5-6 Conquers on White Flood v2

[Big Poppa S]

I'm in!

[5six]

I'm in!

When did you turn black, Steve?

[5six]

Workout 1 - August 8, 2007

Squats

225 lbs x 5
245 lbs x 5
275 lbs x 5 (Last rep I had help on ie. my spotter didn't know what the fuck he was doing so I had to brace myself with 1 arm and lift the weight)
Note: Partially back to where I was with strength on squats.

Front Squats

135 lbs x 6
135 lbs x 6
135 lbs x 5

Leg Press

470 lbs x 8
560 lbs x 8
740 lbs x 5
Note: New PR

Barbell Stationary Lunges

115 lbs x 6
115 lbs x 5
95 lbs x 5

Energy and Focus:
What can I say, WF starts the very first day you take it. I had the focus and energy to hit a new PR and get to my previous PR on squats. Pretty good if I say so myself and this was an unexpected workout

Stamina and Endurance:
<3 WF v2

Pumps and Vascularity: Had a nice pump in my legs, they looked thicker than usual. No vascularity, however.

Amount of Sweating: Pretty high, because I was wearing a hoodie and a t-shirt all the through the workout.

Rating of Workout: 9.0/10

Ramblings and Thoughts:
Feels good to be back where I previously was. Thank you to CL and all their amazing reps for this opportunity.

Time of Workout: 9:00 - 10:20 pm

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal
Plate of pasta
1 chicken breast
1 salad

PWO Shake
2 scoops of whey
1 cup of oats

[5six]

August 9, 2007 - Musings


General Disposition Mood
Really good throughout the day. Except me feeling tired, but sitting in class for four hours can do that for a guy.

Today's Diet
I am thinking around 4000 kcals. I caved in and had a bowl of frozen yogurt.

Ramblings
Chest had some DOMS in it. That was 'bout it

[5six]

Workout 2 - August 9, 2007

Military Presses

95 lbs x 5
11 lbs x 5
135 lbs x 5
Note: New PR

Upright Rows

95 lbs x 6
95 lbs x 5
Note: I gave up on these, because I was getting that weird pain in my forearm again.

Lateral Raises

25 lbs x 6
20 lbs x 6
20 lbs x 5

Face Pulls

Drop Set 100 lbs x 8 60 lbs x 8
Drop Set 100 lbs x 8 60 lbs x 8
Triple Drop Set 110 lbs x 6 70 lbs x 8 40 lbs x 6

Dips Supersetted With Bicep Curls (See below)

BW + 45 lbs x 7
BW + 50 lbs x 7
BW + 55 lbs x 6
Note: Set a new PR and then broke it next set

Bicep Curls

25 lbs x 8
25 lbs x 8
25 lbs x 8

Skull Crushers Supersetted With Hammer Strength Preacher Machine Curls(See Below)

75 lbs x 8
85 lbs x 6
75 lbs x 6

Hammer Strength Preacher Machine Curls

50 lbs x 8
55 lbs x 6
50 lbs x 6

One Arm Cable Curls SS/ One Arm Cable Press Downs ( See Below)

20 lbs x 12
20 lbs x 12
20 lbs x 8

One Arm Cable Press Downs

40 lbs x 8
40 lbs x 8
40 lbs x 8

Running the Rack With Dumbell Shrugs

80 lbs x failure
70 lbs x failure
60 lbs x failure
50 lbs x failure
40 lbs x failure
30 lbs x failure
20 lbs x failure
30 lbs x failure
40 lbs x failure
50 lbs x failure
60 lbs x failure
70 lbs x failure
80 lbs x failure

Energy and Focus:
At the start I was primed and totally ready to tackle this workout. I was ready to set a few PRs, and I did. The focus started to dwindle after the first set of machine preacher curls, but it is understandable. But I couldn't have went this long and this much volume without WF

Stamina and Endurance:
Solid all the way through out. But started to wain with the focus. But it isn't the WF fault.

Pumps and Vascularity: The pump was simply amazing. The blood vessels in my arms were poppin' all over the place

Amount of Sweating: Way above average. Due to intensity and wearing a hoodie.

Rating of Workout: 9.0/10

Ramblings and Thoughts:
So, I really didn't put two and two together. Yesterday during legs I was feeling pretty nauseas. I thought it was due to the intensity of the leg workout. But today I was also feeling somewhat on the verge of throwing up.

This exact same feeling happened to me before on WF. But it eventually dissipated after taking the WF a few times.

Time of Workout: 1:10 - 2:30 pm

Water Consumed During the Workout: ~4.0 L

Pre-Workout Meal
Turkey sandwich on whole what

PWO Shake
2 scoops of whey
3/4 cup of oat

[Big Poppa S]

When did you turn black, Steve?

It's just my "pimp" picture....gotta show some respect for Biggie!!

[5six]

It's just my "pimp" picture....gotta show some respect for Biggie!!

I couldn't agree any more. His music was truly amazing.

[pu12en12g]

Intense !!

[5six]

August 9, 2007 - Musings

General Disposition Mood
Was energized throughout the whole day. Early evening and now have energy to burn. Not sure what the sources of it is

Today's Diet
About 4000 kcals again

Ramblings
DOMS in quads

[5six]

August 11, 2007

Update
Up to 152.5 lbs. It is going really slowly, and this is the way I want it to go. I am also maintaining a 28.5" waist. So it can be concluded that I am hardly gaining any fat. (woot)

Still DOMS in the legs and rear lats/traps area. Next trap workout I will be running the rack, twice, both up and down. Then prolly do farmers walks

The pain in the knee seems to be getting better also.

[5six]

August 10, 2007 - Musings

General Disposition Mood
My normal mood. Not random bouts of rage.

Today's Diet
I have no idea. Todays diet was pretty shitty. I only had four complete meals

Ramblings
DOMS still in quads and glutes. The knee pain is still present, but seems to be getting better.

[5six]

Workout 3 - August 11, 2007

Giant Chest Superset

All of these exercises were done back to back for a total of four sets.

Incline Bench Press

135 lbs x 6
135 lbs x 6
135 lbs x 5
135 lbs x 4

Flat Dumbell Press

45 lbs x 8
45 lbs x 6
45 lbs x 6
45 lbs x 5

Dumbell Flies

25 lbs x 8
25 lbs x 6
25 lbs x 5
25 lbs x 5

Dips

BW x 6
BW x 6
BW x 5
BW x 6

Decline Bench Press

135 lbs x 6
135 lbs x 5
135 lbs x 4
135 lbs x 3

Crunches

Holding 35 lb plate -- 12 reps
Holding 35 lb plate -- 12 reps
Holding 35 lb plate -- 8 reps

Hanging Leg Raises

12 reps
8 reps
8 reps



Energy and Focus:
It was about average. I messed around with the timing of the WF today. I will explain it later on.

Stamina and Endurance:
Quite good. With the huge ass superset it was a good method to measure the effectiveness of WF. I was very pleased

Pumps and Vascularity: The pump is killer. My chest is still feeling pretty tight. And I had a chest vein

Amount of Sweating: Above average

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: 8 hours

Ramblings and Thoughts:
PT suggested to take the WF an hour before the workout with a meal. So I did. The outcome was a double edged sword: I didn't feel nauseas; but I was energized within 10 minutes after taking the WF and it didn't carry fully into my workout.

With this said, I think I will be sticking to taking my WF immediately before my workout. I can put up with the sick feeling. Like I also said before, I got used to the feeling and disappeared.

I also might be doing back later tonight I have to go out of town till Monday and promised a bud I would do deads with him. So we will see

Time of Workout: 1:30 - 2:10 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:
1 bowl oatmeal
1 kiwi
1 scoop of whey
1 cup mlk

An hour later:
1 turkey sandwich on whole wheat
2 scoops of WF in 24 oz of water.

PWO Shake
2 scoops of whey
3/4 cup of oat

Controlled Labs T-Shirt Worn for the Workout
Black

[5six]

August 11, 2007

Random Pictures:

Took these after the gym. Not the best posing or quality, but you get a general idea of where I am at

[5six]

Another photo:

[5six]

Workout 4 - August 11, 2007

Deadlifts

221 lbs x 5
265 lbs x 5
331 lbs x 5
Note: Still going gaining my strength back on the deads

Pull Ups

BW x 5
BW x 5
BW x 4
Note: The first set was pretty damn easy. Seems I am getting better at pull ups

T-Bar Rows

90 lbs x 8
100 lbs x 8
110 lbs x 7

Seated Close Grip Rows

135 lbs x 8
135 lbs x 7
105 lbs x 8

Super Set With

Wide Grip Pull Downs

105 lbs x 7
105 lbs x 7
105 lbs x 6

Energy and Focus:
Not the best it has been. Not sure why. It could just be an off day for me.

Stamina and Endurance:
Nothing to complain about here. I am happy with the numbers on deads and pull ups. And I am slowly, very slowly, closing in on my goal for deads

Pumps and Vascularity: Deads and pull ups really don't give me an amazing pump in my lats. But after the T-Bar rows the pump simply exploded

Amount of Sweating: Above average

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: 8 hours

Ramblings and Thoughts:
I took the half of the WF immediately before the workout and sipped on the other half till the end of deads and I got no nauseas feeling.

And for the first time ever I seen someone deadlift 3 plates a side at my gym (besides me). I was sorta excited. The dude also clean and pressed 2 plate a side

Time of Workout: 720 - 8:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:
1 plate pasta
1 scoop of whey

PWO Shake
2 scoops of whey
3/4 cup of oat