ncangey's White FLOOD Log

[ncangey0513]

Day 23 : Back and Bi's

The Workout

Lat Pulldowns (RG on last set)
80x10
140x10**
140x10**
140x10**
140x10**

One Arm DB Rows
75x10
75x10
75x9

Seated Machine CG Rows
200x5
200x7**
200x6**

*supersetted with*

Concentration DB Curls
30x10 (last 1 assisted)
30x9 (last 3 assisted)
30x9 (last 2 assisted)

WG Pullups
BWx8
BWx8

*supersetted with*

RG BB Curls
barx10
barx10

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops mixed with 25 oz. of water 5 minutes pre-workout.


Energy/Focus : 10/10
Note: I took 2 caps VHD 3.0 at 3:00 p.m. today because I had to help a lady I know move. Anyways, I didn't go to the gym today until 8:45, at which point I took White FLOOD (yeah, I'll probably be up all night.) I felt GREAT at the gym today. I was very tired before I got there, but WF hit me hard today, and I needed it.

Pumps/Vascularity : 10/10
Pumps were great again today. After Concentration Curls I had a painful pump in my biceps; they were completely swole. Also, after DB rows I had a phenomonal pump in my lats. I LOVE when my lats are pumped to the max!

Stamina/Endurance : 10/10
Felt great throughout my workout. I was ready to go from start to finish. Another one of those days when I just didn't want to leave the gym (thankfully they kicked me out at closing time.)

Recovery : 10/10
Recovery was great once again. I took a little bit longer rest time on my first two exercises, but that was only because I felt like it for a change.

Sides/Other Notes :
Had a great workout today. It was one of those days where everything goes right and you just don't want to leave the gym. I truthfully could have stayed there all night had they not closed.

Cangey's Workout Playlist
Guns 'N Roses- Live and Let Die

[ncangey0513]

Day 24 : Chest, Tri's, and Abs

The Workout

Flat BB Bench
barx10
135x10
185x9**
185x7**
135x8

Incline DB Bench
65x7
65x6
65x7

Decline DB Bench
70x8
80x5

Flat DB Flys
30x12
40x12**
40x12**

V Bar Tricep Pushdowns
150+3 add on platesx9**
150+3 add on platesx8**
150+3 add on platesx8**

Two Arm Tricep Kickbacks
25x12
25x12
25x12
25x12

Randome AB Workout

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops 7 minutes pre-workout.


Energy/Focus : 10/10
Energy and focus were both great today. I was very focused on each movement and felt energized from start to finish.

Pumps/Vascularity : 10/10
Awesome pumps today in my chest and tri's. I had a limited time to workout so I only took about 20 seconds in between each set (see sides/notes.)

Stamina/Endurance : 10/10
Once again, I felt great from start to finish. I wish I could have stayed at the gym longer!

Recovery : 10/10
Recovery was amazing again. Like I said, I took VERY limited rest time and still set several PR's.

Sides/Other Notes :
Little Rambo called me at 11ish today and told me that the gym closed at 12 due to it being Good Friday, so I had to rush to get down there. By the time I got there I had about 35-40 minutes to finish my workout so I went really, really fast to make sure I could get done. Also, today was supposed to be a leg day but both of the squat racks were taken up and I didn't have any time to waste so I decided to skip ahead a day to chest. Overall I had an amazing workout, which is becoming pretty routine on the FLOOD. (thanks to LR for suggesting the two arm kickbacks )

Cangey's Workout Playlist
Emerson, Lake & Palmer - Karn Evil 9 (First Impression, Part 2)

[ncangey0513]

Day 25 : Shoulders and Traps

The Workout

Seated DB Press
30x10 w/ 10 second static hold at bottom at end
70x2**
65x5
65x4
60x6

Lying Side DB Lateral Raises
20x10**
20x9
20x9
20x9

Straight Bar Cable Upright Rows
90x10
110x10
130x10

Bent Over Reverse DB Fly's
25x15**
25x15**
25x13

*supersetted with *

Alternating One Arm DB Shrugs
60x12 w/5 sec static hold at top
60x10 w/5 sec static hold at top
60x10 w/5 sec static hold at top

Long, Random Burnout at End

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops mixed with 25 oz. water 7 minutes pre-workout.


Energy/Focus : 9/10
Felt pretty great the whole workout. Energy high and focus was above average. Can't complain.

Pumps/Vascularity : 8/10
Pumps were pretty good today, but not QUITE as great as previous days. As always, after bent over reverse fly's they, pumps were great in the rear delts.

Stamina/Endurance : 8/10
I was feeling pretty good throughout my workout, but fatigue started to kick in around during my last superset. Other than that, it went pretty well.

Recovery : 8/10
Recovery was pretty good today. I put a little longer between sets, especially on DB press, mainly because I wanted to push out some big numbers today.

Sides/Other Notes :
Well, today marks the half way point of White FLOOD. Possibly the fastest 25 days of my life. Oh well, it's been fun so far and hopefully WF will continue to impress. So far I have nothing but positive things to say about the FLOOD. One thing I may have mentioned earlier is that I am having very, very vivid dreams most every night. I'm usually not much of a dreamer (at night, anyways ) but since I've started WF it seems every single night I have a strange recurring dream, where I'm wearing lederhose in a vat of sour cream. Weird Al, anyone??

Cangey's Workout Playlist
Jay-Z - Big Pimpin'

[ncangey0513]

Day 26 : Back, Bi's and Foerarms

The Workout

Lat Pulldowns (RG on last set)
80x10
150x9**
160x8**
160x7**
160x7**

One Arm DB Rows
75x10
75x9

Seated Machine CG Rows
200x5
200x5
190x7

DB Curls (normal, hammer)
45x7**
30x10

Triangle Grip Pulldowns
150x7**
140x10

Seated Machine Curls
60x10
50x9
50x8

**supersetted with**

Seated Machine RG Curls
50x6
40x8
40x7

DB Wrist Curls
45x15
45x15

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops mixed with 25 oz. of water 5 minutes pre-workout.


Energy/Focus : 10/10
I felt great today! I felt good before I took WF, actually, but it was multiplied by two after taking it! I was very zoned in and felt like ripping someones head off.

Pumps/Vascularity : 11/10
My bi's were pumped for about 40 minutes after I left the gym, making the drive home extremely difficult. It was amazing; it really felt like my arms were going to burst through my skin.

Stamina/Endurance : 9/10
Felt pretty great throughout my entire workout, but I was beat after my last superset. All in all, I had a great day in terms of stamina, besides the last 5 minutes.

Recovery : 10/10
Awesome, as always. I had to go very fast today because there were a ton of people in the weightroom, half of whom I've never once seen in there before (don't get me started.) Anyways, I felt great with the limited rest time and had absolutely no problem dealing with it.

Sides/Other Notes :
I had an amazing workout today. Easily some of the best pumps I've ever had! I had a ton of PR's, I was zoned in (kinda pissed off), and just had an all around great day. Can't wait to hit the legs hard tomorrow!

Cangey's Workout Playlist
ZZ Top - Legs

[ncangey0513]

Day 27 : Chest and Tri's

The Workout

Flat BB Bench (RG on last 2 sets)
barx10
135x10
135x10
135x8
135x8

Incline DB Bench
70x6
70x6
65x7

Flat DB Flys
45x10**
45x9**
45x8

Two Arm Tricep Kickbacks
20x15**
20x15**
20x13**

**supersetted with**

One Arm Overhead DB Extensions
20x10
20x10
20x10

Flat DB Bench
50x16

Floor DB Bench
65x7
55x7
55x11.5

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops + 1 cap VHD 3.0 7 minutes pre-workout.


Energy/Focus : 10/10
Energy and focus were great again today. I was really, really tired/sluggish before I went to the gym today so I decided to pop 1 cap of VHD3.0 in addition to the WF (not recommended.) I felt awesome about 10 minutes after!

Pumps/Vascularity : 10/10
Absolutely incredible pumps today. I saw a couple new veins in my shoulder branching off of the main vein which trails down past the biceps into the forearm. It's really awesome how much vascularity I have as of late .

Stamina/Endurance : 8/10
I felt pretty good throughout my workout, but got fatigued during my last few exercises. I did lots of reps today which I'm sure contributed to my fatigue, but nonetheless, I could have felt a bit better IMO towards the end.

Recovery : 10/10
Recovery was great again. I feel like I need little to no rest time.

Sides/Other Notes :
Well, today was supposed to be a leg day (again.) After doing one set of warmup squats I threw 225 on like always. On my first rep I leaned way too far foward and had the most irritating burning sensation just above my left groin. It really felt like it was on fire. Like the idiot that I am, I decided to do another rep, and once again, it burned like all hell (literally, pun intended.) Anyways, I decided to skip leg day because I do not want to risk injury. Perhaps I will do legs tomorrow since I haven't done them in over a week; we'll see. I had a good chest/tri workout nonetheless. Very, very satisfied with the FLOOD.

Cangey's Workout Playlist
Van Halen - Dreams

[ncangey0513]

Day 28 : Shoulders, Traps and Ab's

The Workout

Seated DB Press
30x10 w/ 10 second static hold at bottom at end
65x4
60x6
60x6
50x9

Upright BB Rows
95x10**
95x9
95x8
95x7

One Arm Cable Side Lateral Raise
20x8
10x12
10x12
10+add on plate x10

Rope Front Raises
70x8
60x10
60x10
60x10

DB Shrugs
75x8
65x12
65x12

High Rope Pull
100x12
100x10
100x10

Long, Random Burnout at End

Random Ab Workout

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops mixed with 25 oz. water 7 minutes pre-workout.


Energy/Focus : 9/10
Energy was very high and focus was right on. Felt great today.

Pumps/Vascularity : 10/10
Pumps were tremendous. It seems I'm getting more and more veins in my shoulders each workout!

Stamina/Endurance : 10/10
Stamina was great today. My workout took very long because I went with my brother and he finds it necessary to workout for 2 hours every day and I did not feel like sitting around waiting for him. At the end of my workout I still felt pretty good.

Recovery : 9/10
Recovery was good today. I took little time in between my lighter rep sets and felt great.

Sides/Other Notes :
Another good workout. Felt great the entire way through. Well, time to eat if I wanna G.F.H.!

Cangey's Workout Playlist
Joe Esposito (Karate Kid Soundtrack) - You're the Best

[ncangey0513]

Day 29 : Back, Bi's and Forearms

The Workout

Lat Pulldowns
80x10
150x10**
150x9
150x8

WG Pullups (5 second hold at bottom)
bwx10
bwx9
bwx8

One Arm Rows (1st 2 on Machine, last DB)
70x10
70x10
75x9

Bent Over BB Rows
125x15
125x15
125x15

Rope Pulls (laying x3, standing x3)
110x12
120x12
130x12
130x12
130x12
130x13

DB Concentration Curls
30x10
30x9 (last 1 assisted)
30x9 (last 3 assisted)

DB Wrist Curls
45x15
35x20
35x20

**supersetted with**

Seated DB Curls
30x9
35x7
30x10

RG Barbell Curls
45x15
45x15

Barbell Wrist Curls (alt. front, RG)
75x25
75x25
75x25
75x25

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops mixed with 25 oz. of water + 1 cap VHD 3.0 7 minutes pre-workout.


Energy/Focus : 10/10
I was soooo tired before I left for the gym today, hence the reason why I felt the need for a cap of VHD again. Regardless, by the time I was a few sets into my workout I felt awesome. Energy was very high and focus was top notch.

Pumps/Vascularity : 9/10
I had pretty great pumps again today. I did a lot of reps on most of my exercises so it was expected. My lats looked huge today which made me very happy, because there's nothing I want more than wings and huge shoulders.

Stamina/Endurance : 10/10
I had another long ass workout because I had to go with my brother again. It pisses me off because I have to stay for so long and I HATE just standing there so I feel obligated to keep working out. Anyways, I did a ton of stuff today and felt great from start to finish.

Recovery : 10/10
Recovery was right on like always. Took little rest time, did tons of sets, and still felt graet.

Sides/Other Notes :
Well, White FLOOD delivers yet again. Great workouts are getting very routine, and it's going to be awfully different training without it in about 20 days. I don't want to think about it anymore .

Cangey's Workout Playlist
Good Charlotte - The Anthem

[ncangey0513]

Day 30 : Chest and Tri's

The Workout

Flat BB Bench
barx10
135x10
155x10
185x7

Incline DB Bench
70x7
70x6
65x6

Flat DB Flys
45x10**
45x9

Floor DB Bench
65x11**
65x11**
80x5**

Overhead EZ-Hammer Grip Tricep Extensions
75x8
75x6
75x5

**supersetted with**

One Arm Overhead DB Extensions
15x9
15x8
15x5

V Bar Tricep Pushdowns
150+4 add on plates x11**
150+4 add on plates x9
150+4 add on plates x8

Two Arm Tricep Kickbacks
25x15
25x12
25x10

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops 7 minutes pre-workout.


Energy/Focus : 10/10
Awesome is the only word to describe the energy I had today. I just felt great, which is very surprising considering I only got 4 hours of sleep. I know that is not tolerable, but I was play God of War last night and I was determined to beat it so I stayed up till 2 a.m. .

Pumps/Vascularity : 10/10
Great pumps today, especially in my triceps. Probably the best pumps I can remember in my tri's. It was actually painful when I was doing two arm kickbacks. Also, I had a killer pump in chest as well.

Stamina/Endurance : 10/10
Great. Felt the same from start to finish. Set tons of PR's, even very late in my workout, which is awesome.

Recovery : 10/10
Once again, recovery was kick ass. I took very little rest time as always but weights did not fall off and I felt great going from set to set.

Sides/Other Notes :
I went to the gym with intentions of doing legs today, but I decided to take the safe route and skip them once more because I still have an uncomfortable feeling in my groin and the last thing I want to do is reaggrivate it (hurt it during baseball a few years back.) Anyways, todays workout was perfect; everything went exactly to plan. I couldn't be happier with the FLOOD. Also, since today is Day 30, I will compile my previous 10 workouts to make it easier for everyone to find (like always) and figure out the ratings for days 21-30. Also, I got my DE Cafe Mocha today and was very impressed! I will post a review of it in here for anyone who cares and also in my review thread. Got the free straps too! Thanks bb.com!

Cangey's Workout Playlist
Eminem - Nail in the Coffin (Benzino Diss)

[ncangey0513]

Ratings: Days 21-30

Energy/Focus : 9.7/10


Pumps/Vascularity : 9.6/10


Stamina/Endurance : 9.1/10


Recovery : 9.4/10

[ncangey0513]

Day 31 : Shoulders, Traps, Hams and Ab's

The Workout

Seated DB Press
30x10 w/ 10 second static hold at bottom at end
65x7**
65x6
65x5
50x8

Upright Cable Rows
120x10
120x9
110x10

One Arm Cable Side Lateral Raise

10+add on plate x10
10+add on plate x10
10+add on plate x10
10+add on plate x10

Rope Front Raises
60x10
60x10
60x10

Bent Over Reverse DB Flys
30x15
30x13
25x15

DB Shrugs
70x12
65x12
65x12

BB Shrugs
135x15
135x15
135x15

Deadlifts (SLDL, regularx2)
225x5
225x6
225x6

Good Mornings
barx12
barx12

Racked Deadlifts
225x7 no rest
135x15

Random Ab Workout

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops mixed with 25 oz. water 7 minutes pre-workout.


Energy/Focus : 10/10
Awesome energy and focus, except I got kinda jittery for one reason or another post workout. Very unusual.

Pumps/Vascularity : 10/10
Great pumps, especially in hamstrings and lower back.

Stamina/Endurance : 10/10
Stamina was incredible again. Felt great throughout my workout and I was not very fatigued at the end.

Recovery : 10/10
Recovery is always awesome on the FLOOD.

Sides/Other Notes :
Another good workout. Felt great the entire way through. I will update everything tonight, but I must get going now!

Cangey's Workout Playlist
Rob Zombie - Dragula

[ncangey0513]

Day 32 : Chest and Tri's

The Workout

Flat DB Bench
35x10
75x10
85x9
100x3**
85x7

Incline DB Bench
85x4
75x8
70x9

Decline DB Bench
75x9
90x5**
80x7 no rest
65x4

Seated Cable Crossovers (highx2, low)
50x12
50x10
50x10

Overhead EZ-Hammer Grip Tricep Extensions
75x9
75x10**
75x10**

**supersetted with**

One Arm Overhead DB Extensions
15x10**
15x10**
20x4

Two Arm Tricep Kickbacks
30x12**
30x12**
30x12**

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops immediately pre-workout.


Energy/Focus : 10/10
Energy and focus were through the roof. I felt really energized/focus on each repetition.

Pumps/Vascularity : 8/10
Pumps were pretty good today, but there was some room for improvement. I did rep range today for the most part on my presses and felt that with the higher rep sets pumps could have been a bit better. Overall, nothing to whine about, though.

Stamina/Endurance : 10/10
Amazing endurance today. I felt awesome at the start, and awesome at the end. I was really surprised at the higher weights I pushed, especially on some of the later sets of each exercise.

Recovery : 10/10
I took a bit longer in between some sets today so I could push out some big numbers, but I felt great after about 1-2 minutes. Couldn't be happier.

Sides/Other Notes :
I completely forgot what day I was on when I got to the gym today so I just decided to do chest. When I was debating about which body part to train, I noticed out of the corner of my eye that the 100's were staring at me. I knew what I had to do, and finally, I did it. Happy, Steve and sdsu?! . I had a great workout and am itching to get back to the gym tomorrow!!

Cangey's Workout Playlist
Eazy-E - It's On

[ncangey0513]

Day 33 : Legs and Lower Back

The Workout

Deadlifts (alt. SLDL, norm.)
135x10
225x6
225x7
225x6
225x7

**supersetted with**

Hack Squats
40 lbs./side x 10
40 lbs./side x 10
40 lbs./side x 10
40 lbs./side x 10

Racked Deadlifts
225x7
225x7
225x7

**supersetted with**

Leg Press
315x10
405x10
495x10

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops in 25 oz. of water 7 minutes pre-workout.


Energy/Focus : 8/10
Energy was there today, but I just wasn't mentally in the mood to workout. I really just wasn't in the "zone" today like I usually am.

Pumps/Vascularity : 8/10
Pumps were pretty good today. I needed to take a seat after the supersets because it was too hard to walk. But, really, nothing out of the ordinary considering the workout.

Stamina/Endurance : 6/10
I was tired today after my first set. My workout today was very unusual on a leg day, but it seemed way too difficult. I was completely drained about half way through.

Recovery : 6/10
I took probably 4 minutes or so in between sets today (nothing like me.) Once again, it was a very tough workout because of the supersets, but I still feel I shouldn't need as much time to recover between sets as I did.

Sides/Other Notes :
It was just one of those days. I was surprised, though; I figured since it was the first time I've done legs in a while I'd be ready to go, but, that wasn't the case. Also, the burning sensation in my groin was noticed when doing leg press but I felt nothing during hack squats. Kind of weird, but oh well. I decided to skip squats today because of that burn I've had and see if it was OK. I'm not exactly sure what I'm going to do about this groin non-sense, because I really do not want to stop my squatting motions all together. I might end up having to do something like this; hack squats instead of back squats and leg extensions instead of front squats which comlpetely SUCKS!; the deadlifts feel fine so I'll keep on doing them. Oh well, anny suggestions/comments are welcome!

Cangey's Workout Playlist
Johnny Cash - Hurt

one of my personal favorites

[ncangey0513]

Day 34 : Shoulders and Traps

The Workout

Seated DB Press
30x10 w/ 10 second static hold at bottom at end
60x7**
60x6
60x6

One Arm Cable Side Lateral Raise

10+add on plate x12**
10+add on plate x12**
20x10**
20x9**

Seated Reverse DB Fly's
15x12
15x12
15x12

DB Shrugs
60x15
60x15
60x15
60x15

**supersetted with**

DB Front Raises
25x10
25x10
25x10
25x10

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops mixed with 25 oz. water 7 minutes pre-workout.


Energy/Focus : 9/10
Energy was very high considering the circumstances. I will elaborate later.

Pumps/Vascularity : 8/10
I had pretty good pumps today, but nothing really out of the ordinary. Vascularity seems to be imoving day by day.

Stamina/Endurance : 8/10
I was pretty tired today, but WF definitely did its part. Once again, I will elaborate.

Recovery : 7/10
Recovery wasn't too great today. I was tired throughout, but it's really hard to not give any credit to the FLOOD, so we'll go with a middle of the roader.

Sides/Other Notes :
Well, I got a job today working maintenance at the Cemetary from immediately after class until sundown (roughly 5 hours.) After work I was starving and since someone told me I looked like I was getting "smaller" today, I was pissed off (probably just kidding, because he is a dickhead and I have gotten lots of compliments lately) and ended up going to McDonalds with a buddy for a pre-workout meal. It doesn't get any better than this; 2 plain double cheeseburgers, 1 plain grilled snack wrap, and medium fries . Hey, hey, I haven't cheated in over a week! Anyways, I was completely beat after 5 hours of weed wacking and felt like I was going to fall asleep. I truthfully almost didn't go to the gym today. But, I decided to go and took my White FLOOD at 8:15 because I needed it. It delivered better than I thought it would considering the circumstances. I'm going to try to wake up early tomorrow and go to the gym before class and see if that works out better for me. It's too hard to lift immediately after landscaping.

Cangey's Workout Playlist
That Don't Impress Me Much - Shania Twain

[ncangey0513]

Day 35 : Back and Bi's

The Workout

Lat Pulldowns (RG every other set)
80x10
140x10**
140x10**
140x9
140x9

BB Rows (overhand, underhand)
135x12
135x12
135x12
135x12

*supersetted with*

One Arm DB Rows
70x10
70x9
70x9
70x9

Rope Pulls
110x12
130x12
130x12

Cable Straight Bar Curls
100x10
100x8
90x9

*supersetted with*

RG Cable Straight Bar Curls
70x4
60x6
60x5

Stripset Barbell Wrist Curls
95x20 no rest
75x20 no rest
65x20 no rest
45x20

**PR

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) full scoops mixed with 25 oz. of water 5 minutes pre-workout.


Energy/Focus : 10/10
GREAT energy, especially for a 5:00 a.m. workout! I was zoned in the entire team, even with the homosexual morning crowd.

Pumps/Vascularity : 9/10
Pretty great pumps today, especially during the curl superset. Once again, vascularity seems to be improving by the day.

Stamina/Endurance : 8/10
I felt pretty good today. Fatigue was wearing in towards the end of my workout, but still, an above average day.

Recovery : 8/10
Recovery was also above average, but nothing to write home about. Satisfactory.

Sides/Other Notes :
I had a pretty damn good workout today considering the circumstances; nothing to complain about. Hopefully I don't crash during class later after I come off of this high.

Cangey's Workout Playlist
Aerosmith - Love in an Elevator

[ncangey0513]

Day 36 : Chest and Tri's

The Workout

Flat DB Bench
35x10
75x10
95x7
95x6 no rest
55x7

Incline DB Bench
75x7
75x6
65x10

Flat DB Fly's
45x9
45x9
45x8

Floor DB Bench
70x5
65x6

V Bar Tricep Pushdowns
150+ 3 add on plates x11
150+ 3 add on plates x9

Overhead EZ-Hammer Grip Tricep Extensions
75x8
75x9
75x7

**supersetted with**

One Arm Overhead DB Extensions
15x10
15x9
15x9

Two Arm Tricep Kickbacks
25x12

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Dosage:
Two (2) heaping scoops immediately pre-workout.


Energy/Focus : 10/10
Energy and focus were both great again today, especially for a morning workout. When I was at the gym I truthfully would have never been able to tell you without knowing that it was 5:30 a.m.

Pumps/Vascularity : 8/10
Pumps were pretty solid today. Not the best pumps ever, but still pretty awesome. My chest felt nice after the floor DB bench.

Stamina/Endurance : 9/10
Stamina was very good today. Felt pretty good from start to finish. I felt as though I could have done much more if time did not restrict me.

Recovery : 10/10
I went very, very fast today, and still put up half decent numbers. Usually my benches take me very long to do because I like to get the most out of them but that wasn't the case today.

Sides/Other Notes :
Another really good workout today. I felt great in the gym. I woke up at 3:30 to get a preworkout meal in but I fell back asleep . So, I ate it at about quarter to 5, and headed to the gym around 5:15. I had a pretty damn good day today. Eh, these morning workouts aren't so bad after all.

Cangey's Workout Playlist
Nazareth - Hair of the Dog