5-6 Conquers on White Flood v2

[5six]

o -- i always DB's for the farmers walk .. you can get heavier than plates, and I imagine it's alot easier to hold/grip..

as for the class, it's difficult. I was a psychology major undregrad, so this is basically all new information for me. I mean, i know some of the basic concepts just from the knowledge i've gained in my bodybuilding nutrition curiousity, but to understand the aspects of metabolism etc. is very detailed and difficult ! haha

to make it worse, theres only 2 tests and some random extra credit quizzes along the way.. and since im a grad student my tests are harder than the undergrads in the class ( no mult choice t/f - all short answer/essays)!!

but so far the prof always makes the info seem somewhat easy --- i read the stuff ahead of time, and usually tell my girlfriend that night im going to die and fail and fail horribly, t han after class Im like wow, thats not bad at all

and we are all over the enzymes required for everything.. which is the hard part for me

Shit, that seriously sucks then. If i can suggest something that helped me out immensely on the metabolic pathways: re-write the pathways, alon gwith the enzymes over and over again, till you get down. Then do it more.

And once you do a few different patheways you will see repeating words for enzymes, such as kinase, which adds or removes a phosphate (perhaps a whole group), and mutase, which reconforms a molecule.

[5six]

Workout 22 - September 14th, 2007



Bench Press

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

Incline Bench Press

135 lbs x 5
155 lbs x 5
175 lbs x 5
Note: New PR~

Pull Overs

55 lbs x 6
50 lbs x 6
40 lbs x 6

Incline Flies

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

Super Set #1

Skull Crushers

75 lbs x 8
95 lbs x 4
75 lbs x 6

Dumbell Curls

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

Super Set #2

Overhead Dumbell Extensions

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

Machine Preacher Curls

75 lbs x 6
60 lbs x 8
60 lbs x 7

Super Set #3

Wide Grip Cable Pushdowns

105 lbs x 10
135 lbs x 8
150 lbs x 6

Cable Drag Curls

60 lbs x 8
60 lbs x 8
60 lbs x 7

Dips

BW to failure

Close Grip Push Ups

BW to failure

Energy and Focus:
Nothing to complete about

Stamina and Endurance:
Solid throughout

Pumps and Vascularity:
Sick
Amount of Sweating:
Minimial.

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:
Sorry to be so curt on the descriptions of the workout. I have a lot of shit to get done today. It was hard enough to drag my ass to the gym

Time of Workout: 10:30 am - 11:35 am

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal:

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

Half Hour Preworkout

1 Slices whole wheat bread
1 nectarine

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

[5six]

Workout 23 - September 15th, 2007



Squats

225 lbs x 5
275 lbs x 5
315 lbs x 4
Note: New PR~

Leg Press

540 lbs x 8
720 lbs x 6
1040 lbs x 3
Note: New PR~

Hack Squats

180 lbs x 8
230 lbs x 8
270 lbs x 8

One Leg Leg Extensions

45 lbs x 12
75 lbs x 8
75 lbs x 6

Standing Machine Calf Raises

Drop Set: 300 lbs x 10 200 lbs x failure
Drop Set: 400 lbs x 10 200 lbs x failure
Drop Set: 500 lbs x 5 200 lbs x failure

Seated Calf raises

45 lbs x failure
45 lbs x failure
45 lbs x failure

Leg Press Calf Raises

180 lbs x 15
360 lbs x 15


Energy and Focus:
It was great all the way through the workout. I didn't crash as I usually do.

Stamina and Endurance:
Pretty solid. I prolly could have got another rep on squats. Oh well, I can go for that next week.

Pumps and Vascularity:
Both my calves and quads looked thick. So nothing I can complain 'bout

Amount of Sweating:
Average.

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~8.0 hours

Ramblings and Thoughts:
Nothing worth mentioning. Except I really have to start adding dextrose to my PWO shake.

Time of Workout: 12:00 pm - 1:30 pm

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal:

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

Half-hour Prior to Workout

1 slice whole wheat bread

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

[5six]

Workout 24 - September 15th, 2007



Hammer Strength Shoulder Presses

90 lbs x 8
140 lbs x 8
180 lbs x 6
Drop Set 180 lbs x 5 90 lbs x failure

Arnold Presses

50 lbs x 8
45 lbs x 8
50 lbs x 6
Note: New PR~

Cable Upright Rows

130 lbs x 8
150 lbs x 6
Drop Set 150 lbs x 5 100 lbs x failure

Incline Laying Side Lateral Raises

15 lbs x 8
15 lbs x 8

Super Setted With:

Side Lateral Raises

20 lbs x 6
20 lbs x 5

Dumbell Shrugs

Drop Set 80 lbs x 8 45 lbs x failure
Drop Set 85 lbs x 8 45 lbs x failure
Drop Set 90 lbs x 6 45 lbs x failure

Farmers Walks

45 lbs per hand to failure
45 lbs per hand to failure
50 lbs per hand to failure

Reverse Shrugs

135 lbs x 8
135 lbs x 4

Decline Crunches

Holding 35 lb plate x 15
Holding 35 lb plate x 15
Holding 45 lb plate x 12

Hanging Leg Raises

10 reps
10 reps

Cable Crunches

130 lbs x 10
150 lbs x 8


Energy and Focus:
It wasn't as sharp as my leg workout this morning, but this is understandable. Overall, I am very happy with it.

Stamina and Endurance:
Solid throughout once again. In fact, my forearms are still sorta shaking

Pumps and Vascularity:
I will admit this, I wore a sleeveless shirt today, which is so against what I usually do. But my delts looked pretty pumped, along with my traps.

Amount of Sweating:
Average.

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~8.0 hours

Ramblings and Thoughts:
There was something, but I forgot what to say.

Time of Workout: 6:50 pm - 8:00 pm

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal:

1.5 Hour Prior to Workout
2 slices whole wheat bread
1 scoop of whey
1 nectarine

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

Edit: Corrected the workout number.

[5six]

September 15th of 2007




- Water intake: check

- Diet: Not too sure, I didn't have my normal bulking shakes today, do to me working out twice and time restraints. However, I still think I hit my targets.

- I got a really odd pain in my brachioradialis again, it was weird that I got it after squats.. So I am icing it and hoping for the best

- Also changed my diet around. I am trying to eat red meat four times a week, and see how this effects my bulk.

[5six]

September 15th of 2007




- Water intake: check

- Diet: Not too sure, I didn't have my normal bulking shakes today, do to me working out twice and time restraints. However, I still think I hit my targets.

- I got a really odd pain in my brachioradialis again, it was weird that I got it after squats.. So I am icing it and hoping for the best

- Also changed my diet around. I am trying to eat red meat four times a week, and see how this effects my bulk.

[jiritt0]

Shit, that seriously sucks then. If i can suggest something that helped me out immensely on the metabolic pathways: re-write the pathways, alon gwith the enzymes over and over again, till you get down. Then do it more.

And once you do a few different patheways you will see repeating words for enzymes, such as kinase, which adds or removes a phosphate (perhaps a whole group), and mutase, which reconforms a molecule.

yeah, i was thinking of doing that.. muscle memory is greater than cognitive memory

[5six]

Workout 25 - September 17th, 2007



Deadlifts

221 lbs x 5
265 lbs x 5
331 lbs x 3

Wide-Grip Deadlifts

133 lbs x 8
133 lbs x 6

Pull Ups

BW x 7
BW x 5
BW x 4
Note: New PR~

Barbell Rows

135 lbs x 8
135 lbs x 7
135 lbs x 6

Pull Overs - Shoulders Flared Out

40 lbs x 10
50 lbs x 8

5 minute rest break, because I seriously felt like vomiting.

60 lbs x 6

Hamstring Leg Presses

450 lbs x 10
540 lbs x 8
630 lbs x 6
Note: New PR~

SLDL

135 lbs x 8
185 lbs x 4
Drop Set 185 lbs x 3 135 lbs x3

Gertrude's Super Secret Ab Routine

It's a secret :P

Energy and Focus:
For having it so early in the morning, I am really proud of the energy I had. Hell, I didn't even crash yet.

Stamina and Endurance:
Solid all the way throughout. Except my grip sorta gave out, so I had to resort to straps on the barbell rows (and plus I don't like the bars they have for those) and SLDL

Pumps and Vascularity:
Great lat pump and same thing with the hammies

Amount of Sweating:
A whole lot

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~6.0 hours

Ramblings and Thoughts:
There was something, but I forgot what to say.

Time of Workout: 8:05 am - 9:15 am

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal:

1.5 Hour Prior to Workout
1 bowl of steel cut oats with field berries
1 nectarine
1 scoop of whey
1 cup milk
1 nectarine

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

[5six]

Controlled Labs White Flood Version 2.0







Thoughts of White Flood v2 -- Half Way Through

Mixability:

Stuff still mixes great. Kust add water and you're good to go. I find really cold water the best though.

Taste:

The taste doesn't get tiring. I also find the best combination for me is one scoop of WF + 2 scoops of Lemonade Xtend + 2 scoops of Gatorade. This offers the best taste, along with some other benefits.

Energy and Focus:

The energy and focus is great on it. However, I find the focus sometimes hit or miss. Forntuatly though, it is more of hit. WF is a great product to use if you just a bit of extra energy at the gym, or doing a heavy set of squats or deads.

However, I wouldn't suggest it to a person who would use it as a staple.

Pumps and Vascularity:

Pumps are sick. Especially super setting bis and tris Hell, I even get a leg pump off this stuff, and that doesn't happen very often.

Stamina. Endurance and Recovery:

Solid. I been sitting some PRs, which I am very happy with. Especially with squats and pull-ups. Hopefully deads will be getting there also

Side Effects:

• Still the runny nose, but it's nothing I can't handle
• Really oddly sleep patterns. Some nights it gets really bothersome and I can't figure out how to remedy it.
• Increased sexual arousal, and hardness
• Crazy gains. Why? I don't know.
• I find that one scoop of WF is the best. I get more energy than two. Why? I am not too sure. Perhaps due to the reason two scoops hits me hard and fast, while one scoop is a nice amount of energy
• Nausea on occasion. I think this is mainly due to the intensity of the workout.

Comments:

1) I varied with the timing of the stuff. And I still find taking it five minutes before a workout works best for me, and not the suggested 20 - 30 minutes.

2) Sleep patterns seem to be gettin better, but still bothers me some nights.

3) On occasion I have a diminished appetite after a workout. However, it's not as bad as it was with v1

I have another 25 workouts with WF. So it should be about 4 - 6 weeks left.

Sorry for spelling or grammatical errors. Really don't have much time to proof read this.

[jiritt0]

great log/review... i have a sample pack of white flood, and someday i may buy some myselff

[5six]

Workout 26 - September 18th, 2007



Incline Barbell Presses

135 lbs x 10
165 lbs 5
185 lbs x 4
Note: New PR~

Flat Dumbell Presses

55 lbs x 8
65 lbs x 7
75 lbs x 5
Note: New PR~

Pull Overs

55 lbs x 8
60 lbs x 6
65 lbs x 5
Note: New PR~

Cable Flies

40 lbs x 10
40 lbs x 10
45 lbs x 7
Note: New PR~

Superset #1

Dips

BW + 45 lbs x 6
BW x 6
Bw x 6

Dumbell Curls

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

Superset #2

Dumbell Skull Crushers

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

EZ-Bar Curls

75 lbs x 8
50 lbs x 8
50 lbs x 7
Note: New PR~


Superset #3

Rope Pull Downs

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

Ropes Curls

60 lbs x 8
60 lbs x 8
60 lbs x 8

Superset #4

High Pulley Cable Curls

45 lbs x 8
45 lbs x 7

Push Downs

45 lbs x 6
30 lbs x 6

Standing Calf Raises

300 lbs x 20
300 lbs x 18
280 lbs x 15

Donkey Calf Raises

80 lbs x 10
80 lbs x 8

Energy and Focus:
Only so many ways to say "solid"

Stamina and Endurance:
It was constant throughout the whole workout. Started to wear off by the time I rolled around to calves, but calves needed to be done because short season is like 8 months away! I only have so much time

Pumps and Vascularity:
Most excellent

Amount of Sweating:
Average

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:
There was something, but I forgot what to say.

Time of Workout: 4:00 pm - 5:10 pm

Water Consumed During the Workout: ~2.5 L

[5six]

The Last Few Days




- Water intake: Not up to par. Maybe only 3.5L a day

- Diet: Solid from day to day

- Actually had DOMS in my calve this morning - odd.

- Also wanted to apologize for not updating you guys as much as I should be. School is starting to come at me at full force. And for everyone whom is following my log, thanks for the support.

[5six]

Workout 27 - September 21st, 2007



Non Peak Flys

20 lbs x 15
30 lbs x 10
35 lbs x 8

Dips

BW + 25 lbs x 6
BW + 35 lbs x 6
BW + 45 lbs x 6

Flat Bench Press

135 lbs x 6
155 lbs x 6
175 lbs x 4

Decline Bench Press

135 lbs x 10
135 lbs x 8
155 lbs x 6

Superset #1

Close Grip Bench Press

115 lbs x 6
125 lbs x 6
135 lbs x 5

Concentration Curls

20 lbs x 8
25 lbs x 7
25 lbs x7

Superset #2

Decline Skull Crushers

75 lbs x 8
75 lbs x 7
75 lbs x 6

EZ-Bar Curls

75 lbs x 7
75 lbs x 6
55 lbs x7

Superset #3

Overhead Extensions

70 lbs x 7
80 lbs x 6
85 lbs x 4
Note New PR

Dumbell Curls

25 lbs x 8
30 lbs x 7
30 lbs x 7

Superset #4

Elbows Flared Pushdowns

105 lbs x 8
105 lbs x 7

Cable Curls

30 lbs x 9
30 lbs x 8

Energy and Focus:
It was great. I am really starting to like the idea of working out in the morning. I feel more energized after my workout (yet I still need a nap), but it's sorta nice to get the workout outta the way early and I can focus on homework throughout the rest of the day

Stamina and Endurance:
Surprised how much I had in me.

Pumps and Vascularity:
It felt like my chest was going to tear through my skin after the chest component. Also, my right tri was so pumped it started to hurt

Amount of Sweating:
Average

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

- Wanted to reverse my chest workout, and go semi-light. So that explains why I did the flys and dips first, followed by two varations of the bench

- I am not sure if I like concentration curls. I find it somewhat difficult to feel them. Perhaps they are a better exercise to do towards the end of bis

- I am starting to like over head extensions even more. There is something satisfying hoisting a huge dumbell over your head. Sometimes the problem is actually getting it into he right position.

- Was going to train abs, but the workout started to run pretty late.

Time of Workout: 8:00 am - 9:10 am

Water Consumed During the Workout: ~3.0 L

[5six]

Workout 28 - September 21st, 2007



Front Squats

135 lbs x 5
155 lbs x 5
190 lbs x 4
Note: New PR~

Leg Press

720 lbs x 8
810 lbs x 7
900 lbs x 6

One Legged Hack Squats

45 lbs x 8
45 lbs x 8
45 lbs x 8

Barbell Lunges

135 lbs x 6
115 lbs x 6
115 lbs x 6

Calf Machine Raises

Drop Set] 300 lbs x failure 200 lbs x failure
Drop Set] 300 lbs x failure 150 lbs x failure
Drop Set] 300 lbs x failure 150 lbs x failure 100 lbs x failure


Seated Calf Raises

45 lbs x failure
45 lbs x failure
45 lbs x failure

Calf Presses

360 lbs x failure
360 lbs x failure

Gertrude's Secret Ab Routine


Energy and Focus:
For doing two-a-day. It was great.

Stamina and Endurance:
Very pleased

Pumps and Vascularity:


Amount of Sweating:
Hi

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

- I want to go heavier on the seated calf presses, but the machine just feels so odd

- I want 225 lbs x 5 on Front Squats by the end of the year

Time of Workout: 7:00 - 8:10 pm

Water Consumed During the Workout: ~3.0 L

[5six]

Workout 29 - September 24th, 2007



T-Bar Rows

90 lbs x 5
115 lbs x 5
150 lbs x 5
Note: new PR~

Barbell Rows

135 lbs x 5
155 lbs x 5
Drop Set 175 lbs x 3 135 lbs x3

Pull Overs - Elbows Flared

Drop Set 60 lbs x 5 40 lbs x5
Drop Set 60 lbs x 5 40 lbs x4
Drop Set 70 lbs x 5 40 lbs x3

Wide Grip Pull Downs

135 lbs x 5
150 lbs x 5
165 lbs x 5

Close Grip Cable Rows

Drop Set 150 lbs x 5 105 lbs x 5
Drop Set 165 lbs x 5 105 lbs x 5
Drop Set 200 lbs x 5 105 lbs x failure
Note: New PR~

Energy and Focus:
For having a complete shit diet yesterday with hardly any water intake, and having a 6:30 am flight this morning. The energy and focus was good for the circumstances I was under.

Stamina and Endurance:
Good all the way throughout, except I thought I could do better on the last set of dumbell rows.

Pumps and Vascularity:
Like I said last week:

Amount of Sweating:
Hardly none

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~7.0 hours

Ramblings and Thoughts:

Nothing

Water Consumed During the Workout: ~1.0 L

Just found it hard to drink water today.