HotRod's White Flood Fruit Punch Log

[HotRod]

Thanks CL for allowing me to test this product. I have to say, I am very excited to try the new flavor. I am a big fan of WF and I already love the raspberry flavor. I have been off of WF for approx a month and I am ready to start using this. I just received the package yesterday afternoon, so i will start today.

I plan on doing a Push, Pull, Legs split. I train Monday through Friday, but on Tuesdays I am part of a suspension training group. So my split will skip that day. Essentially, I will be able to train one of them twice a week, depending on how it rotates for that week.

Let's see how this goes.

[HotRod]

Official Taste Test

Mixed together with 10-12 oz water and a few cubes of ice.

This is the best tasting WF thus far. The flavor was outstanding. It tastes just like fruit juice. This has become my favorite flavor that CL has to offer.

I savored this 15 min prior to training.

[HotRod]

Push

Incline Bench
95 x 8
115 x 8
135 x 8
155 x 8
175 x 7
195 x 5

Dips
BW + 20kg / 44lb KB x 8
BW + 24kg / 53lb KB x 6
BW + 28kg / 62lb KB x 6
BW + 32kg / 70lb KB x 5

Superset w/ Close Grip Bench
135 x 8 each set of Dips

DB Bench
60 x 8
70 x 8
80 x 6
90 x 4

Fly
40 x 10
50 x 8
60 x 8

Hammer Chest Press
60/side x 8
75/side x 8
90/side x 6

Lying Tricep Extensions
4 x 75 x 8

Front, Seated and Side Shoulder Raises Tri-Set
3 x 10 x 20

Overhead Rope Extensions
70 x 12
80 x 12
90 x 10
90 x 8

Afterthoughts
WO was a good one. Was focused, almost relaxed. I felt strong today, maybe a placebo effect, but who knows. I have a bit of a sweet aftertaste; a couple of hours post wo, which I have had before, using WF.

[bull.dogz]

[HotRod]

Pull – 4/30/10

Deads
135 x 8
175 x 8
215 x 8
255 x 8
295 x 5

Bent Over Row w V-Bar
45 x 8
90 x 8
135 x 6
180 x 3

Chin Ups
BW + 12kg / 26lb KB x 8
BW + 16kg / 35lb KB x 8
BW + 20kg / 44lb KB x 6
BW + 24kg / 53lb KB x 4

Pull Ups
BW + 12kg / 26lb KB x 6
BW + 16kg / 35lb KB x 6
BW + 20kg / 44lb KB x 3
BW x 6

Barbell Curls
4 x 65 x 8

Reverse Curls
35 x 10
45 x 10
55 x 8

Wrist rollers
3 x 10 Up and Down

Afterthouts

Another great WO. Was a little hesitant on the Deads. I have been nursing a groin strain, but it seems to be getting better.

The fruit punch is my new favorite. I wish I would have waited to send in my 30 labels. I have a big tub of raspberry still waiting to be used. Don’t get me wrong, both flavors are great and I have no worries using the raspberry, but it a new love.

[HotRod]

Legs – 5/03/10

Squats
135 x 8
175 x 8
215 x 8
265 x 8
305 x 4

Stiff Legged Deads
135 x 8
175 x 8
215 x 8
265 x 4 – Hammy Cramped up pretty bad, felt like it balled up, if that makes sense.


At this point I decided not to go on with the WO. I didn’t want to risk it. Spent most of the time trying to stretch it out.

It will bum me out if this inhibits my routine. I will see how I feel tomorrow.

[HotRod]

Push – 5/4/10

Incline Bench
135 x 8
165 x 8
185 x 8
205 x 7
225 x 4
185 x 8

Dips
BW + 24kg / 53lb KB x 8
BW + 28kg / 62lb KB x 8
BW + 32kg / 70lb KB x 6
BW + 36kg / 79lb KB x 5


Superset w/ Close Grip Bench
135 x 8 each set of Dips

DB Bench
60 x 8
70 x 8
80 x 6
80 x 4

Fly
40 x 10
50 x 8
60 x 8

Lying Tricep Extensions
4 x 75 x 8

Overhead Rope Extensions
70 x 12
80 x 12
90 x 10
90 x 8

Clean & Press (just for the hell of it)
3 x 95 x 5

Afterthoughts

It was a good push day. I was worried about my hamstring, but it was okay, a little tender. We’ll see tomorrow how it is, going to do deads tomorrow.

WF fruit punch was great, as always.

[HotRod]

Sorry, I will be more diligent about the updates. I wasn't able the access the internet for a couple of days and wasn't able to upload. Will post more frequently now.

[HotRod]

Pull – 5/5/10

Deads
165 x 8
205x 8
245 x 4 - Stopped there hammy felt a little tight

Seated Curls
4 x 30 x 10

Lawn Mowers
60 x 8
70 x 8
80 x 8
90 x 6

Chin Ups
BW + 12kg / 26lb KB x 8
BW + 16kg / 35lb KB x 7
BW + 20kg / 44lb KB x 6
BW + 24kg / 53lb KB x 5

Close grip Pulldown
8 x 105
8 x 120
8 x 135
8 x 150

Reverse Curls
3 x 40 x 10

Wrist rollers
3 x 10 Up and Down

Afterthoughts

Gutted out another pull day. Didn't want to test the hammy anymore than I needed. I'll have to stretch out throughout the day. Need to rest it for a light leg day on Friday. We'll have to see how it is. I have a suspension group tomorrow. I usually don't use WF for suspension training, but I think I will try it out.

I'll let you know how it turns out.

[bull.dogz]

Suspension training...where do you go?

[HotRod]

Suspension training...where do you go?

Clubsport. Took an group class with an instructor back in August '09. Was immediately hooked, so to speak. The sessions got to be expensive, so now there is a group of us that meet once a week.

Suspension training is great for strengthening the core.

[bull.dogz]

The one in Pleasanton? My friend teaches it at the new UFC gym in Concord.

[HotRod]

The one in Pleasanton? My friend teaches it at the new UFC gym in Concord.

I go to the one In Fremont. There is a great group there.

This morning we did a whole body WO. We were struggling towards the end there, but we soldiered on. I am always amazed how much emphasis the TRX affects the core.

Took the WF Fruit Punch prior to the WO. Had extra energy to carry out this grueling torture. My body and mind will thank me for it later.

Tomorrow will hit up the legs.

[HotRod]

Legs - 5/7/10

Squats
135 x 8
175 x 8
215 x 8
265 x 8
305 x 4

Walking Lunges
20 Paces each w/
24kg / 53lb KB
28kg / 62lb KB
32kg / 70lb KB
36kg / 79lb KB

Jump Squats, Leg Curls, and Single Leg Lunges
W/Suspension Trainer
BW + 40lbs x 3 rounds

Box Jumps
W/3 ft Box
4 x 5

Afterthoughts

Intense WO. I haven't been able to Box Jumps in a while. It felt good. My goal is to get to the 42" box at some point in time.

I look forward to the fruit punch before every training session. I can't thank CL enough.

[HotRod]

Push – 5/10/10

Incline Bench
135 x 8
155 x 8
175 x 8
195 x 7
215 x 6
235 x 5

Dips
BW + 24kg / 53lb KB x 8
BW + 28kg / 62lb KB x 8
BW + 32kg / 70lb KB x 6
BW + 36kg / 79lb KB x 5


Superset w/ Close Grip Bench
135 x 8 each set of Dips

DB Bench
60 x 8
70 x 8
70 x 6

Fly
40 x 10
50 x 8
60 x 8

Lying Tricep Extensions
4 x 75 x 8

Afterthoughts

Was very tired after Incline. I should of lowered the weight a carried on, but I decide to throw in some core stuff on the suspension trainer and called it day.

Took Tues day off, pull day on Wednesday.