5-6 Conquers on White Flood v2

[5six]

Workout 46 - Oct 29th, 2007



Dips

BW + 45 lbs x 6
BW + 60 lbs x 6
BW + 90 lbs x 5

Incline BB Bench

135 lbs x 6
135 lbs x 5
145 lbs x 2

Super Set With:

Incline Dumbell Flies

30 lbs x 6
30 lbs x 6
30 lbs x 4

Pull Overs

60 lbs x 6
65 lbs x 6
70 lbs x 4

Cable Flies

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

Arm Super Set #1

Skull Crushers

80 lbs x 6
90 lbs x 6
100 lbs x 4
Note: New PR~

Dumbell Curls

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

Arm Super Set #2

Close Grip Bench Press

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

EZ-Bar Curls

80 lbs x 8
70 lbs x 6
70 lbs x 5

Arm Super Set #3

Push Downs - Elbows Flared

120 lbs x 8
120 lbs x 6
120 lbs x 6 90 lbs x 6

Cable Curls - Across Body

20 lbs x failure
15 lbs x failure
15 lbs x failure

Arm Super Set #4

Barbell Wrist Curls

65 lbs x failure
65 lbs x failure

Reverse Barbell Wrist Curls

65 lbs x failure
65 lbs x failure

Knuckle Tricep Push-Ups

BW x failure
BW x failure

Arm Super Set #5

Hammer Curls

20 lbs x failure
20 lbs x failure

Reverse Barbell Curls

35 lbs x failure
35 lbs x failure

Dumbell Wrist Curls

20 lbs x failure
20 lbs x failure

Reverse Dumbell Wrist Curls

20 lbs x failure
20 lbs x failure

Stamina and Endurance:
Constant energy throughout! Even near the end

Pumps and Vascularity:
My pumps were amazing. Triceps and forearms were in a lot of pain from the pump

Amount of Sweating:
High

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~6.0 hours

Ramblings and Thoughts:

- Worked out in a beater for the first time today. Felt like a tool walking into the gym area. But after I got a pump going, I looked pretty jacked.

- Something comforting to know you are perhaps on of the best shaped people in the gym, even though when it's a bunch of old guys

- Meant to do 155 on incline presses, but only loaded up a 10 on one side without noticing I missed the other side. I wondered why the bar was so heavy on the right side

Time of Workout: 7:45 am - 9:00 am

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

1 cup OJ
2 scoops whey
1 cup bowl of steel cut oats
1 apple


PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

October 30th, 2007

Cardio

Type: Treadmill Walking
Length: 15 minutes
Distance Covered: ~.75
Resistance setting: 3.0 - 3.5
Grade Setting: 10.0 - 11.0

Various Ab Work

I had to call cardio short today. My calves were killing me.

Also I'm in a very strange mood today. It's almost like I'm going through a state of depersonalization. I'm just thinking this is due to a two nights of shitty sleep.

[5six]

October 31st, 2007

Cardio


Again, a giant super set of cardio and polymetrics. Between each "set" there was 20 jumping jacks done.

Done on an empty stomach, with two scoops of Xtend (I need a new BCAA complex).

Type: Treadmill
Length: ~14 min
Distance Covered: Unsure
Resistance setting: 3.5 - 5.5
Grade Setting: 8. 0 - 11.0
Calories Burned: Unsure

• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• Suicides
• 10 up and overs with a bosu ball
• Suicides
• 10 up and overs with a bosu ball
• Suicides
• 10 up and overs with a bosu ball

Type: Treadmill
Length: ~14 min
Distance Covered: Unsure
Resistance setting: 4.5 - 6.0
Grade Setting: 3.5 - 5.0
Calories Burned: Unsure

Time of entire session: 7:10 am - 8: 15 am

Wanting to Throw Up During Cardio Session Rating: 9.0/10

Guess I didn't push myself hard enough


Again I owe liGymRatt a thanks for the program.

Original program you can see it here

[5six]

Workout 47 - Nov 2nd, 2007



Dumbell Presses

45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 3
60 lbs x 4
55 lbs x 5
50 lbs x 4

Standing Laterals

20 lbs x 8
25 lbs x 8
30 lbs x 6

Cable Upright Rows

110 lbs x 8
120 lbs x 8
130 lbs x 6
140 lbs x 5

Standing Military Presses

67 lbs x 8
89 lbs x 7
111 lbs x 5

Rear Flyes

20 lbs x 8
25 lbs x 8
30 lbs x 6

Dumbell Shrugs

80 lbs x 8
90 lbs x 6

Running the Rack Dumbell Shrugs

Went from 80 lbs to 50 lbs in 5 lb increments, each "set" till failure

50 lbs to 20 lbs in 2.5 lbs increments, each "set" till failure

Reverse Dumbell Shrugs

135 lbs x failure
135 lbs x failure

Barbell Shrugs

135 lbs x failure

Stamina and Endurance:
Fairly good. I thought I could get 70's on seated dumbell presses. Didn't happen though.

Pumps and Vascularity:
Good pump in the delts. And an even better pump after the running the rack

Amount of Sweating:
High

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~8.0

Ramblings and Thoughts:

- Thinking the forearm pain is still CTS. I really need to get it checked out

- Right leg adductors are still in pain. Even after stretching, icing and massaging each day, it isn't recovering. Someone said it might be my SI point. Might get it checked out by a chiropractor.

- Might workout tomorrow. Not quite sure. If I do, it will be back. I really want to train legs though

Time of Workout: 11:45 am - 1:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

1 cup OJ
2 scoops whey
1 cup bowl of steel cut oats
1 apple


PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

Workout 48 - November 3rd, 2007



Incline Barbell Bench

135 lbs x 5
155 lbs x 5
190 lbs x 2
135 lbs x 8

Dips

BW + 45 lbs x 6
BW + 70 lbs x 3
Drop Set BW + 45 lbs x 5 BW x failure

Pull Overs

60 lbs x 5
Drop Set 70 lbs x 5 40 lbs x 5
Drop Set 70 lbs x 4 40 lbs x 4

Cable Flies

30 lbs x 8
45 lbs x 8
45 lbs x 6

Arm Super Set #1

Incline CGBP

95 lbs x 6
115 lbs x 6
115 lbs x 4

Dumbell Curls

20 lbs x 8
25 lbs x 8
25 lbs x 7

Arm Super Set #2

Overhead Extensions

60 lbs x 5
70 lbs x 3
60 lbs x 4

Dumbell Preacher Curls

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

Arm Super Set #3

V-Bar Press Downs

90 lbs x 8
Drop Set 105 lbs x 8 75 lbs x 6
Drop Set 120 lbs x 6 75 lbs x 4 60 lbs x 3 (30 second static hold)

One Arm Cable Curls

20 lbs x 8
20 lbs x 8
20 lbs x 6

Arm Super Set #4

Dips

BW x 3
BW x 2
BW x 1

Knuckle Push-Ups

BW x 2
BW x 1
Bw x 0

Cable Curls - 1.5 Rep Method and 5 Sec Static Hold

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

Stamina and Endurance:
Constant throughout. I wanted to continue to hit arms after I was done

Pumps and Vascularity:
I think one of the best arm pumps I ever had in awhile.

Amount of Sweating:
Average

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: ~9.0 hours

Ramblings and Thoughts:

- My triceps were so fried, that I couldn't do a single push-up near the end.

- I still think I can hit my biceps harder

- The feeling of throwing up is still damn strong. Resulted in me dry heaving in the parking lot for 5 min, as I previously said. Even after hour-and-half after the workout, I still feel like throwing up. It's hard to keep down. This feeling seems most prevalent when I'm standing.

- Hoping I can keep my PWO meal down

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

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

2 scoops whey
1 cup bowl of steel cut oats with fruit
1 apple

Half-Hour Before

1/2 cup oats
1 scoop of whey

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

Workout 49 - Nov 5th, 2007



T-Bar Rows

90 lbs x 6
135 lbs x 6
170 lbs x 4
Note: New PR~

One Arm Dumbell Rows

80 lbs x 6
85 lbs x 5
90 lbs x 5

Pull Overs

65 lbs x 5
Drop Set 65 lbs x 5 35 lbs x 4 (10 second static hold)
Drop Set 65 lbs x 4 35 lbs x 3 (10 second static hold)
75 lbs x 5

Wide Grip Lat Pulldowns

120 lbs x 6
135 lbs x 6
150 lbs x 5

Close Grip Rows

120 lbs x 8
135 lbs x 8
Drop Set 150 lbs x 5 90 lbs 120 lbs x 4 90 lbs x failure

Stiff Legged Deadlifts

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

Super Setted With:

Laying Leg Curls

90 lbs x 6
90 lbs x 5
60 lbs x 5

Hamstring Leg Presses

180 lbs x 8
270 lbs x 8
270 lbs x 7

Barbell Shrugs

185 lbs x 6
225 lbs x 5
Drop Set 185 lbs x 4 135 lbs s 4
Note: New PR~

Dumbell Shrugs - Running the Rack

90 lbs down to 20 lbs. Decreasing in 5 lbs increments. Each "set" to failure.

Standing Face Pulls

90 lbs x 8
Drop Set 135 lbs x 8 90 lbs x 6 60 lbs x 4

Stamina and Endurance:
Hell, I can't complain here. Set some new numbers and the energy was constant throughout!

Pumps and Vascularity:
Lat pump = sick
Trap pump after running the rack = more sick

Amount of Sweating:
Medium

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~7.0

Ramblings and Thoughts:

- Never been so pissed off at so many people in the gym at the same time.

First off, I finished up my one arm dumbell rows. And carry the weight all the way over to a flat bench so I can do pull-overs. I set-up the weight, and go grab my water bottle. Then some fat, old man, sleeves rolled up asked me if I was using the bench where my weight was set-up. I said, "Yes". And then he retorted with the most evil stare.

Then after about my second set, some dude comes right beside me and decides to do pull-overs. Ironically, he grabs the 65 lb weight and nails out a few reps. He then looks at me with a cocky smirk as he went for the 70 lbs and dropped set it to 50 lbs Then when I was running the rack he decide to run the rack in the opposite direction of me. FFS


Time of Workout: 9:40 - 11:00 am

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

1 .5 Hour Before

1 cup OJ
1 kiwi
1 bowl steel cut oats
1 scoop of whey

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

1 scoop of Gatorade to replenish electrolyte levels.

[5six]

Workout 50 - Nov 5th, 2007



DC Calf Training on Standing Calf Machine

How this works is you do 12 reps. With a 5 second negative and you hold the bottom of the exercise for 15 seconds.

200 lbs x 12

BW Reverse Calf Raises w/ 5 second negative

BW x failure
BW x failure

DC Calf Training on Standing Calf Machine

100 lbs x 12

Various Ab Work Cardio


Again, a giant super set of cardio and polymetrics. Between each "set" there was 20 jumping jacks done.

Done on an empty stomach, with two scoops of Xtend (I need a new BCAA complex).

Type: Treadmill
Length: ~15 min
Distance Covered: Unsure
Resistance setting: 3.5 - 5.0
Grade Setting: 8. 0 - 10.0
Calories Burned: Unsure

• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 Up and Overs with a bosu ball sticking the landing
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 push-ups
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• 15 Jack Knives
• 75 m sprint
• Suicides
• 10 up and overs with a bosu ball
• Suicides
• 10 up and overs with a bosu ball
• Suicides
• 10 up and overs with a bosu ball

Type: Treadmill
Length: ~10 min
Distance Covered: Unsure
Resistance setting: 4.5 - 6.0
Grade Setting: 3.5 - 6.0
Calories Burned: Unsure

Stamina and Endurance:
Well, WF proved me enoughs stamina and endurance to have a killer calf session and an intense cardio session.

Pumps and Vascularity:
Calf pump was amazing - as usual. I had a pump in my abs. WTF?!

Amount of Sweating:
Weights - Normal
Cardio - High

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~6.5 h

Ramblings and Thoughts:

- Nothing

Time of Workout: 2:00 pm - 3:00 pm

Water Consumed During the Workout: ~2.5 L

Pre-Workout Meal:

Half Hour Before

BCAA complex

[5six]

Final Review



Final Review of White Flood

First Reaction When Opening Tub:

Smell - check.
Is it clumpy? - no

Mixability: 10/10:

This stuff mixes super easy. Just add water, shake a bit and you're good to go! I didn't try it with varying amount of water. But with 32 oz and two scoops of WF, the solubility was amazing. This could change however at lower amount of water. I'm somewhat doubting that though.

Also mixing WF with orange Gatorade and 2 scoops of Lemonade Xtend is a damn good tasting pre-workout drink.

Taste: 10/10:

There is a HUGEEEEEEE improvement as compared to WF v1. The taste was improved greatly! And frankly, it tastes amazing. There was no "getting used to period" as it was with v1.

I also found the taste to be greatly improved with really cold water rather than luke-warm or cold water. But this was just a personal preference.

Energy and Focus:10/10:

The energy and focus were solid for every workout, for the most part. If I wasn't feeling the workout, WF helped me get through it, and really focus on the MMC.

The energy also stayed constant throughout the entire workout. It started to taper off though around the one hour and twenty minute mark, and taking the WF right before a workout. This is to be expected, and can't blame WF for doing this.

Like I said last time, I think, I wouldn't recommenced a person using WF to help them establish the MMC. Try and work on it during your own time. And then resort to WF when you need a little boost.

Pumps and Vascularity: 10/10:

Honestly, the pumps of v2 were a lot better than the pumps of v1. Why? I don't know. Could be due to the reformulation. Also, last time I logged WF v1, I was in a tubby state. But still, I had veins that I never knew I had. Hell, I even seen the vein running across my chest at times. Now that is something to write home 'bout.

Stamina and Endurance: 10/10:

Only so many ways of saying the same thing over. The stamina and endurance were top notch. I felt energized at times when I wasn't feeling it, and WF helped me push through. And even as my workout was drawing to a close, and was at the gym for a hour and half, I still felt like destroying my body.

Side Effects:


1) If people were following my log, this one should be any shock: nausea, and strong nausea. It was more apparent when I was standing up, ie doing bicep curls. Also it was very noticable when doing crunches, which all makes sense.

I tried different ways to remedy this. Alter the timing, such as taking it half-hour before a workout and with food. This really didn't help out much though. The WF hit me hard, and fast. I was feeling it about five minutes after taking it.

So it was a double edged sword. Take the WF half-hour before a workout, with food and get diminshed results. Or take it five minutes before a workout and feel like throwing up. I choice the latter. After awhile, you learn how to keep your vomit down.

Also, let me say, I usually notice different results from the general masses feel when it comes to supplements. So I can just be a fawked up case in this situation.

2) Occasionally getting horrible sleeping patterns. How to make sure this doesn't happen? I have no idea.

3) Limbs fall asleep easier, nothing to worry 'bout though

Last Comments:

Thanks to CL for letting me log this, and following along. Also thanks to everyone for following along and providing me inspiration. This is going to be my last log for awhile also.

And it's a lower mark than v1, mainly due to the whole sick feeling.

Overall Rating:

9/10

Might as well add this, since there is so much talk about v1 versus v2

Controlled Labs White Flood Version 2.0

Key Attributes
White Flood is a cutting edge preworkout formula that will rev you up for lifting and cardio like none other. Not only will you experience out of this world pumps, but tons of extra energy and true muscle building potential. That muscle building potential comes from the addition of compounds usually not seen in preworkout formulas of the past. We have also included potent anti-oxidants to scavenge any free radicals normally elicited by Nitric Oxide inducing ingredients. It's time to FLOOD YOUR SYSTEM.... with the most advanced preworkout Nitric Oxide and Energy Enhancer available; White Flood!

Fast absorbing and fast acting
Synergy, strength and stamina
Endurance and extreme pumps
Nutrient delivery and recovery
Carb Free
Ephedra / Ephedrine Free
Stimulate neurons
Enhanced creatine utilization

What is the difference between Version 1 and Version 2

Check it out for yourself!

Version-1-----------------------------Version-2

Mini FAQ
The changes are as follows:

1) the TASTE has been dramatically improved

2) No More clumping (still best to keep it in the fridge)

3) The 1700mg of Arginine Ethyl Ester will be replaced with 2200mg of Arginine AKG

4) The 800mg of Ornithine Ethyl Ester will be replaced by 800mg of Ornithine AKG


Mini FAQ:

1) How will you know if you get the new one?

The new one is 610 grams per bottle (older batches were 549 or 580 grams)

2) When will bb.com have the new one?

It will begin shipping to them on monday, they will probably still have to clear the original batches out first which will take 2-3 weeks, on a very rough estimate (no promises).

3) I know the taste will be better, but are the effects the same? (White Flood was awesome.)

Yes, we took the time to make sure the pumps were the same with the AKG version versus the ethyl ester version and decided to add 500mg of extra Arginine AKG so that the formula would produce equal, if not better, results.

4) With all of these great changes, it will cost more, right?

While it did cost us more to make the changes, we are keeping the price the same for the customer

[5six]

Final Photos

Front Relaxed



Front Double Bi



Front Lat



Rear Relaxed



Rear Double Bi



Rear Lat

[5six]

Final Photos- Part 2

Legs:



Side View: