White Flood And Gvt Awesome Show----great Job!
11-19-2008 06:06 AM
Great stuff bro. I'm glad you like it so much. Personally I use the powder because I take alot of other pills, but I plan on using the tabs next time around. Very powerful stuff
Originally Posted by Manimalia
11-19-2008 03:38 PM
I dunno. I don't take a lot of pills, and I kind of like the ritual of chewing these bad boys up. They taste aaaaaaaaaawful, and that's what I like. That taste tells me it's time for some pain in the gym. It's my igniting spark.
Originally Posted by RenegadeRows
Eh, I never said I was normal. Hahahaha. Today's workout coming later......after I do it.
11-25-2008 02:52 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 08:30 PM
The BPS Rep
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.
11-26-2008 11:45 PM
Advanced Muscle Science Rep
Dude Ive been trying to put this focus thing I get from white flood into words,but you hit it right on the head.I feel the same way onit. I honestly think FOCUS is its greatest attribute.
Originally Posted by Manimalia
11-27-2008 12:12 AM
Say word, son! Yeah, it really is good stuff. I'm glad I was chosen to run a log for it! I mean, it's gonna help CL out as well. Because I'll wager I'll be poppin' these things from now on.
Originally Posted by JOHNJESSICA20
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 01:11 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 01:12 PM
Thanks, bruvtha! It's a meat n' potatas routine, I think!
Originally Posted by Resolve
11-29-2008 07:20 AM
Yum, roast duck!!! No turkey?
11-29-2008 11:32 AM
The BPS Rep
Good grief man, you should be a chef - I'm hungry all over again and I just ate breakfast!
12-01-2008 06:17 AM
Originally Posted by Resolve
12-01-2008 07:05 PM
Yeah, boys, it was good! And heck, Resolve and Renegade, I feel you on that front, my breakfast doesn't do much for me in the way of "mental satiation." I just have me a protein shake with some cocoa powder in it and a bowl of grits with walnuts/raisins in it. It gets pretty boring after a bit.
Anywho, today was good, started in again on this cycle of the meat n' taters routine. Today was, of course, chest and tris. Here's how I did! Improvement:
Incline DB press 3x10, 8, 7x 75's all the way
Flat DB press 3x10, 7, 7x 75's all the way
Dips 3x10, 8, 6x 25, 30, 30
Skullz 4x12x 65, 75, 65, 60
DB sidebend 2x30x30
Did 5 minutes warmup and 5 minutes cooldown that conisted of a few minutes on the bike and stretching. Today was a greeeeeeeeaaaaaaaat day! Am still getting leaner and feelin' good about myself. I got a mirror in the ol' bathroom and when I step out the shower, I have to look in the mirror. I don't mind what I see.....finally! Pictures will come soon. I'm actually gonna wait a little longer on em'. I wanna see some real improvement. BIIGTIIIIIIIIIIIIIIIIME!!!!!!! !
Anywho, on the FLOOD front, I feel I am building a tolerance! I don't wanna go poppin' a bunch of them, though. I'm gonna stay with my dosages, the 8 on lift days/4 on cardio days. Feelin' great! Still got that great focus/endurance/energy. 10!
******I know I said I was gonna implement the close-grip benchpress into the routine, as opposed to the skullcrushers, BUT I feel assed out by the time I'm done with chest press/dips. I think I'll stay with crushers and other isolation variations on that front from here on in, cause those dips for now are KILLIN' me.
12-01-2008 07:58 PM
The BPS Rep
You stick with what you're capable of. Definitely better to do skulls and get a good workout with those than to over-exert yourself and risk injury. Bio-feedback's there for a reason!
12-02-2008 09:25 PM
Today was back/bis. And I don't know what it is, but every time I talk with m'boy, I get charged. Dude is all meat n' potatas in every aspect. I upped some weight today quite well. I didn't let the brain hold me back. I do believe it's because I'm eating really well, sleeping really well, and THE BIGGEST THING is that for the first time in my life, I am actually happy. Seriously, I feel renewed. Here's what I hit today. Downed me a protein shake with some grits/pb/raisins in it and went:
Pullups 4x9, 7, 6, 6x +20!, +20!, +20!, BW slow tempo
Deads 4x11, 10, 9, 8x 225, 245, 265, 300 babay! (had certain rep schemes in mind, but my body was more than willing for some reason?)
Rows 3x12, 10, 8x 105, 115, 120 (again, the reps just came)
Reverse curls 4x12, 12, 10, 10x 60 all the way (killer killer finisher)
Hit that workout in 40 minutes. Warmed up/cooled down for about 10 minutes on the bike and with a few burpees. Shet is awesome right now. I'm gonna keep on crusing. It's great to be making some improvement again.
The Flood was good today. I'm not feeling as much energy from it as usual, OR, I may just be getting adjusted to the energy it gives. Regardless, it is NOT letting me down. I mean, the energy/focus is there. It almost feels as though the focus is getting even better while the energy is the same. OR OR OR OR, since my overall disposition is MUCH BETTER, I may just be feeling natural energy, a thing I hadn't felt in a long time. I'm all good lately. It's good to be good.
Resolve, RR, what up?!?!?!?! Whoo!
Hit the steak house for some chicken breast, sweet potato w/sour cream, brown sugar and cinnamon, corn on the cob tonight a bit after workout. Now I'm gonna settle back and watch "Gremlins" with my woman. Fall asleep nice n' early.
Night y'all. Thanks for your support, too!
12-02-2008 11:55 PM
You seem like your happier, lol. good log.
12-03-2008 10:50 AM
Feelin' great. Just overall great. But today, I am a bit sooooooooooore. In my chest and back. Oh, imagine that. Hahaha. But seriously, after today, I got two solid days of rest coming to me.
Originally Posted by somewhatgifted
*And as a sidenote, I decided to not look into the jiu jitsu/boxing until AFTER this break I have coming up. I've got to go on a few vacations, maybe three or so. My time's gonna be used up for about a month here coming up. That's not to say I won't be exercising and logging, though. I can find 30-40 minutes and a gym on any given day/any given place.
Legs/shoulders comin' later today. My first try back at heavy squats in a while. We'll see where I stand on that, too!
12-03-2008 11:05 AM
The BPS Rep
<-- the happy squat dance!
12-03-2008 05:43 PM
WHOOOOOOOOOOO HOOOOOOOOOOO!!!!!!!! I am hurtin'. First heavy leg day back in the saddle. I mean, I had hit some lunges on Thanksgiving that were pretty heavy and intense, but we're talkin' squats here boys and girls. Ouch.
Here's what I done today. And I'm glad I'm done. I've earned my two day break:
BB Shoulder Press 3x10,8,6x 110,120,130 (slight cheats with the knees)
Upright row 5x12,10,7,7,12x 80, 90, 100, 80, 70 (pyramid)
Lateral raises 3x12x25
Trap Raises 4x20x185
Squat 3x10, 7, 4x 225, 265, 285 (ouch, that's high for ME right now hahahaha, but it felt good. It's a different kind of feeling moving heavy weight)
Leg extension 3x12x70, 80, 80
Leg curl 3x15, 12, 7x40, 50, 60
*this leg ext/curl machine is heeeaaaaavy. might as well comparatively multiply this weightx2, maybe more. old school equipment.
Gonna hit up some trap raises and core work a bit later this evening. Need a quick break. Ah, heck, I'm gonna go hit it up now, actually. And then that's it. I'm done for two days. Gonna do moderate cardio with moderate carbs tomorrow, and then low carbs on Friday. Saturday starts it over with chest/tris again. Woot.
I'll edit my core/traps in here in a few.
So, the Flood, dosed it late as heck today. Plum almost forgot to take it. Chewed up a dose 15 minutes before the gym. So, I made sure to chew it down into powder. Into mush. Felt the face tingles within about 25 minutes that way, basically by the time I started in on my first set. Perfect. But yucky taste. But I like it cause I'm weird. Lovin' this stuff!
Talk at y'all in a bit!
12-03-2008 06:41 PM
The BPS Rep
Nice squats man. There's nothing like feeling that heavy bar across your shoulders, it's a real love/hate thing.
12-03-2008 06:48 PM
I'm gonna see if I can hit my old PR's. But check this, I ain't gonna be no 240 lbs. while doing it. Hoping to stay at around 190, maybe even get lighter.
Originally Posted by Resolve
My new documented goals (to hit old PR's) are now listed:
DB bench- 15 reps with 100's
Deadlift- 2 repsx430 lbs.
Squat- 12 reps at 335 lbs.
Daaaaaaaaaayuuuuuuumnit, man. That's gonna be tough. I don't know about it. But heck, if I make it back, you can bet I'm gonna find a means of vid vid vidding that sheyit.
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