Nathan1's White FLOOD log

[Nathan1]

Day 23 - 1 serving

Workout - Shock Week - Back/Bis/Abs

***Warm-up cardio on treadmill - 10 minutes @ 4.2mph

Back (Supersets)

WG Pull-downs / Body Rows - 1 x 8 each(3 sets)
BB Rows / Seated CG Rows - 1 x 10 each(3 sets)


Abs

Decline Sit-ups - 2 x 30
Russian Twists on Decline Bench w/25's - 2 x 20 per side


Bis

DB Curls / DB Curls - 2 supersets - 1 x 8 / 1 x 8 (35's, 25's)
Preacher Curls / Standing EZ Curls - 3 supersets - 1 x 8 / 1 x 8


Pump - 10/10 - Awesome. I look 15 lbs. heavier when i am in the gym/done in the gym vs. when i came in.

Focus/Intensity - 9/10 - Very good. Not perfect, but good.

Performance - 10/10 - w/o DL's(which i don't do on shock week) i just kill the rest. A back workout w/o DL's is easy breezy.

Energy - 10/10 - Plenty as usual. Took some Clear Edge at approx. 5pm. WF was at 7:30pm.

[Nathan1]

Day 24 - 1 serving

Workout - Shock Week - Chest/Tris/Calves

***Warm-up cardio on bike - 10 minutes

Chest (Supersets)

Incline DB Presses / Push-ups - (8 reps) 3 supersets
Flat DB Presses / Flat DB Presses - (8 reps) 3 supersets
Incline Cable Flies / Standing Cable Flies - (10 reps) 3 supersets


Tris

Weighted Dips(BW+45 lbs) / Cable 2 hand press-downs - (8-10 reps) 2 supersets

Skull Crushers / CG Bench Press - (8-10 reps) 2 supersets
1 arm DB OH Extensions / Kick-backs - (10 reps) 2 supersets


Calves (Supersets)

Standing smith raises / Seated raises - 10 reps standing / 20 reps seated (3 supersets)


Pump - 10/10 - All 3 bp's were pumped as all get out! One of the best days so far!

Focus/Intensity - 10/10 - sweatin my arse off!

Performance - 10/10 - Very good. To get a 10 and feel that i did personally on a "Shock" day is definitely progress. This week is TOUGH!

Energy - 10/10