Mattrag's white FLOOD (Sponsored)
- 11-01-2011, 06:03 PM
On a second note today I took the Blue Gene, having noticed much as it is the first dose. But I feel a bit more relaxed today. Even after taking the double scoop of white flood. I might have actually just pee'd it all out lol. Was kinda anxious earlier but now i feel like everything is "flowing" nicer.RecoverBro ELITE
- 11-02-2011, 12:47 PM
- 11-03-2011, 08:24 PM
11-06-2011, 09:47 PM
Famine one workout
Dosed White Flood at 1.5 scoops... again... too strong... this stuff is amazing! I used to dose jack3d at 3 scoops and just feel wired. This stuff at one dose I feel it is "Enough" just the supp addict in me wants to dose it higher!! 6am dosed, 630 started workout
Back squats/1arm bent over row
I can do back squats.... I just have to use a REALLY wide grip.. and have my back more at an angle when decending... kinda sux, but form wise it still checks out.
Pull up/1 arm row
WTF... my pull up strength is GONE. I just set the bar at the top position and kept my knees tucked in on the rack and did them... Lost a lot of strength. I guess the ledge grip works different muscles and I need to do these too.
bar bell curl/hammer curl/reverse barbell curl
Ended. Good workout today. Like I said earlier, deloading so weight used it less. Also... I think these exercises also went down in rep range... due to CNS over training. Felt really heavy for stuff I was repping out like nothing earlier.
11-07-2011, 10:09 AM
you need to do mobility work for your shoulders to fix that back squat issue.
11-07-2011, 01:44 PM
Yea. And doing some myo release stuff I found online too.Originally Posted by SweetLou321
Old injury. From when I was playing recreational tennis for two years daily lol.
11-08-2011, 05:55 AM
11-08-2011, 09:35 PM
Joe Defrancos simple six pre-wo and once on your off days. I have a raised AC joint in my left shoulder and hardly ever feel it. You also might need to do more upper back work like scarcrows, face pulls, pullaparts, db cleans...to strengthen that area of your back.
11-08-2011, 10:06 PM
I'll look those up!! Hard though with the accessory. I train at homeOriginally Posted by SweetLou321
11-08-2011, 10:11 PM
Yeah but you are not telling them you have the full on bruce lee dojo. Lol j/kOriginally Posted by mattrag
11-08-2011, 10:16 PM
For his agile 8 all you need is a foam roller and a tennis ball.
Go to elite fts and get the orange monster mini band i think it for pullaparts, the blue band for face pulls (you can attach it to your power rack). Scarcrows and db cleans all your need it 5-15lbs of weight or db weight to do these.
You should be able to get a foam roller and bands for under 20 bucks from elitefts.
11-08-2011, 10:24 PM
Yea I got rollers, bands, and I'm a tennis player tooOriginally Posted by SweetLou321
It's those db cleans that scare me.
I have those screw on dbs and the not tight at all!
Gotta look up scarecrows. The face pulls I have to do from the ground. My power rack is kinda odd. I'll post a pic later.
11-08-2011, 10:24 PM
I'll post up a pic laterOriginally Posted by Onlychevy6
11-08-2011, 10:33 PM
11-09-2011, 12:55 AM
Thanks for the link. Maybe I am mistaken... I'll look later. Phone has a hard time with this.Originally Posted by SweetLou321
11-09-2011, 05:34 AM
nice vids. I will be adding these exercises to all my workouts
11-10-2011, 04:51 AM
White FLOOD is super strong. I only need one scoop myself. With Blue GENE added, it's toast. Clean energy to really attack the weights, plus a feeling of well-being with the Blue Gene, which you mentioned with your first dose.
11-10-2011, 07:40 AM
11-11-2011, 01:58 PM
I cant do blue gene and white flood together...
11-11-2011, 07:16 PM
11-14-2011, 04:37 AM
Bent over row
295x2 (should have been 285! but I forgot... )
11-14-2011, 05:34 AM
11-14-2011, 03:29 PM
11-14-2011, 04:43 PM
11-14-2011, 04:44 PM
11-14-2011, 06:14 PM
I'm feeling pretty sore from my workout on Sunday. Today it gonna be the test with WF and Blue Gene.
11-14-2011, 06:19 PM
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11-14-2011, 06:24 PM
I'll be posting later tonight after my workout. Oh and I'm starting to work on my desktop again, so hopefully I will be able to post some vids sometime in the future.
11-16-2011, 08:04 AM
1.5 scoops today
I gota remember to let it kick in I think. I didnt feel it till about 1hr after I took it. Perhaps it was too close to my last meal?
Today was supposed to be cleans....But I almost dropped the first working set... So I decided to switch to some Sumo Deads
Sumo dead DE
About 25-40s rest between sets. Speed focus Pretty good I thought.
Then popped it up for some rack pulls
345x3 (held last 2 for 15s)
375x2 (static hold for 15s)
395x2 (static hold for 15s)
Good I thought
7 setter not bad
Here is where it went down hit AGAIN
95x8 (I couldnt do anymore...)
Then decided its time to do some supersets and just bang out stuff
1Arm Row (3pt)/upright row
Bicep Curl/Tricep ext
man... I feel pretty good...felt really crappy going into the workout.. the motivation is low today (recently). Gotta get my game back!
11-16-2011, 08:10 AM
Stay with it bro everyone feels crappy sometimes. Looks like you kept it pretty high volume though.
11-16-2011, 08:12 AM
11-16-2011, 08:14 AM
11-16-2011, 08:42 AM
Day 1: Chest/Back & Shoulders
Three workouts, 4 sets of 10-12 reps (using rest/pause on last workout), fourth workout, 2 sets of 20 reps. After a chest lift go immediately to back, rest 60 seconds, repeat.
Shoulders 2 workouts, first is 4 sets of 10 reps, second is 3 sets of 12-15 reps
Day 2: Bi's/Tri's
Same as a chest/back superset day but all 4 workouts fall into 10-12 rep range, and then run the rack with DB hammers and overhead extensions as a 5th workout. I realllllly focus on my pec movement on chest days and I feel that doing that plus being on cycle helps keep my tri's fresh for the next day
Day 3: Legs/Deads & Shoulders & Abs
I rarely go heavy with legs because my knees are so bad, and when I throw the on-cycle aggression into the mix with trying to use my knee wraps it ends with me throwing a fit and tossing my knee wraps across the gym because they never stay the way I want lol.
But I usually do 5 sets of squats 10-12 reps, leg press same but 3 sets, leg extensions, leg curls, all supersetted with a shoulder workout, only bringing the first shoulder workout (usually military press) to failure, in order to enhance recovery into my next shoulder day. Then do 3 sets of 12-15 rep deads. Then if I haven't thrown up yet I get some hanging leg raises in lol.
It's essentially a 4 day split, but I listen to my body and I guess you could officially call it an 8 day split because if I'm not feeling fully recovered in a muscle group I might take it easy on that part, or change some lifts here and there.
My next cycle though I'm going to prime myself for 5 weeks with a 3,2,1 style workout program, and then go back to the 5x5's. Hopefully by that time I will be accustomed to this style of training and will be able to lift 4 days a week instead of 3.
11-16-2011, 08:45 AM
A 3,2,1 style?
11-16-2011, 08:46 AM
What's the 3,2,1 style?
11-16-2011, 08:49 AM
Full body work 3x a week, similar to 5x5, but I do 3 reps, 2 reps, and 1 rep per lift at 80-85% of my 1RM, only allowing 20 seconds between each set, and do two sets of that. So I guess we could say 2x3,2,1 technically? Kind of like a rest/pause for 2 heavy sets I guess.
Yeah my label for it is off, and I'm sure there's a book that talks about it somewhere but that's what I call it lol.
I did some minor isolation work after the heavy sets were all complete too.
11-16-2011, 08:53 AM
Sounds like how I do my cleans day.Originally Posted by FL3X MAGNUM
Basically hit warm ups of 3 reps then when I hit the 85-95% I drop to doubles. Rest is pretty much just enough to get the breath back.
11-16-2011, 09:00 AM
11-17-2011, 04:01 AM
11-17-2011, 05:28 AM
2x scoops of White Flood
Front/behind the neck
Donno why my endurance SHOT up today.... Could be the double scoop today
305x2 Oh snaps boys and girls. we have broken into the 300s
Bent over rows
315x1 PR (lifted it then almost dropped it, so I drop setted lol) > 225x10 > 135x12
Nice workout. Didnt feel that good but I got some good numbers
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