22

Seated ham curl:
85x20, 100x20, 115x4, 130x4, 145x10

Super Squat Hack Squat
270x10, 360x10, 450x8, 500x8

Leg Press:
405x5, 495x5 dropset 585x10/495x8/405x8

Barbell walking lunge
40lbx10steps, 40lbsx10steps

Still legged barbell deadlift
135x5, 185x4, 275x8

Standing claves raises
45PSx15 60PSx12, 65PSx10

The only thing I changed with this new program was my type of squatting movement. I used normal back squats with my last program. So I wanted to choose a different form that has a different feel yet I can still make progress on consistently. So I chose the super squat hack squat because I can focus even more concentrated on my legs and cuz it’s plate loaded I don’t need to worry about balance and can put all focus on my legs.
I have very high hopes and good feeling about this so till next time. To be continued…

 

[flex22]

I get to the gym today although I wanted to. Had a very shitty personal problem. I had 3 dogs . 2 we’re from a previous relationship and the third one is my current girlfriends dog(great Pyrenees). When my and the ex split I took the dogs cuz of her nationality/culture she couldn’t take them with her to her parents so I kept them. We had them for 3 years while dating and I kept them The last 3 years by myself. Well I never registered them in my name so that bit me the ass today. She got a new job that’s hours away and she showed up with paper work showing her name her dogs etc and she took the 2’dogs. There’s more to the story but it’s jus to much to long and I can’t write about it anymore. So I’ve been in a slump today jus feeling shitty hurt stupid all types of emotions.
I did get in a nice workout the day before hitting chest/delts. Sick workout and kept some of the same movements from previous program that was I can see if I can still progress with them. So here was the workout layout /results below
Chest/delts : day 2 /5-8-2022

Slight decline DB bench
55x15, 75x10, 85x8

Hammer Strengrh iso lateral bench press
45PSx10, 70PSx5, 80psx4, 90PSx7


DB bench HexPress
55x6, 55x8 RP 55x5

Machine or Cable Fly
145x8, 145x8 (10sec iso hold in stretch)

Bent Over DB Lateral Raise
Neutral grip 30x25, palms in grip 25x


Hammer strength seated shoulder press
70psx6, 90psx12, 105psx10 RP 105x7 RP 105x5


Dumbell “Y” raise
25x13, 25x12


Dual rope tricep pressdown
50x15, 60x13


Rope crunches(only exercise I didn’t perform cuz of timing)

 

[flex22]

Started day off still down about yesterdays ordeal. But kept it moving and made no excuses, got all my meals in and more. Then had such a ridliciously good workout, I even amazed myself with some of the #s i put up. First ima put up my days nutrition/supplement schedule then my workout . I work nights so that’s the reason my days don’t start till late afternoons except of weekends.

330pm(wake up): 50g mixed whey shake
(2) cups cereal/shredded wheat w/special k added in (1) cup of berries. Supps w/ food fish oil, multi vitamin, caffeine pill, 500mg Metformin XR
530pm: (3)whole eggs/(1)cup egg whites/2 turkey bacon/everything bagel w/cream cheese
6pm: 2.5iu gh
630pm: preworkout
645-830pm: workout w/intra shake 75g carbs, 15g Eaas, 5G creatine, 10g glutamine
9-915pm: post shake 50g protein/1 packet oat meal /25g karbolyn
1025pm: supps:fish oil, Metformin 500XR, caffeine pill / 1 cup jasmine rice/6oz 93% ground beef/ mixed veggies all mixed in bowl w/ mustard
1130pm: (1) apple/(1) banana/ small pack kids fruit snacks
115am: chicken Alfredo (8oz chicken breast) wheat pasta
3am: supps: fish oil cap/ wheat crackers/cut up pepper jack cheese
5am: trail mix(almonds, cashews, peanuts, walnuts)
Greek yogurt w/mixed fruit
6am: protein bar(20g whey iso/2 carbs)
7am: 25g mixed whey shake
*that’s basically how my work week food schedule goes during the work week usually. Just types of meals will change for variety

The best part IMO, now here is my workout I had tonite:
Back day: john meadows (the grandmaster)

One arm barbell row
50x15, 75x10, 100x10

One arm supinated pulldown
60x10, 70x9

Rack pulls
315x6, 405x5, 455x4, 495x3

Chest pulls w/rope
57.5x12, 65x13

Cable laT pullover
42.5x12 , 50x10

Dumbell shrugs
75x20, 75x18

Ab crunch machine
110x12, 110x10