White Flood And Gvt Awesome Show----great Job!
- 11-08-2008, 12:16 PM
Well, it's official, I have over-trained myself. I went ahead with a workout yesterday even though I had my doubts about it. I wanted to "stick with" the protocol. Well things are all loopy now. I mean, I think I was overtrained all this past week honestly. I think what I am going to do is skip Monday's chest/back workout. Then come Wednesday, I'll hit my legs. And on Friday, I'll hit arms. That'll give me, essentially, a week break on legs and a week break on anything upper body. In this time, I will keep my protein high and carbs/fat moderate. I will also do some cardio; I figure about three-four times in twenty minute bouts. Will update if I change my plans.
This will not derail me. I can already see that I've made the mistake of changing up this routine too much. The rest periods are there for a reason. It's so we do not over-exert our bodies, and so that we can get the most QUALITY work out of each set possible. I'm gonna "slow my roll" on my workouts a bit, and actually take some breaks. Not doing so worked great in the beginning, but in no time flat, I've went from feeling "inflated" to "flat."
- 11-08-2008, 12:28 PM
That must be incredibly frustrating. Still, the time off will fix what ails ya, and taking a break now and again is nice.
What is your daily stimulant intake like? Lots of Caffeine and other stims in addition to a hard routine can contribute alot to cns fatigue. there're a lot of other factors too, as I'm sure you know, but laying off stims somewhat has helped me in the past...
- 11-11-2008, 02:03 AM
I'm back in the saddle. Gonna hit up some cardio tomorrow, and then it's on to chest/back for Friday. This Wednesday, I'm gonna hit legs/core like usual. So, essentially, all I've missed this week is arm day, and meh, who needs it, so long as I can hit a good workout for chest/back on Friday.
Today, I downed some WPI and some grits and went to do some "playground cardio." I ran to the playground up the block and when there, I did:
3x50 steam engines
3x10 bike rack dips
3x10 monkey bar rows
3x10 close grip monkey bar press
3x20 free squat
I then ran home from the park.
The exercises I did were very easy. They sound more hardcore than they really were. Trust me, the angles/style I use makes for nothing more than a good stretch/pulse-raising/nutrient delivery session, so I am still resting. I did them as kind of a big superset. They didn't tax my muscles/NS. They did tax my heart, though, which is good. They, in total took about 5-6 minutes. The jog to the park where I did them takes 5 minutes. The run/walk home (long way) takes about 10 or so. A quick and varied 20 minute cardio session. Felt good. Ate like a champ afterwards. Had me some chopped/curried beef (lean), potato, carrot, celery with a side dish of tomato wedges. Now I'm about to go eat me a big omelet with some brocolli. Night y'all!
Will update tomorrow on my other light cardio session.
11-11-2008, 02:07 AM
Yeah, brudda, and if that CNS ain't enough, my joints are jacked up from that jump-roping. IT SUCKS because I loved it. They're getting better, though. I ran today, as I mentioned in my last post. They hurt a bit, but are getting better day by day. I'm gonna have to stop by your log and check out the progress, m'man. But I'm already re-cooperated in the ol' NS, just waitin' for Wednesday! Whoo!
11-11-2008, 06:51 AM
11-11-2008, 11:35 AM
11-11-2008, 10:26 PM
Hit another light cardio session today. Twenty minutes again. It's virtually identical to the above cardio session, except in the bodyweight exercises. I did today:
3x20 free squat w/ lateral raises
3x8 monkey bar row
3x30 steam engines
3x20 alternated lunge
Heart rate got up good again. Appetite is strong. Came home afterwards and downed my multivitamin and a meal. Had me some curried beef/chicken, potato, carrot, onion, mushroom, and garlic with some tomato wedges on the side. Gonna go make me some tea to wind down with. I'm thinkin' chamomile and jasmine would be nice about now.
Here's a humdinger. For today's cardio session, I took me a half dose of Flood. Needless to say, I had to stop myself from doing an actual workout. I wanted to lay into that playground with all assault of dips, pullups, burpees, you name it. But, alas, I played it smart and just did movements that got the blood moving/soaking up nutrients. The Flood is good stuff! I'll get back to putting it to real testing tomorrow, y'all. Have a good night my AM friends.
11-13-2008, 07:01 AM
Nice. I like your thinking: I'm a big fan of bodyweight exercises too. If you get some time, check out some of the Kane videos in the Controlled Labs section on AM. He does alot of cool bodyweight stuff
11-13-2008, 02:28 PM
Yes-tah-day I hit the legs up again! Back in the saddle for real! Took my scheduled breaks the way I'm supposed to between supersets. That made all the difference for today. Here's what I done:
Leg Press 10x10x370 *slapped a 10 lb. plate on the pin
Leg Raises 4x15 in a 5020 tempo
Calf Raises 3x20x170
Trap Raise Drop set 5x20x150,140,130,120,110
Burned through that no problems. Dosed a full bit of Flood (8). Chewed em' up about 40 minutes pre-workout. Downed some WPI and some grits and hit the gym. Energy was way up. Endurance was great, ESPECIALLY since I took the prescribed rest periods between supersets. Here's my rating for yesterday:
Now keep in mind, I've been giving this stuff a lot of 10's. This is not to say that this is the ONLY stuff out there that can give one that kind of focus, endurance, and energy. I would also rate VPX NO Shotgun this way, along with ALRI's WTF Pumped (only tried a sample of that stuff, but it was great for focus, endurance, and energy. The pump was INSANE, but I don't really care much about pumps, I guess, though).
This Flood is great for the attributes I'm rating it on!
11-13-2008, 04:04 PM
So, how would you rank White Flood in comparison to the VPX and WTF? Anything set it apart?
The additions of the 3 non-10x10 lifts was a good idea, especially considering you've increased your rest. Those 70-90sec between sets really makes all the difference, huh?
11-13-2008, 04:26 PM
As far as WTF Pumped, I tried a sample pack. And I felt an insane amount of energy/endurance from it. Wasn't so much focused as I was just jittery/powerful-feeling. The pump, a side-effect as I call it, was astounding/debilitating. Nothing had ever given me a pump like that. But it was an unfocused "junkie" energy that I didn't like so much as this, and there was no focus on it. Just felt like an ape on meth. The Flood, again, wins.
The Flood, to me, is a nootropic blend with some bonus ingredients that are useful for physical parts of the workout. I think it is very good because it is very innovative. Never had I tried a blend that gave me such a good focus/state of mind in and out of the gym. The mind runs the body. It's a fact that the brain is what tells us to stop pushing a weight, as it fears we will injure ourselves, when such is 99% of the time, not the case. I'm no brain chemist, but I hypothesize that this stuff helps me push my brain down a bit and allows my body to push the weight up. Kapisce?
The rests did make all the difference. The equation for power is work/time. I used up far too much power last week. Therefore, my engine, my NS, was shot. So yes, they do make a huge difference. And as far as the auxillary exercises, they've always been there, as they should be. They're not a new addition.
11-13-2008, 05:54 PM
11-13-2008, 08:24 PM
11-13-2008, 08:32 PM
I realize I contradicted myself in this statement. What I meant to say was, there are other products that will greatly impact your workout like this Flood will. With the VPX NO and ALRI WTF, there was more raw, yet unfocused energy. The pumps were other-worldly with the WTF Pumped. The energy complex/amino complex in VPX NO was more than ample. BUT, this Flood, I feel, is more for a superior mindset, a superior focus. Granted, it does provide good stimulation and "pump", but I have simply like the mindset it gives me.
Sorry for reiterating, I just feel a bit we-todd-did when I contradict myself. Long story short, it's all about what you're lookin' for. I guess what does it with this stuff, I can only speculate, is the GABA, among other things speculatively.
11-16-2008, 03:02 PM
This past Friday, I hit arms and shoulders. I would have let y'all know ON Friday, but I had a lot going on. It's still about to be logged, though.
As of this past Friday, and after this coming week, I will be done with my initial phase of GVT, the 10x10 scheme. I said I'd be going with the 10x6 after that, but I may reconsider. BUT, for good reason, and here it is:
I, as of tomorrow morning, will be going to see about/possibly join a Jiu Jitsu school in my local area. I was considering boxing as well. Both here are very cost-effective for the trainee/trainer here.
The boxing gym here is only 15 dollars per month, which would include all things one would need to learn how to box, including instruction: full size ring, various bags (in total, six), various free weights, equipment, and smart/qualified folks who can/will give pointers. It's ran by a man who built it himself, which is why it's so cheap/why there are no full-time instructors. I figure I can do my resistance training/cardio/a bit of boxing there.
The Jiu Jitsu gym is a bit more "professional." You're instructed. You will begin with fundamentals. I do not even know anything about this style. I am simply going from my long time friend/father figure's know-how. He knows me and knows I can do it as he had done it. I'll be looking into all of this tomorrow.
But anywho, as far as resistance training, I was thinking I'd get back to something that's always been good to me when trying to not overtrain. It's not that GVT overtrained me too bad, but I know it can with other training thrown in+a non-bulking diet.
I was thinking the classic full body 3xper week workouts would be in good order for if I started this stuff up. I wouldn't have debilitating DOMS at any time really and I'd be free to focus on this other training, too, as my full body workouts generally last about 45 minutes if that, but they've always been good to me. Ample rest+ample time= being able to take on a bold new adventure of a martial art/a bit of boxing training.
I used to hit my friends' speedbag/punching bag from 13-15 years old. We had big gloves and we'd box in the back yard of his house on occasion. I know how to throw a punch. But I want to learn the method, not just the instinct of things.
Anywho, as you can see, a lot goin' on here with me, here's what I did this past Friday, the day before yesterday:
Hammer Preach Curls 10x10x65
Close Grip Bench Decline 10x10x135
Lateral Raise Drop set 3x12x15,12,10,8 (buuuuuuuuurn)
Back Lat Raise 3x12x15
The Flood was on again. Took it about 45 minutes before I had my pre-workout WPI and grits. Hit the gym. Blasted through the workout. I almost had me a sticking point, again, with the curls. I don't sweat it, though. I'm likely not getting past 65 lbs. without a miracle on them things. But it doesn't matter. They're bicep concentration curls. Who cares. I'll probably just stop doing curls when I hit my full body routines. Let em get hit with pullups, etc.
Am seriously considering buying another bottle of this stuff after I am out. I did one other log on here at AM for Advance Muscle Science's product called "Hypertrop X." And I liked it. And I told the truth about it. I remember saying it was underdosed and a bit expensive in my final review, but that it contained fundamental ingredients. Good stuff, just not enough of it, and overpriced.
What I'm trying to say is, I am NOT saying I like this product, and its fair price, because I am trying to do CL a favor. This stuff really is really good. For a fullout workout, you pop 8. For cardio, you pop 4. If you do three workouts per week and cardio 2 days per week, that'd be 32 caps in sum. A FULL bottle is 320 caps. This stuff, for forty bucks, would last you about THREE MONTHS! And as I've said, to ME, it's zen in a bottle. I'm diggin' it. Good goin', CL. You've just got yourself a customer, ya know?!
11-16-2008, 06:15 PM
As for your extra-curricular activities, switching back to 3 full-body sessions a week would be a good compromise - hitting everything 3xweek is one of my favorite protocols and has really helped pack on the size and strength. Coupled with jiu jitsu and boxing, you'll be one big, lean dude!
11-17-2008, 06:05 PM
Great to hear brother!!! It definitely is a steal with that many servings, 3+ months as long as your not a stim junkie like me lol. Perhaps you can run another log down the road with one of our stacks. Great detail and progress so far!!! can't wait to see the end result
11-17-2008, 11:16 PM
Thanks for the feedback, bruddas. Yeah, I look forward to seeing what the week after this one will bring. I may be at new gyms learning new things, and as far as resistance training, I'd think of going back to the ol' 3xa week full body. I love me a full body routine.
Here's what I had in mind (stuff that is together is supersetted):
DB bench 3x8
Upright row 2x10
Lateral raises 2x15
Lat pulldown 2x12
Ham curl 3x15
Leg Extension 2x15
Reverse Curls 3x15
Weighted sit ups 3x12
DB side bends per side 2x25
(2 workouts per week, likely Monday and Friday, I will do a drop set of trap raises and forearm work)
Anywho, I will finish up the first phase of GVT this week, the 10x10 phase. It's been good. Intense. After this week is when I'm going to take me a tour of the boxing gym/jiu jitsu school. I may do one or both. If I do the boxing, I'll lift there as well. If I do the jiu jitsu schooling, I'll stay at my gym and go there for instruction most likely.
So, without further ado, here's how today went for chest/back:
Incline DB press 10x10x60/65 (did last 5 sets with 65)
Lat Pulldown 10x10x100
Dumbell flys 3x12x30
Made me some improvement again. Am excited about that. I do believe I am feeling good and even losing a bit of weight at the same time. I've so far made a bit of clean gain and hope that this continues on with my new phase. I know that boxers/martial artists ain't supposed to be chubby chaps. I'm not overweight or anything, but I've got a couple I could lose. I wanna be kind of lightweight, actually.
Anywho, energy was on. Endurance was good. Not much more I can say. This program is not about straining under heavy loads for a few badly-done reps, so, I can say each workout feels really good, as I get good movement with each rep and improve weekly.
Here's what I got to say about the flood. And since I seem to be only judging a few things, let me tell you people potentially interested in this product of "the pump." The pump is decent. It's not bad at all. It is not debilitating, yet it is amplified. Where this stuff really shines, in my view, is what I'm grading it on:
There's not much left for me to say about the Flood, except letting the progress speak for itself. I'll be posting up pictures here after next week. I'll likely still not be huge, but I'll be a bit leaner/meaner.
11-19-2008, 01:17 AM
Hit me some cardio today and dosed six of these bad boys......am......getting..... ....addicted. Had to stop myself from overdoing cardio today. Hit up 5 minute intervals on the exercise bike in the ol' gym. When I wasn't on that, I was doing supersets of 10 decline sit ups and burpees (did not opt to do the pushup with these, though, as I don't want to overtrain. I simply went to "plank" and back up without the pushups, otherwise it'd been a lot of unnecessary pushups). I think, in sum, between the three bouts of the bike I had done, totaling 15 minutes on that part, I must have done about 200 situps and 200 burpees. I was in there for a bit over twenty minutes. Had me a good, intense session. Left as I began breaking a sweat, though, as I don't wanna overdo things. I'm getting stronger and it seems these few excess pounds are slowly coming off in the process. I'm finally accomplishing, drug-free, what I've been wanting to do. And I owe it to cutting out the OCD dieting scheme and tuning in to when I NEED to eat. And also to getting me some cardio back in order, some damn fun/inventive cardio. It's funny-----you obsess with training and whatnot and never see the results you want. But then you decide to just let go and be kind of natural with things and good things start happening. I'm a happy boy right-bout-now.
The Flood was on today. I shouldn't use that much for cardio days. Will stick with the four from here on in for cardio days. It made me wanna stay and overtrain. The reason I took six is because I had popped my four and then ran a few errands. Well, the errands took a bit longer than expected. And the whole time I was doing them, I wanted to hit my cardio. Well, by the time I was back home and changing for the gym, I felt that I lost some of the Flood's intensity. I didn't, but I'm weird, so I took and chewed up a couple more, got ready and then hit the gym.
11-19-2008, 01:27 AM
11-19-2008, 08:06 AM
11-19-2008, 05:38 PM
Eh, I never said I was normal. Hahahaha. Today's workout coming later......after I do it.
11-25-2008, 04:52 PM
Ok folks, I know I've been away a good bit from my log. It's been a week approximately. In that time, I finished up phase 1 of GVT by last Friday. And yesterday, I started on my new routine.
I liked GVT pretty well, and would've continued on with the prescribed second phase, but frankly, I didn't care so much for doing the same exercises repeatedly. Also, it was a bit of an intense program for me. I'm trying to get onto something I can manage with the new sport(s) I will be starting here soon. I'll talk more into those another day, though, as I should be in class right now.
I finished up GVT after the last reported workout with Legs/core, and Arms/shoulders last Wednesday and Friday. I didn't bump up the weights. I focused on form and, essentially, saving a good spark for this new routine I've now started as of yesterday.
Here it is, and it is NOT the full body workout that I had in mind. It is my "ol' school" workout. This is the first serious routine I had, and it was given to me by a man who is strong as all get out. I mean, I'm talking a guy who can go beyond three plates for inclines. Here it is:
Incline DB bench 3x10, 8, 4-6
Flat DB bench 3x10, 8, 4-6
Weighted Dips 3x10, 8, 4-6
Close Grip Decline BB bench 3x12, 10, 8
DB Side bend 2x30 per side
*core stuff thrown in by me
TUESDAY BACK AND BIS
Pullups 3x10, 8, 4-6
Deadlifts 4x10, 8, 6, 4-6
Rows 3x10, 8, 4-6
Reverse curls 3x12
WEDNESDAY SHOULDERS AND LEGS
BB Shoulder press 3x12, 10, 8
Upright Row 3x12, 10, 8
Squats 4x12, 10, 8, 4-6
Ham Curls 3x12
Leg Extensions 2x12
DB Side bends 3x30
*core stuff added by me
THURSDAY/FRIDAY is rest with moderate half hour cardio sessions
FROM SATURDAY ON, repeat.
However, my gym is closed on Sunday. BUT I will be joining this boxing gym here shortly. That one is open 24 hours! So, I'll have my protocol, ya know?!
By the way, the flood was again, BIG SURPRIIIIISE, ON for yesterday's chest/tris routine. It's a 10 for sure boys n' girls. You watch. I'm gonna let the numbers talk here shortly, and so you know I really do back this product, when I get low, and buy ANOTHER bottle, I'll take a pic of it and post it up for y'all suckaz.
P.S.- What do you all think of the "ol' school" routine? It's what helped me become a "mass monster" back in the day. I was pudgy because I obsessively ate ate ate, but I was strong. I was pushin' 230 lbs. in body weight with a 90 lb. dumbell for six reps on dips back then. NOW, I weigh a bit over 190 and pushed 20 lbs. for 10. Yeah, pathetic right?
Incline DB press 3x10, 8, 7x 70
Flat DB press 3x10, 8, 6x 70, 70, 75
Dips 3x10, 8, 7x 20, 25, 25
(Did skullcrushers yesterday instead of close grip to ease into this) Skullz 3x12, 10, 8x 65, 70, 75
DB side bends 2x30x30
11-25-2008, 10:30 PM
I like your choice of exercises - all the way around they coordinate real well with each other. I particularly like the Back and Bis day; relying on the compound lifts for the majority of the biceps stimulation and then finishing up with reverse curls, which are an often neglected aspect of arm development.
11-27-2008, 01:45 AM
11-27-2008, 02:12 AM
Anyways, since I'm here and all, I'll fill in my update on yesterday's workout. It was good, but man do I need to get my weight up. Whoo! And I don't mean my body weight. No sir. I wanna stay about the same weight. HOWEVER, I do have about 6-10 more lbs. of fat I could safely lose for sure. I'd like to replace that with muscle essentially. Some say it'll take a whole lot of "locking in diet" and whatnot. Well, I ain't about counting no' mo. And I'm actually not doing too bad this way at all. Just got done eating me a couple omega eggs, five or so ounces of lean steak, and a big ol' bowl of spinach. I ate salmon today....twice. Once at the sushi house (in my rolls and a plate of salmon teriyaki). Ate me some more at home with some beans and corn and celery and walnuts. Ate other stuff as well. Hard-boiled egg whites (part of a nutritious hotel breakfast) protein powder, veggies, milk, etc. Feeling good. Looking not too bad. Gonna plug away.
Here is what I done yesterday:
Pullups 3x10, 8, 4-6x bodyweight (slow tempo)
Deadlifts 4x10, 8, 6, 4-6x 205, 225, 245, 265 (got a lot more in me, but am starting out with damn fine form to keep the precedent)
BB Rows 3x10, 8, 4-6x 105, 110, 115 (slow)
Reverse curls 4x12x55,60,65,65
DB side bend 3x20x35
The Floodster. Call me the Floodster. I'm bout it bout it. Man, I feel silly tonight. Good stuff here.:bruce1:
11-28-2008, 03:11 PM
Here's yesterday, Johnny! Did shoulders and legs..........AT HOME........as it was Thanksgiving. BUT IT WAS INTENSE CAUSE I MADE IT THAT WAY. The exercises obviously had to be different, but I worked with what I had. Here's "what's good" as them crazy kids say nowaday. Did this with my home weights (one cheap bar with 185 lbs. in sum of weight and a bench apparatus with ham extension/leg curl on it):
BB seated shoulder press 3x12, 10, 8x 110, 115, 120
Upright Row 3x12, 10, 8x 70, 75, 80
Weighted lunges 3x15,15,12 per sidex80, 90, 95
Leg ext 3x12 per legx60,65,65
Ham curl burnout 3x15,15,10x50, 60, 65
Wowza! Got me a stretch in, hit the showers and then sat down with my lady and my friend in from out of town to a feast I'd cooked up before working out. What was on the menu? Here it was, all homemade. Say word!:
1. Roast duck, stuffed with onions, garlic, peppers, and carrots
2. Baked sweet potato mash garnished with walnuts/marshmallow
3. Baked potato mash w/skins and secret spices (ok fine, i'll tell ya: 1/2 tsp mustard powder, 1/2 tsp paprika, 2 tbsp italian dressing, 1 and 1/2 tsp black pepper, 2 tbsp healthy balance flax butter, 1 tbsp sour cream)
4. cornbread muffins
5. cranberry sauce
6. corn on the cob
7. green beans
8. pumpkin pie w/cool whip
9. (just for me, a protein shake)
Ate like a champ. It all digested really well, too. I was worried about that after I ate, that I'd be tooting all night. Not a peep.
The Flood had me nuts yesterday. I had just turned the heat down on the duck as the heat within me was rising. I hit up legs and shoulders in my bedroom while blasting punk music. My lady and my friend arrived to see me screaming out my lunges listening to speed punk, "The Suicide Machines" hahahahah (high school nostalgia music). Anywho, it was on. Next workout will come on Saturday, chest/tris. Back/bis is on Monday and Legs/shoulders on Tuesday, as my gym is closed on Sunday. So, my workouts will be staggered. Which should be good cause I'm a slow healer.
And again, I may be switching gyms here shortly to one that is 24 hours. So the Sunday stagger will then be able to disappear and I may go with the 3 days on/2 days off/repeat scenario. Stay tuned. Progress is happening. I'm leaning out and getting my game back on. Them dips are gonna pay.
***took an old energy pill I had laying around with my dose yesterday and I think it reacted with the Flood somehow. I had that crazy ass amphetamine thing going. I sat down to dinner still a bit shaky. Whoo! Don't mix the Flood!
11-28-2008, 03:12 PM
11-29-2008, 09:20 AM
11-29-2008, 01:32 PM
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