Taking Buffery to the Next Level (Sponsored White Flood Log)

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    Taking Buffery to the Next Level (Sponsored White Flood Log)


    I am coming off of 2 months of hypertrophy focused lifting. Prior to that I was tri-setting and super setting everything with an intent to gain strength while eating at sub-maintenance levels to recomp. Now I continue my hypertrophy focused lifting until the end of December in which I will decide from there what I will do next.

    Before






    This is the first time I have ever flexed for a picture, and it looks like I don't even know how to do it right. Lol. So, please don't make too much fun of me. I tried taking the after picture in the same way that I did my before picture so it would be as fair as possible. If you have any tips for me on how to flex correctly, please do share. I'd like to flex correctly so I can really look for real progress between pictures.

    I will use:
    Neovar (old school version)
    MVP/ZMK

    Other than that, the white flood will be the only supplement I use. I have had some experience with BA so I am somewhat versed in its effects. I want to see how the other ingredients will work with the BA.

    I currently weigh 167.7

    Those of you interested, you can see what I've done for the past month in my signature (Bulking with CRE-02).

    Wish me luck!

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    Day 1: Monday 10/20/08 Shoulders/Chest/Tris

    D.B. Military (Unilateral)
    60x10 +5 lbs from last week! PR
    60x10 +5 lbs from last week! PR
    60x10 +5 lbs from last week! PR
    60x10 +5 lbs from last week! PR

    Upright Row (Smith Machine)
    135x15 +3 Reps from last week!
    135x15 +2 Reps from last week!
    145x10 +2 Reps from last week!
    145x10 +2 Reps from last week!

    Incline Barbell Bench
    195x5 +1 Rep from last week!
    205x2 +1 Rep from last week! PR
    205x2+1 +1 Rep from last week! PR

    Tricep Pull Down
    75x8 +5 lbs from last week! PR
    75x8 +5 lbs from last week! PR
    75x8 +5 lbs from last week! PR
    75x8 +5 lbs from last week! PR

    Today I dosed 2, 2, then 4 P/W. Next time I will dose 8 P/W. I can handle the tingle. Other than the PR's I noticed increased sweating. Not much else just yet.
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    Subb'd!
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    That's a funny title
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    You ask for some log buddies u got them..lol, Ill post the link up 2marrow to my WF log.
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    Quote Originally Posted by VolcomX311 View Post
    That's a funny title
    I tried.
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    Okay i'll check it!
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    You know Im in man! Lookn beefy!
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    That's what I'm talking 'bout. Now we have a party.

    Thanks Met and Deuce!
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    Day 3: Wednesday 10/22/08 Lats/Bis/Back

    Lat Pull Down (Wide)
    160x12 +2 Reps from last week
    160x12 +2 Reps from last week
    160x12 +2 Reps from last week
    160x12 +2 Reps from last week

    Lat Pull Down (Narrow)
    160x8 +10 lbs from last week
    160x8 +10 lbs from last week
    160x8 +10 lbs from last week
    160x8 +10 lbs from last week

    Barbell Row
    135x12
    135x12
    135x12
    135x12 +2 reps from last week

    BB Curls
    60x12
    60x8

    This was my most intense workout of the year. I was really angry and just seriously going nuts everywhere. My focus was great. I think this is because I took all 8 of the pills PW. Big difference from 2/2/4.

    I switched my DB curls to BB curls because I felt like I was stagnating and not getting good results. Now, I repped less! Can someone help me out, wtf? I did boost all other things though.

    Great pump today and great energy. Also vascularity made my nipples hard. Holla.
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    Looks like good things are happening! Keep it up bro!
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    Yeah, I just don't know what to do about the bicep workout. I'm stagnating hardcore.
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    you probably repped less with BB curls than with DB curls because even though you get better ROM with all DB exercises, it's also easier to cheat on curls with DB's than a BB.

    Next week for Bi's, take either the BB or DB and stand with your back straight against the wall and do curls. That will tell you where you're at for sure.
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    Quote Originally Posted by Emerge View Post
    [SIZE="4"]
    Barbell Row
    135x12
    135x12
    135x12
    135x12 +2 reps from last week
    For some reason I thought that said 135lbs barbell curls, and i was like WTF! You're not on no kind of white flood, you're on that white juice, but then i realized it was rows.

    Anyway, keep up the improvements
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    Lmfao I wish!
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    Nice workout bro. x2 what the Deuster said
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    lol the deucester
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    It has stuck. From now on, you are the Deucester! I'll try your advice. I'll try anything at this point. My BIs are one of my weaknesses but I won't give up on making them grow and get stronger.
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    Quote Originally Posted by Emerge View Post
    It has stuck. From now on, you are the Deucester! I'll try your advice. I'll try anything at this point. My BIs are one of my weaknesses but I won't give up on making them grow and get stronger.
    Check it for sure. You'll probably rep less early on...but as you progress, you'll start gaining faster and you'll know that it's your bi's themselves pulling the weight. At that position, you really can't allow any other part of your body to help out.
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    Day 5: Friday 10/24/08 Legs

    Squat
    215x10 +2 Reps from last week!
    215x10 +2 Reps from last week!
    215x10 +2 Reps from last week!
    215x10 +2 Reps from last week!


    Leg Ext
    110x15 +3 Reps from last week!
    110x15 +3 Reps from last week!
    110x15 +3 Reps from last week!

    Leg Curls
    60x12
    60x12
    60x12

    Calve Raises on Leg Press
    275x15 +50 lbs from last week!
    275x15 +50 lbs from last week!
    275x15 +50 lbs from last week!

    I love what white flood does for my workouts. It's not a stimmed out feeling, but it's like a complete anger session. I think I'm going to start adding more volume now, although I still feel gains, I think I can now optimize by adding more.
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    Geeze, PR City up in herrrr. Good job man!
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    WOW
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    Guys, I have decided to go on a 4 day split now. I have done the 3 day split the last two months, and now I feel (specially with the addition of white flood) that I can easily add another day of lifting and see positive results from it. I will need to eat more now, but that's what bulking is all about!

    I would like yall's opinion on how I should go about adding another day by splitting up other days, or what I should do for another day of lifting each week. Also, I will be doing Monday's workout today because I was on the road all day yesterday (10 hours).

    If I don't get some input by the time I go to the gym, I will just do whatever I feel at the moment in regards to the split and the possibility of changing Monday's workout.
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    Make it a specialized touch up day, posterior delts, traps, forearms.... or do some HIIT, which White Flood is also primed for.
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    I'll try that this week. What are some of your favorite posterior delt movements?

    To be honest, I'm afraid of HIIT. Lol, I have pulled so many damn muscles that I damn near have had enough of it.
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    Quote Originally Posted by Emerge View Post
    I'll try that this week. What are some of your favorite posterior delt movements?

    To be honest, I'm afraid of HIIT. Lol, I have pulled so many damn muscles that I damn near have had enough of it.
    - Bent Over Db Reverse Flies #1
    - Pronated Grip Db Rows
    - Cable Cross Over, Reverse Flies
    - One Arm, Pronated Db Flies
    - One Arm, Pronated Cable Rows #2

    Pronated simply means overhand grip.
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    Day 9: Tuesday 10/28/08 Shoulders/Chest/Tris

    D.B. Military (Unilateral)
    60x10
    60x10
    60x10
    60x10

    Upright Row (Smith Machine)
    145x13 +1 Rep from last week!
    155x10 +10 lbs from last week PR!
    155x10 +10 lbs from last week PR!
    165x5 +20 lbs from last week! PR

    Incline Barbell Bench
    195x5
    195x5
    195x5

    DB Front Raises (Unilateral)
    25x10 Extra Exercise
    25x10
    25x10

    DB Lateral Raises
    20x10 Extra Exercise
    20x10
    20x10

    Tricep Pull Down
    75x15 +7 Reps from last week!
    75x12 +4 Reps from last week!
    75x10 +2 Reps from last week!
    75x10 +2 Reps from last week!

    I had the pills after I ate so I didn't get the anger in the gym today. Today was a good and bad day for different reasons. Bad because I didn't improve on the lifts that I really want to improve in. I credit this to the fact that last week I worked overtime every day and ate probably close to UNDER maintenance. Good because I was still able to improve on some lifts, I saw some sick vascularity today, more noticeable thickness to my shoulders, and I ripped the **** out of my tricep exercise.

    I will eat like a monster this week. Next week will be better.
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    6 oz steak and 1/2 cup quinoa.

    w00t son!
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    So, I had BJJ yesterday and I had increased endurance and an easier time breathing than most times while rolling.

    Bad news however, I have aggravated my right knee. I'm so ****ing annoyed at it, I feel like just letting it completely tear so I can have surgery on it.
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    Quote Originally Posted by Emerge View Post
    So, I had BJJ yesterday and I had increased endurance and an easier time breathing than most times while rolling.

    Bad news however, I have aggravated my right knee. I'm so ****ing annoyed at it, I feel like just letting it completely tear so I can have surgery on it.

    i've felt like that a few times now. I had a real bad crash on my right knee a few years back and now sometimes it acts up at the worst times. Leg day, in the middle of playing tennis or football, sprints...etc.
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    What was/were your specific injury/injuries?

    This BJJ is an anti-knee sport. The knee is a beautiful work of art in terms of mechanics, but not for this sport.
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    the local hospital here has people working in it with degrees that are just about on par with the mental patients they have on the 6th floor of the establishment...let me start by saying that.

    They called it a deep sprain with severe contusion. This is the same place that said the same exact thing about the top of my foot a year earlier and I came to find that the bone in my foot had actually broken. So yeah...I don't think it was just a sprain/bruise to my knee. It never healed properly and I was in a cast that covered most of my leg for 3 months.
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    Did they take x-rays and mri's and all that good stuff? I would consider taking your knee somewhere else man. You don't want to be in a wheel chair by the time you are 50, you know?
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    Quote Originally Posted by Emerge View Post
    Did they take x-rays and mri's and all that good stuff? I would consider taking your knee somewhere else man. You don't want to be in a wheel chair by the time you are 50, you know?
    I have done very extensive bouts of corrective leg work myself since it occured a few years back. One of the main reasons I got into personal training and the actual sciences behind working out

    In my logs when I say i'm doing lifts like the Rx1 and people look at me funny...I know why i'm doing them
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    I don't even know what an Rx1 is. You should post a video if possible. I have used the bosu ball a lot in my rehab efforts. Looks like more bosu for me.
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    Rx1 - Rx2 - Rx-3

    I perform them on just about every single day. Helps greatly with unilateral leg work, alignment, posture, and strength. On leg days I do them before as well as after all lifts.
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    Is that one movement together, or three separate movements?
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    Day 10: Wednesday 10/29/08 Lats/Bis/Back

    Lat Pull Down (Wide)
    160x15 +3 Reps from last week
    160x13 +1 Rep from last week
    160x12
    160x14 +2 Reps from last week

    Lat Pull Down (Narrow)
    160x8
    160x8
    160x8
    160x8

    Barbell Row
    145x10 +10 lbs from last week
    145x10 +10 lbs from last week
    145x10 +10 lbs from last week
    145x10 +10 lbs from last week

    Good Mornings
    25x20 New Exercise for day!
    45x20
    65x20
    85x20

    BB Curls
    60x12
    60x6 -2 Reps from last week
    60x6

    So, it was a decent workout. I was missing the crunkyness though because I had a meal an hour pre-workout and then had the pills 30 minutes pre-workout. I think my digestion is slower than most and I should take the WF an hour pre-workout. My back felt really filled with blood and pumped while doing the good mornings. I did plan on dead lifting, but after hurting my knee yesterday... it's definitely out of the question.

    I did the bb curls against the wall following the deucester's advice. Much to my chagrin of being accused of cheating, I guess he did have a point since I repped even less this week than last week in the subsequent sets. I don't like feeling weak.
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    Quote Originally Posted by Emerge View Post
    Is that one movement together, or three separate movements?
    3 seperate. Hold each one with each leg for a long duration. I hold each side for about 60 seconds right now. Going to be upping it to 75 seconds soon though.
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    Sorry to hear about your bummed knee. Keep trainin hard bro.

    1 hour pre would be good as well
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