5-6 Conquers on White Flood v2

[5six]

August 20th - Musings



I am at 153 lbs, which isn't too bad considering last weekend and how everything wasn't normal. Hopefully I should be back up to 154 or so in a few days.

As far as for today, the diet was spot on as was the water intake. Though it was a bit difficult to get all that food in me today.

[5six]

August 21st - Musings



Normal diet and water intake for the day today. My appetite is coming back. (yay!) Major DOMS in the quads as expected. The 20 rep squats are killer! If you guys haven't tried them, you def should give them a go.

Some random stuff that has happened since I started WF

- Runny Nose some of the time
- Increased arousal
- This is oddest one: No matter what time I workout I have trouble sleeping that night. This has happened three times. One time it was early afternoon, another time I worked out it was mid-morning and the last time it was in the evening. However, I found this can be remedied if I take a nap after my workout

Of course all of these can be coincidental, but should be noted.

[5six]

Workout 8 - August 22, 2007



Flat Barbell Bench Press

135 lbs x 5
155 lbs x 5
190 lbs x 2
Note: That is the heaviest I ever went on flat. It isn't a PR or anything, but just wanted to set a bench mark for myself

Decline Bench Press

135 lbs x 5
155 lbs x 5
155 lbs x 5

Dumbell Pullovers

50 lbs x 6
50 lbs x 6
50 lbs x 5

Chest Level Cable Flies

35 lbs x 8
35 lbs x 8
35 lbs x 6

Super Setted With

Low Cable Flies

20 lbs x 8
20 lbs x 7
20 lbs x 5

Super Set #1

Dips

BW + 45 lbs x 5
BW x 10
BW x 10
Note: I had to drop the weight for these, because my tris were fried already from the chest component of the workout

Standing Dumbell Curls

35 lbs x 8
35 lbs x 7
30 lbs x 7

Super Set #2

Skull Crushers

75 lbs x 8
75 lbs x 7
75 lbs x 7

Standing EZ-Bar Curls

75 lbs x 6
75 lbs x 5
75 lbs x 4

Super Set #3

Wide Grip Bar Push Downs

95 lbs x 10
110 lbs x 8
125 lbs x 6

High Pulley Cable Curls

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

Standing Calf Raises

I had an epiphany last night about calf training. Perhaps it wasn't an epiphany, because it is so obvious. I decided to go heavy and get a complete ROM on calf exercises. I found when you think you get a full stretch at the top you just have a bit more left in you, and of course, getting a deep stretch at the bottom is also important

Drop Set 200 lbs x 10 reps 100 lbs x failure
Triple Drop Set 300 lbs x 10 200 lbs x failure 100 lbs x failure
Triple Drop Set 400 lbs x 8 200 lbs x failure
100 lbs x failure
Quad Drop Set 500 lbs x 6 300 lbs x failure 200 lbs x failure 100 lbs x failure

Leg Press Calf Presses

270 lbs x 15
360 lbs x 15
450 lbs x failure

Energy and Focus:
It was solid all the way through. I really focused on the MMC and it paid off greatly.

Stamina and Endurance:
I felt I could have done another super set on the arms, but was running out of ideas. As far as for calves, I felt I could have went even longer and heavier also. Oh well, there is always next time.

Pumps and Vascularity: I seen a vein in my left bicep I have never seen before. Even in my with my ~12% bf I had great vasuclarity in my forearms. My arms were damn good also, and my chest was pretty swole just after the second set of bench presses

Amount of Sweating: A lot

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: ~8.0 hours

Ramblings and Thoughts:
Nothing really worth mentioning.

Time of Workout: 11:10 - 12:40 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey
1 cup milk
1 glass of OJ

1 Hour Prior to Workout
2 slices of whole wheat bread

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

[5six]

August 22nd - Update



I guess new measurements are due for tomorrow. I just measured my arms, and up to 14.75". Not overly large, but that is about .25" gain since the log started over two weeks ago.

[5six]

August 22nd, 2007 - Musings



Normal diet and water intake for the day. I had a nap also, so I will see if this whole odd sleep pattern thing still persists. Very minor DOMS in my quads and glutes. My knee is still sore at times, but I have been icing it, and this seems to help.

I also took some updated measurements:

Weight: Will updated in morning
Forearms - 12.25" ( +0.0" from last week +.25" from start of log)
Arms: 14.75" ( +0.25" from last week +0.5" from start of log)
Chest: 40.25" ( +0.25" from last week +0.5" from start of log)
Leg - 2/3 Up: 23.75" ( +0.4" from last week +.65" from start of log)
Leg - 4" Above Knee: 21.1" ( +0.0" from last week +.25" from start of log)
Calves: 15.00" ( +0.25" from last week +.50" from start of log)
Waist: 29" ( +0.0" from last week +.5" from start of log)


As far as for the measurements. all I can really say is,

[5six]

Workout 9 - August 23, 2007



Deadlifts

135 lbs x 15
135 lbs x 15
155 lbs x 14
Note: I went raw on these, and my grip gave out before 20. Nonetheless, I am happy with the numbers

Towel Pull Ups

BW x 6
BW x 5

Chin Ups

BW x 6
BW x 6

Wide Grip Seated T-Bar Rows

45 lbs x 8
45 lbs x 7
45 lbs x 6

Super Setted With

Narrow Grip Seated T-Bar Rows

45 lbs x 7
45 lbs x 6
45 lbs x 4

Narrow Grip Pull Downs

120 lbs x 8
105 lbs x 8
105 lbs x 6

Super Setted With

Wide Grip Seated Rows

105 lbs x 6
90 lbs x 5
90 lbs x 4

Reverse Push Ups - Wide Grip

BW x failure
BW x failure

Super Setted With

Reverse Push Ups - Narrow Grip
BW x failure
BW x failure

Energy and Focus:
My focus wasn't up to par today. Not sure why, but I tried to really focus on the MMC annd it seemed to pay off.

Stamina and Endurance:
The 15 rep deadlifts really took a lot out of me, but I recovered quickly. I felt I could have worked out longer also, but I just wanted to train back today.

Pumps and Vascularity: One of the sickest lat pumps I ever had. Thank you 15 rep deadlifts!

Amount of Sweating: Minimal

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:
I highly suggest a high number of reps with deadlifts. You will love the pump I would maybe suggest using chalk or straps though so your grip doesn't give out

Time of Workout: 11:30 am - 12:10 pm

Water Consumed During the Workout: ~2.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey
1 cup milk
1 glass of OJ

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

[steve0178]

This log is lonely! You need some bra pics in here!

[5six]

August 22nd, 2007 - Musings



I started increasing my calories today to 'bout 4250 kcal. Also, I am thinking of incorporating cardio into my schedule, but I loathe it so much. Maybe one session of 20 minute HIIT a week should do. Water intake was high throughout the day day. I felt as if I was never hydrated enough. I also woke up again last night, the same thing with the other three nights. So I don't know WTF is going on

And finally, I been toying with this idea for awhile now. I want to compete, and the time frame I am thinking is another two years.

[5six]

Workout 10 - August 24, 2007



Military Presses

95 lbs x 5
115 lbs x 5
135 lbs x 3

Arnold Presses

30 lbs x 5
32.5 lbs x 5
40 lbs x 5
Note: New PR~

Side Laterals

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

Rear Delt Flies

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

Leg Press Calf Presses

270 lbs x failure
360 lbs x failure
450 lbs x failure

Machine Calf Raises

Triple Drop Set 300 lbs x failure 200 lbs x failure 100 lbs x failure
Triple Drop Set 300 lbs x failure 200 lbs x failure 100 lbs x failure
Triple Drop Set 300 lbs x failure 200 lbs x failure 100 lbs x failure

Cardio

Type: HIIT on Bike
Length: ~20 min
Distance Covered: n/a
Resistance setting: Various
Grade Setting: Various

Decline Sit Ups

BW + 45 lbs x 12
BW + 45 lbs x 12
BW + 45 lbs x 10

Rope Crunches

120 lbs x 8
120 lbs x 8
120 lbs x 8

Energy and Focus:
Today I was training with a friend. He asked if I could show him the ropes in the gym, and I obliged, but I shouldn't have. It threw off my entire workout.

Stamina and Endurance:
Blah. But WF helped me make it through the the cardio.

Pumps and Vascularity: At least I had a pump in my delts *shrug*

Amount of Sweating: Minimal

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:
Blah

Time of Workout: 1:00 - 2:20 pm

Water Consumed During the Workout: ~2.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey
1 cup milk
1 glass of OJ

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

[5six]

Controlled Labs White Flood Version 2.0







Thoughts of White Flood v2 One-Fifth The Way Through

First Reaction When Opening Tub:

Geez, Controlled Labs really improved the appearance and fragrance of this stuff. It isn't clumpy at all.

Mixability:

Just add water and you have crack! Well, not real crack, but an addictive pre-workout cocktail. This stuff mixes super easy. I messed around with 20 oz of water and 32 oz of water, and with each time it was the same: just give it shake and you're good to go.

Taste:

Huge improvement compared to v1. Like I said before, it tastes like diluted Country Time Lemonade. I also found if you mix 2 scoops of Lemonade Xtend, 2 scoops of WF, and 1 scoop of Orange Gatorade you get something that almost tastes like Orange Creamsicle

Energy and Focus:

Simple: even if your workouts are shit, this stuff will make it better. (But don't depend on it as a staple. Else you will be only hurting yourself). One thing that came to mind just now is, I had better focus on the v1 stuff. Who knows though, I still have 40 more workouts with this stuff.

Pumps and Vascularity:

Even with 12% bf I am seeing veins I have never seen in my "ripped" state. I get a lat pump off this stuff, and I never get a lat pump! I think that says something.

Also, WF v2 + Supersetting Bis/Tris = Sex + Cashmoney

Stamina. Endurance and Recovery:

What is another word to say "Fawken awesome?"

Side Effects:

Some of these are too early to tell if it is a cause of WF, but these are things that I noticed a change in

• Runny nose, and occasional dried blood in the left nostril, nothing serious though. Perhaps due to the vasodialation
• Odd sleep patterns, I think I figured this out now.
• Increased sexual arousal, and hardness
• Quick increase measurements. 95% would be due to cell volumazation and muscle mass gains

Comments:

1) It helped me get back to my old PRs (or near them). So I have nothing to complain about that aspect.

2) The whole suggestion of taking it 20 - 30 min before a workout doesn't work for me. This stuff hits me hard, and quick. I literally feel it in less than 5 minutes of taking it, really doesn't make sense physiologically, but hell, I can't complain

3) My appetite is normal and isn't diminished. The reason for this mentioning is, when I was taking v1, I had an suppressed appetite after my workouts.

I am looking forward to the remainder 40 workouts. That should approx be 8 weeks

Measurements to this point in time

Weight: 154 lbs (+2 lbs gain)
Forearms - 12.25" (+.25" from start of log)
Arms: 14.75" (+0.5" from start of log)
Chest: 40.25" (+0.5" from start of log)
Leg - 2/3 Up: 23.75" (+.65" from start of log)
Leg - 4" Above Knee: 21.1" (+.25" from start of log)
Calves: 15.00" (+.50" from start of log)
Waist: 29" (+.5" from start of log)

Edit: Fixed some spelling and grammatical errors.

Edit 2: Added the appetite suppression comment

[cboesger]

Great mid-review Kurt, everything is certainly sounding good. GFH

[5six]

August 24th, 2007 - Musings


Normal diet and water intake today. DOMS in my lats, however, not as severe as I would have expected. Perhaps the WF has something to do with the recovery. Was in a great mood the whole morning, and got in a sorta depressed state late afternoon. I also feel fat, and it seems I look fat. So tomorrow I am going to take some pics to see how I am doing, and if need be adjust the diet.

[5six]

Workout 11 - August 25, 2007



Squats

175 lbs x 5
225 lbs x 5
295 lbs x 3
Note: New PR

One Legged Leg Press

270 lbs x5
360 lbs x 5
180 lbs x 5
Note: New PR~

Front Squats

135 lbs x 5
175 lbs x 5
180 lbs x 5

Leg Super Set

Leg Extensions

Drop Set 105 lbs x 10 60 lbs x 10
Triple Drop Set 160 lbs x 9 105 lbs x 8 60 lbs x 6
Note: New PR~

Leg Abductions

85 lbs x failure
85 lbs x failure

Leg Adductions

85 lbs x failure
85 lbs x failure

Energy and Focus:
I was angry, and wanted to kill someone. My mental focus was unparalleled, and top notch. I felt I could have went on forever training legs.

Stamina and Endurance:
4 PRs in one workout, I think this explains itself

Pumps and Vascularity: Simply amazing

Amount of Sweating: Highy

Rating of Workout: 10/10

Amount of Sleep Night Prior to Workout: ~9.0 hours

Ramblings and Thoughts:
I felt alpha, and that I was the king of the gym. I even helped some guy the proper form of deadlifts. However, he didn't really listen to my advice.

Angry + WF = Awesome workouts

Time of Workout: 6:30 - 7:10 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
Plate of pasta
Chicken breast

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

[5six]

August 25th, 2007 - Musings



The caloric intake today was normal, as well with the amount of water. However, my whole mood and general disposition was all over the map. I woke up in a great mood, a little groggy, but to be expected. As the day progressed I got more in a depressed state. My reasoning for this: I am feeling that my bulk is not going as well it should. I am feeling that I am adding too much fat, even though my numbers at the gym (slowly), and my waist sized is being maintained, as well as my hips. I took some pictures today, and was not impressed at all by the way I looked. Of course, we are our worst critics. So I need a third party to examine the pictures and offer an unbiased opinion, this is pretty difficult to do. I am also a pretty sociable person, yet keep to myself usually. With this said, I miss the university life, and going to class. seeing old friends and making new ones. So I think this is affecting me also. Thankfully classes start in a week and half.

And here is a picture of me taken today. The lighting is shit though.



/emorant

[pu12en12g]

Solid progress man, keep your head up !!!