5-6 Conquers on White Flood v2

[Big Poppa S]

I see some serratus!!!

[5six]

I see some serratus!!!

Thats a good thing, right?

[5six]

Workout 12 - August 26, 2007



Dips

BW + 45 lbs x 6
BW + 55 lbs x 6
BW + 65 lbs x 6
Note: New PR

Flat Bench Press

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

Pull Overs

50 lbs x 7
55 lbs x 6
65 lbs x 6
Note: New PR~

Chest Level Cable Flies

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

Super Setted With

Low Cable Flies

30 lbs x 6
30 lbs x 6
30 lbs x 6

Super Set #1

E-Z Bar Skull Crushers

60 lbs x 8
70 lbs x 8
90 lbs x 3

Barbell Curls

60 lbs x 8
40 lbs x 10 (Wide Grip) 40 lbs x 6 (Close Grip)
40 lbs x 10 (Wide Grip) 40 lbs x 6 (Mid Grip) 40 lbs x 10 (Wide Grip) 40 lbs x 10 (Narrow Grip)

Super Set #2

Over Head Extensions

50 lbs x 8
Drop Set 60 lbs x 6 35 lbs x 5
Drop Set 70 lbs x 5 35 lbs x failure
Running The Rack 75 lbs x 3 50 lbs x failure 35 lbs x failure
Note: New PR

Dumbell Curls

25 lbs x 8
Drop Set 25 lb x 8 20 lbs x failure
Running The Rack 25 lbs x failure 20 lbs x failure 15 lbs x failure 10 lbs x failure

Super Set #3

Wide Grip Push Downs

105 lbs x 8
105 lbs x 8
105 lbs x 8

High Pulley Cable Curls

25 lbs x 12
30 lbs x 10
45 lbs x 7
Note: New PR

Energy and Focus:
Even I was in a tired state at the start of the workout, the focus and energy was top notch.

Stamina and Endurance:
t3h w00t!

Pumps and Vascularity: The chest pump was sick, and the vascularity was intense during arms. I even some crazy ass arteries running off my subclavian!

Amount of Sweating: High

Rating of Workout: 9.5/10

Amount of Sleep Night Prior to Workout: ~6.0 hours + 1 hour nap

Ramblings and Thoughts:
Long ass workout

Time of Workout: 5:00 - 6:50 pm

Water Consumed During the Workout: ~4.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
Plate of pasta
Chicken breast

PWO Shake
2 scoops of whey
3/4 cup of oats
1 scoop of Xtend

[5six]

August 26th, 2007 - Update



Was at 155 lbs with a 29" waist this morning.

Edit: My quads are still freakin' sore. Except my bis, tris and chest are not

[5six]

Workout 13 - August 27, 2007



Deadlifts

221 lbs x 5
265 lbs x 5
375 lbs x 1

Pull Ups

BW x 5
BW x 5

Barbell Rows

70 lbs x 8
70 lbs x 7
70 lbs x 6

Hammer Strength Isolateral Seated Rows

45 lbs x 12
45 lbs x 12
45 lbs x 10

Reverse Push Ups

BW x failure
BW x failure

Energy and Focus:
The focus and energy was great at the start, but then quickly disappeared just before the last set of deads

Stamina and Endurance:
Not to bad. I guess my body needed a break from the last two workouts

Pumps and Vascularity: Not to shabby of back pump

Amount of Sweating: High

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~5.0 hours

Ramblings and Thoughts:
I got a damn pain in my bicep. I am going to have to rest and ice this sucker

Time of Workout: 1:00 - 1:40 pm

Water Consumed During the Workout: ~2.0 L

Pre-Workout Meal:

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

PWO Shake
2 scoops of whey
3/4 cup of oats
1 scoop of Xtend

[5six]

August 26th - 28th of 2007 - Musings and Updates



Just going to go through this quickly

- Diet and water intake: check

- Pain in my right bicep almost feels like a severer DOMS - weird. Nothing in my left bicep

- The whole sleeping issue on WF is starting to act up again, and it's getting worse. My sleep patterns are pretty whack right now.

[5six]

Workout 14 - August 29, 2007



Isolateral Hammer Stength Shoulder Press

90 lbs x 10
110 lbs x 10
130 lbs x 8
160 lbs x 5
Note: New PR

Arnold Presses

35 lbs x 5
40 lbs x 5
45 lbs x 5
Note: New PR

Cable Upright Rows

80 lbs x 10
100 lbs x 10
110 lbs x 8
Note: I think these are the solution to my upright row problem!

Cable Lateral Raises

20 lbs x 15
20 lbs x 12
Note: New PR~

Leg Press Calf Raises

180 lbs x failure
180 lbs x failure
180 lbs x failure

Standing Machine Calf Raises

180 lbs x failure
180 lbs x failure
180 lbs x failure

Energy and Focus:
Even I was in a tired state at the start of the workout, the focus and energy was pretty good.

Stamina and Endurance:
My calves were really weak today, and I don't have an idea why. On the other hand, my delts were great.

Pumps and Vascularity: Sick pump in both my delts and chest

Amount of Sweating: Hardly broke a sweat

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~9.0 hours

Ramblings and Thoughts:
Long ass workout

Time of Workout: 2:00 - 2:40 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 oats

[Cellardude]

damn dude looking really good. So clean in here. so much better than my log.

[5six]

damn dude looking really good. So clean in here. so much better than my log.

Thanks man. But feel free to steal ideas

[5six]

August 31st, 2007



Cardio

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

I also got a whole body massage. Damn, that felt good.

[5six]

Workout 15 - September 1st, 2007



Incline Bench Press

135 lbs x 5
155 lbs x 5
160 lbs x 3

Flat Dumbell Press

50 lbs x 5
55 lbs x 5
60 lbs x5

Decline Pull Overs

40 lbs x 6

Pull Overs

50 lbs x 5
50 lbs x 5

Pec Deck

Drop Set 135 lbs x 8 90 lbs x failure
Drop Set 135 lbs x 7 90 lbs x failure
Drop Set 135 lbs x 7 90 lbs x failure

Super Set #1

Dips

BW + 45 lbs x 4
BW x failure
BW x failure

Hammer Curls

25 lbs x 12
25 lbs x 10
25 lbs x 10

Super Set #2

Skull Crushers

75 lbs x 10
75 lbs x 8
75 lbs x 7

Drag Curls

55 lbs x 8
45 lbs x 7
45 lbs x 7

Super Set #3

High Pulley Cable Curls (1.5 Rep Scheme)

30 lbs x 8
30 lbs x 8
30 lbs x 8

One Arm Pull Downs

30 lbs x 10
30 lbs x 8
30 lbs x 7

Super Set #4

Wide Grip Push Downs

105 lbs x failure
105 lbs x failure

Cable Curls

45 lbs x failure
45 lbs x failure

Energy and Focus:
Even though I was tired as hell, and didn't feel like working out, the energy and focus was good.

Stamina and Endurance:
Solid throught

Pumps and Vascularity: Again, a sick chest pump paired with an amazing arm pump. I couldn't ask for more

Amount of Sweating: Normal

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~9.0 hours

Ramblings and Thoughts:
Nothing

Time of Workout: 6:15 - 7:30 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 oats
1 scoop of Xtend

Tune of the Day

I heard this on XM 47 (I love than freakin channel), and fell in love with it right away.

The White Stripes - A Martyr For My Love For You

[youtube]YB0LQwasDsw[/youtube]

[5six]

September 1st and September 2nd Musing, 2007



Update

Kurt vs White Flood In The Battle for Sleep

White Flood - I lost count (~5 nights)
Kurt - 0

I really don't know is going on. The days I don't take WF I can sleep perfectly, and the days I do take it my sleep is all messed up (no matter what time I take it). I also tried everything, and nothing seems to work. This is occuring too many times to say it is something else. I have to figure this out before school starts. . .

[5six]

Workout 16 - September 2nd, 2007



Squats

175 lbs x 5
225 lbs x 5
275 lbs x 3
135 lbs x 10

Leg Press

360 lbs x 10
450 lbs x 10
540 lbs x 10
630 lbs x 8


Wide Stance Front Squats

90 lbs x 8
90 lbs x 7
90 lbs x 5
90 lbs x 4

One Leg Leg Extensions

30 lbs x 10
30 lbs x 8
30 lbs x 6

Standing Calf Raises

Drop Set 300 lbs x 10 160 lbs x 10
Triple Drop Set300 lbs x 10 160 lbs x 10 160 lbs partials to failure

Drop Set 280 lbs x 10 160 lbs x 10
Triple Drop Set280 lbslbs x 10 160 lbs x 10 160 lbs partials to failure

Drop Set 260 lbs x 10 160 lbs x 10
Triple Drop Set260 lbs x 10 160 lbs x 10 160 lbs partials to failure

Triple Drop Set 300 lbs x 10 200 lbs x 10 100 lbs x 10
Triple Drop Set300 lbs x 10 200 lbs x 10 100 lbs partials to failure

Seated Calf Raises

45 lbs x failure
45 lbs x failure

Energy and Focus:
It was pure shit. I had a horrible sleep last night, and needed to hit the gym early. So this was the outcome

Stamina and Endurance:
Squats were weak as hell, except leg presses were not to shabby. Surprised my calves didn't give out a lot sooner.

Pumps and Vascularity: Decent quad pump, and good calf pump

Amount of Sweating: High

Rating of Workout: 7.0/10

Amount of Sleep Night Prior to Workout: ~5.0 hours

Ramblings and Thoughts:
on squats

Time of Workout: 12:00 - 1:10 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
Bowl of steel cut oats with fruits
1 nectarine
1 scoop of whey
1 cup of milk

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

[5six]

September 2nd



Update

My thoughts about them. . .*shrug* I need to work on my front double bi.

Random Pics

[5six]

Workout 17 - September 3rd, 2007



Standing Military Presses

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

Wide Grip Cable Upright Rows

90 lbs x 10
105 lbs x 10
135 lbs x 8

Incline Side Laterals

15 lbs x 6
15 lbs x 6
10 lbs x 10

Cable Side Laterals

10 lbs x 25
10 lbs x 20

Isolateral Hammer Strength Military Presses

45 lbs x 100

Barbell Shrugs

135 lbs x 10
185 lbs x 8
Drop Set 185 lbs x 7 135 lbs x 7
Note: New PR~

Dumbell Shrugs

50 lbs x 10
55 lbs x 10
65 lbs x 8

Incline Dumbell Shrugs

40 lbs x 10
40 lbs x 10

Reverse Cable Shrugs

135 lbs x 10
135 lbs x 10

Energy and Focus:
I decided I need to pick up new headphones for my iPod. The gym music drowns out my music, and it draws away from my focus. However, with that said, the overall focus was great.

Stamina and Endurance:
I felt I could have went longer

Pumps and Vascularity: My side delts were fried by the time I was done with 'em, but the pump was great. So was the traps

Amount of Sweating: Decent. Except my man scent was pretty damn strong for some reason Maybe cause I wasn't wearing my normal UA shorts

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~8.0 hours

Ramblings and Thoughts:
A lot to talk about:

- Standing military presses were weak today, and I was going for a PR on 'em. I have a feeling I upped the weight too soon. I warmed up with nothing on the bar and then went to 25 per side. Oh well, maybe next week.

- If I do cable upright rows I don't get a pain in my forearm, however, if I do 'em with a dumbell I do. So I found my solution to the problem

- How the 100 reps on presses worked was a rest-pause principle. It's a nice little way to finish off a workout

- Yeah, the PR on the shrugs is weak, but for some reason I could never go that "heavy" before.

- Had an epiphany on traps. Drop the weight and really squeeze it, and hell, it worked out quite well.

- Also tried one scoop of WF + carbs as PT suggested. It seemed to make a world of a difference. I didn't crash partially way through the workout, my energy was great, focus was up there. This could all be coincidence, but I hope not.

Time of Workout: 11:00 am - 12:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
Bowl of steel cut oats with fruits
1 nectarine
1 scoop of whey
1 cup of milk
1 cup of OJ

Half-Hour Prior to Workout

1 slice of whole wheat bread

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