Rosie rides the White Raspberry wave of Controlled Labs' White Flood

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  1. I go through I period where I try and work alot of deadlifts, hang cleans, clean and preses, push presses, high pulls, and kettle bell, sand bag, burpees, sled, and tire work... now I am trying out a 12 week hypertrophy program by scivation and after this focus more time on my explosive drills. Thinking of maybe picking this up after my program now.

    Currently I use caffeine free ragnaork as a preWO, but I aslo have a tub of jack3d here for when I dont have any energy
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. Day 13


    This morning was highly stressful, finishing off an uber important task and the afternoon was filled with babysitting my nephews (my FIRST time babysitting; being the oldest when the adults went out when I was younger doesn't count)...SO, NO training today (GRRR); just when I probably need it the MOST...


    Focus and Stamina: Complete focus all morning (I HAD to be!)...Stamina fine...

    Energy: Made it through the morning withOUT crashing...Made it through a trying afternoon as well before passing out briefly...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps in chest (WTF???) and arms...Vascularity not a lot today...

    Recovery: The worst ever; feeling Chest and Legs sore as from yesterday's session and the HIIT Run the day before...

    Body Composition and Look: I don't look any different to the condition that the majority of fitness models are in; but NOT lean enough for me...

    Other Effects: None. I do NOT take White Flood on NON-resistance training days.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  3. Day 14


    1102 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1119 - Stretch 30 min.

    1212 - Arms/Abs (1 min recovery between supersets; no recovery between trisets):
    Superset A -
    1. Weighted Dips 4 x 6
    2. Close-Grip BB Bicep Curls 4 x 6
    Superset B -
    3. Weighted Incline Dips 4 x 6
    4. Zottoman Curls 4 x 12
    Superset C -
    5. Overhead Rope Tricep Extensions 4 x 12
    6. Incline Bicep Curls 4 x 15
    Superset D -
    7. Rope Tricep Push-Down 2 x 15
    8. E-Z Bar Bicep Curls 2 x 21s
    Triset -
    9. Rope Crunch 1 x 50
    10. Knee-Ins (on floor) 1 x 50
    11. Plank 1 x 1 min

    1253 - Gazelle 20 min.


    Focus and Stamina: Unwavering, both in training and afterwards (it's back to work time)...

    Energy: Despite how my body felt, energy was smooth and carried me through my training (even when I started getting tired during resistance session)...

    Endurance: Good.

    Strength: Improving.

    Explosiveness and Power: HIIT Run was on the slower side re efforts today...

    Pumps and Vascularity: Pumps painful and hard in Arms...Vascularity knots struggling to break through the skin surface...

    Recovery: Still feeling Chest from two days ago re DOMS; it even hurt while I was RUNNING...

    Body Composition and Look: Have increased body mass over the last two weeks, now sitting at 54.9kg (i.e. 120.8lb)...

    Other Effects: Beta-Alanine tingles up back of legs and glutes ~40 minutes after dosing, but not for long...

    Other Notes: It's been a difficult last two weeks. I have managed 4 training days each week. Next week there's NO more excuses NOT to be back at 100% Maintenance training levels...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  4. Day 15


    0606 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 4 min jogging

    0629 - Stretch 11 min.

    0708 - Shoulders/Hamstrings (1 min recovery between supersets/sets):
    Superset A -
    1. BB Clean and Press 4 x 8, 6, 6, 6
    2. DB Lateral Raise 4 x 12
    3. BB Military Press 4 x 12, 12, 10, 8
    Superset B -
    4. DB Shoulder Press 4 x 8, 10, 12, 12
    5. Incline DB Rear Raise 4 x 12
    Superset C -
    6. Lying Leg Curls 4 x 15
    7. BB Good Mornings 4 x 15

    0759 - Stepper 20 min.

    0841 - Stretch 10 min.


    Focus and Stamina: Focus on target. Not as many heady spells during resistance training as there has been for this particular session the last two weeks...Stamina just fine...

    Energy: Although the HIIT Run took something out of me I still had energy for my resistance session and the Stepper afterwards. Energy clean and smooth...

    Endurance: Excellent.

    Strength: Increasing the weight, especially for BB Clean and Press, from last week.

    Explosiveness and Power: Explosive, not so much during HIIT Run, aside from the first few efforts (slowed a little)...Powerful, yes, in the gym...

    Pumps and Vascularity: Pumps in anterior delts started during HIIT Run; they continued during resistance session, and I STILL feel them...Vascularity was pretty high during resistance session, moreso BETWEEN supersets than when actually lifting; seeing the veins strong through my arms and deltoids...

    Recovery: Still feeling as if I have NOT recovered from last week's training sessions yet...

    Body Composition and Look: Getting there...

    Other Effects: NO Beta-Alanine tingles today...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. Day 16


    1051 - 3 mile Run.

    1123 - Stretch 20 min.


    Focus and Stamina: Focus there the first half of the run; just wanting it to be over the second half...Stamina there; speed NOT...

    Energy: Started out on run ok. Couldn't hold the pace though. Realized a quarter of the way through that I notice this difference in energy when I am NOT using RPM first thing (I have been out of RPM the last week or so)...

    Endurance: Fine.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps not a lot today...Vascularity was ok...

    Recovery: Nowhere near as good as IGF-2 (NOTHING beats recovery on that!)...

    Body Composition and Look: Calves and arms are getting more defined...

    Other Effects: Nothing.

    Other Notes: As I mentioned above I realized the effects re not using RPM during my run. Something else I realized was that whenever I am not using Drive my running suffers re speed. My speed endurance also suffers and I generally do not enjoy my runs...So, going to be starting back on the Drive when I get some more...And going to keep RPM as a STAPLE...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  6. rosie, your drive and commitment is unreal. i get the feeling you are your worst critic, this is what will get you to the top. best of luck. tom.
    WELL DONE IS BETTER THAN WELL SAID

  7. Quote Originally Posted by thebigt View Post
    rosie, your drive and commitment is unreal. i get the feeling you are your worst critic, this is what will get you to the top. best of luck. tom.
    We are all our own worst critics, Tom. However, I rarely let myself 'settle' for anything, and regardless of how someone else views me I almost always never see myself the same way and strive to be what and get where I want me to be.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  8. Quote Originally Posted by Guejsn View Post
    We are all our own worst critics, Tom. However, I rarely let myself 'settle' for anything, and regardless of how someone else views me I almost always never see myself the same way and strive to be what and get where I want me to be.
    you give em hell, rosie. i think you are doing great. and good luck.
    WELL DONE IS BETTER THAN WELL SAID
  9. Day 17


    1151 - HIIT Run:
    a. 4 min jogging
    b. 24 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1217- Stretch 7 min.

    1257 - Back/Chest (1 min recovery between alternate sets):
    Alternate Set A -
    1. Close-Grip Pull-Ups 4 x 4
    2. Flat BB Bench Press 4 x 8
    Alternate Set B -
    3. BB Deadlifts 4 x 8, 7, 6, 5
    4. Incline DB Bench Press 4 x 12, 12, 6, 6
    Alternate Set C -
    5. BB Bent Over Row 4 x 12, 6, 3, 3
    6. Push-Ups (feet on bench, hands on medicine balls) 4 x 12
    Alternate Set D -
    7. Close-Grip Seated Row 2 x 15, 8
    8. Cable Crossovers 2 x 10, 8

    1352 - Treadmill:
    a. 1 x 2 min @ 4.69 min/km/1 min break
    b. 1 x 2 min @ 4.41 min/km/1 min break
    c. 1 x 2 min @ 4.16 min/km/1 min break
    d. 1 x 2 min @ 3.95 min/km/1 min break
    e. 4 x 1 min @ 3.75 min/km/1 min break
    f. 4 x 30 sec @ 3.57 min/km/30 sec break
    g. 1 x 30 sec @ 3.41 min/km

    1517 - Stretch 18 min.


    Focus and Stamina: Focus high...Stamina amazing...

    Energy: Energy during HIIT Run took a while to get there and feeling drained by the end of it and glad to get home...Resistance training saw me coming alive and feeling as if I could go on for ages...Treadmill efforts started off at an easy pace as wasn't sure how body was feeling, but kept on increasing it and body responded well, managing the faster paces that I pushed it to without feeling exhausted and fatigued as it has been...

    Endurance: Excellent.

    Strength: Did a lot better today than either of the last two weeks during resistance training, increasing the weights every set from the second set on; strength continues to rise and soon I will be back at where I was pre-USA.

    Explosiveness and Power: Definitely there. Treadmill required some today and had it to spare.

    Pumps and Vascularity: Pumps excellent, starting from the HIIT Run and continuing through to the walk home from the gym...Vascularity awesome...

    Recovery: For the first time over the last two weeks I do not feel shattered after training, so recovery is starting to pick up...

    Body Composition and Look: Need to be leaner, harder, tighter, drier, more vascular and defined and slender...

    Other Effects: Barely any Beta-Alanine tingles...On third set of Push-Ups felt like I was going to throw up (but didn't)...Making sure I push myself HARD...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  10. damn, rosie. you really do have to be your own worse critic. i don't know many others who would find much to criticize. that pic is scorching hot. wow
    WELL DONE IS BETTER THAN WELL SAID
  11. Day 18


    1119 - Spin Bike:
    20 min @ 100-102 rpm

    1146 - Full-Body (1 min recovery between supersets; 30 sec recovery between trisets):
    Superset A -
    1. BB Romanian Deadlift (on box) 4 x 10
    2. Lying Leg Curl 4 x 20
    Superset B -
    3. Push-Ups (feet on bench, hands on medicine balls) 4 x 10
    4. Close-Grip Seated Row 4 x 10
    Superset C -
    5. BB Military Press 4 x 10
    6. DB Lateral Raise 4 x 20
    Superset D -
    7. Dips 4 x 10
    8. DB Zottoman Curls 4 x 10
    Triset -
    9. Rope Crunch 4 x 15
    10. Weighted Crunch (on bench) 4 x 15
    11. Plank x 30 sec

    1300 - Treadmill:
    a. 1 x 1 min @ 4.16 min/km/1 min break
    b. 1 x 1 min @ 3.95 min/km/1 min break
    c. 1 x 1 min @ 3.75 min/km/1 min break
    d. 3 x 30 sec @ 3.57 min/km/30 sec break
    e. 3 x 30 sec @ 3.41 min/km/30 sec break
    f. 1 x 1 min @ 4.16 min

    1348 - Stretch 20 min.


    Focus and Stamina: Focus unbelievable...Stamina quite something...

    Energy: High. Hardly even felt fatigued after resistance training...

    Endurance: Excellent.

    Strength: This session was NOT about strength.

    Explosiveness and Power: There all right.

    Pumps and Vascularity: Pumps were hard and painful at times, especially in anterior delts and upper traps...Vascularity was strong...

    Recovery: Felt pretty good afterwards...

    Body Composition and Look: Got told that I look leaner from last week and even from a few days ago, and I have GAINED weight...

    Other Effects: Felt Beta-Alanine tingles for a few minutes once finished on the Spin Bike (~40 minutes after having White Flood), but they were barely there and hardly lasted...Feeling good...

    Other Notes: I have been chewing ThermoGum during training, and I am noticing that that is making a small difference, along with White Flood re energy...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. Day 19


    1059 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 1 x 1 min effort
    d. 2 min jogging

    1112 - Gazelle 10 min.

    1124 - Stretch 20 min.


    Focus and Stamina: Focus there; so ALERT when woke up I was still bouncing off the walls at a hundred miles an hour like I was yesterday...Stamina ok...

    Energy: There; decided NOT to do resistance training today, though; which is ok, considering I am NOT having a day off this week...

    Endurance: Excellent.

    Strength: N/A.

    Explosiveness and Power: Ok...

    Pumps and Vascularity: Pumps in anterior delts and arms strong...Vascularity strong as well...

    Recovery: DOMS in mid to lower back (from deadlifts on Wednesday probably); decided to have a break from resistance training today, even though if I'd gone to the gym I would have no doubt blitzed through...

    Body Composition and Look: Definitely noticing a difference (see what training properly again does!)...

    Other Effects: Nothing...

    Other Notes: Since I have been back training properly again my sleeping patterns have returned to normal. However, they are normal for the times it would be if I were in NEW ZEALAND (NZ) right now (i.e. I am going to be ~2030-2130 NZ time and waking up (no alarm clocks) at ~0300-0400 NZ time). Guess that's a START. Now to get those times to US time and I'll be ok. Regardless, I am going to train first thing every day and do as much as possible to get back into a regular schedule...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. i spent several years in the r.p. time conversion was easy though 12 am = 12 pm. btw you seem to have a strong tolerance to stims for someone your body weight. when i weighed 210 i got a nice lift from a scoop of wf, and that's close to double what you weigh. very thorough log rosie, meticulous.
    WELL DONE IS BETTER THAN WELL SAID

  14. Quote Originally Posted by thebigt View Post
    i spent several years in the r.p. time conversion was easy though 12 am = 12 pm. btw you seem to have a strong tolerance to stims for someone your body weight. when i weighed 210 i got a nice lift from a scoop of wf, and that's close to double what you weigh. very thorough log rosie, meticulous.
    r.p.?

    Yes, it has been established before that I have a very high tolerance to stimulants. THREE scoops of White Flood would probably hit the spot quite nicely as opposed to only two; and I am going to do that next week.

    Thanks, bud!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. Quote Originally Posted by Guejsn View Post
    r.p.?

    Yes, it has been established before that I have a very high tolerance to stimulants. THREE scoops of White Flood would probably hit the spot quite nicely as opposed to only two; and I am going to do that next week.

    Thanks, bud!
    republic of philipines. i never tried 3 scoops but willing to bet it would have lit me up.
    WELL DONE IS BETTER THAN WELL SAID
  16. Day 20


    This week's Day OFF...


    Focus and Stamina: Focus there for sure; spent the afternoon writing another article (and for those that don't already know I am a writer for Bodybuilding.com; see Bodybuilding.com Writer Profile - Rosie Chee...Stamina fine (ThermoGum really does give you that much more focus and energy)...

    Energy: Bouncing off the walls (but respecting the day off)...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pumps in arms and back appearing on and off throughout the day...Vascularity pretty reasonable, considering it was cooler today...

    Recovery: A bit of pain from pumps (not sure WHY they would be there, seeing as I did NOT train today), but otherwise fine...

    Body Composition and Look: Recomping nicely...

    Other Effects: N/A.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  17. wow- rosie taking a day off! been hearing good things about the gum too. hey since you are taking the day off, you might post another pic. the last one burnt a hole in my computer.
    WELL DONE IS BETTER THAN WELL SAID
  18. Day 21


    0808 - 5km Run.

    0838 - Stretch 27 min.

    0916 - Arms/Abs (1 min recovery between supersets; 30 sec recovery between trisets):
    Superset A -
    1. Weighted Dips 4 x 12
    2. Close-Grip BB Bicep Curls 4 x 6
    Supserset B -
    3. Incline Dips 4 x 12
    4. E-Z Bar Bicep Curls 4 x 12
    Superset C -
    5. Flat Close-Grip BB Bench Press 4 x 6
    6. Zottoman Curls 4 x 12
    Superset D -
    7. Rope Tricep Push-Downs 4 x 12
    8. Incline Bicep Curls 4 x 12
    Triset -
    9. Weighted Crunch (on bench) 4 x 15
    10. Straight-Leg Double-Leg Raise (on bench) 4 x 15
    11. Plank 4 x 30 sec

    1017 - Gazelle 20 min.


    Focus and Stamina: Focus has been awesome; having to find something to do to keep myself BUSY...Stamina just fine...

    Energy: This last week has seen me much more alive and energetic, since training has been at Maintenance levels and more the way I like it and stress has eased somewhat and I am chewing ThermoGum a LOT...

    Endurance: Excellent.

    Strength: Getting better; increasing weight for almost every exercise.

    Explosiveness and Power: Good.

    Pumps and Vascularity: Pumps in arms strong, especially by the end of the second superset...Vascularity good...

    Recovery: Slept for nearly 11 hours last night (must have needed it)...Body is definitely a little sore, but not as much as it was (guess I just needed to get 'used' to training more again)...

    Body Composition and Look: Starting to see the progress; this week has seen me noticeably lean up a bit (see what a different training makes for me!)...

    Other Effects: Beta-Alanine tingles started after the second superset (which was ~50 minutes after having White Flood) and lasted for only a few sets.

    Other Notes: From tomorrow I am going to start dosing White Flood at THREE scoops and see how that compares to two scoops. I am also going to NOT chew ThermoGum during a few sessions, to see how the White Flood actually does re energy on its own and see if it is any different (as I noticed that my energy was BETTER when I chewed ThermGum as well as dosing White Flood)...Aside from not doing one resistance session (i.e. I did 4 instead of 5, but 4 is still 'ok') I completed all the planned training sessions for this week. Next week is going to see me take it up a notch just a little more (as I have managed to do each week) re training by adding in that fifth resistance session and a couple more cardio sessions...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  19. Quote Originally Posted by thebigt View Post
    wow- rosie taking a day off! been hearing good things about the gum too. hey since you are taking the day off, you might post another pic. the last one burnt a hole in my computer.
    The day off was YESTERDAY (update was made today, since I passed out before I planned on going to bed and didn't wake up until this morning when my husband got home from work)...Got to make sure that I have ONE day OFF per week, though, since having a day off every FEW weeks was part of the contributing factors to why I have been so fatigued and shattered since I've been in the US...ThermoGum is indeed great stuff. Definitely something to chew on when you're training or need that extra energy (I am bouncing off the walls like an excitable puppy when I chew it for more than 3 hours and Sean tells me that I'm like an ADHD child, LOL)...Pics another day...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  20. Quote Originally Posted by Guejsn View Post
    The day off was YESTERDAY (update was made today, since I passed out before I planned on going to bed and didn't wake up until this morning when my husband got home from work)...Got to make sure that I have ONE day OFF per week, though, since having a day off every FEW weeks was part of the contributing factors to why I have been so fatigued and shattered since I've been in the US...ThermoGum is indeed great stuff. Definitely something to chew on when you're training or need that extra energy (I am bouncing off the walls like an excitable puppy when I chew it for more than 3 hours and Sean tells me that I'm like an ADHD child, LOL)...Pics another day...
    given your tolerance for stims that is a huge endorsement for thermogum.
    WELL DONE IS BETTER THAN WELL SAID
  21. Day 22


    1648 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4min jogging

    1702 - Stretch 20 min.


    Focus and Stamina: Focus once up (and alertness is pretty awesome on ThermoGum)...Stamina ok...

    Energy: I still have not had RPM since I ran out a couple of weeks ago, and ThermoGum is what has been giving me the energy that I missed from RPM...

    Endurance: Good.

    Strength: N/A.

    Explosiveness and Power: Good. Efforts were definitely better quality today...

    Pumps and Vascularity: Pumps in anterior delts painful whilst running...Vascularity fine...

    Recovery: No DOMS from yesterday...However, slept for nearly 12 hours!...

    Body Composition and Look: Ok...

    Other Effects: N/A.

    Other Notes: As mentioned, I have not been using RPM for a while now. I am not going to be using RPM again and will be selective in my use of ThermoGum for the duration of my time on White Flood; this gives me a chance to see whether White Flood actually makes a difference in my energy.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  22. Quote Originally Posted by Guejsn View Post
    1648 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4min jogging

    1702 - Stretch 20 min.


    Focus and Stamina: Focus once up (and alertness is pretty awesome on ThermoGum)...Stamina ok...

    Energy: I still have not had RPM since I ran out a couple of weeks ago, and ThermoGum is what has been giving me the energy that I missed from RPM...

    Endurance: Good.

    Strength: N/A.

    Explosiveness and Power: Good. Efforts were definitely better quality today...

    Pumps and Vascularity: Pumps in anterior delts painful whilst running...Vascularity fine...

    Recovery: No DOMS from yesterday...However, slept for nearly 12 hours!...

    Body Composition and Look: Ok...

    Other Effects: N/A.

    Other Notes: As mentioned, I have not been using RPM for a while now. I am not going to be using RPM again and will be selective in my use of ThermoGum for the duration of my time on White Flood; this gives me a chance to see whether White Flood actually makes a difference in my energy.
    most of my friends think i have a strong tolerance to stims, and celc5 is a wuss when it comes to stims. but when i had him try white flood, he told me he was disappointed by it. i nearly had a heart attack. strange how it affects people so differently. if it affected everyone the way it affects me it would be the top seller.
    WELL DONE IS BETTER THAN WELL SAID

  23. Quote Originally Posted by thebigt View Post
    most of my friends think i have a strong tolerance to stims, and celc5 is a wuss when it comes to stims. but when i had him try white flood, he told me he was disappointed by it. i nearly had a heart attack. strange how it affects people so differently. if it affected everyone the way it affects me it would be the top seller.
    Everyone reacts differently to supplements, so it's to be expected that not everyone is going to have the same experience as you or I with the same product.

    Personally, White Flood does NOT give me the effect I experience with other stimulants such as caffeine, yohimbine, etc.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  24. Quote Originally Posted by Guejsn View Post
    Everyone reacts differently to supplements, so it's to be expected that not everyone is going to have the same experience as you or I with the same product.

    Personally, White Flood does NOT give me the effect I experience with other stimulants such as caffeine, yohimbine, etc.
    it took me a long time to get it. it used to really send me for a loop when everyone didn't get the same as me from a supp.
    WELL DONE IS BETTER THAN WELL SAID
  25. Day 23


    1254 - Spin Bike:
    20 min @ 100-102 rpm.

    1321 - Shoulders/Hamstrings (1 min recovery between supersets/sets):
    Superset A -
    1. BB Clean and Press 4 x 6, 5, 4, 3
    2. DB Lateral Raise 4 x 12
    3. BB Military Press 4 x 15, 12, 9, 9
    Superset B -
    4. DB Shoulder Press 4 x 12
    5. Incline DB Rear Raise 4 x 12
    Superset C -
    6. Lying Leg Curls 4 x 15
    7. BB Good Mornings 4 x 15

    1414 - Treadmill:
    a. 2 x 2 min @ 3.95 min/km/1 min break
    b. 2 x 1 min @ 3.95 min/km/1 min break
    c. 2 x 1 min @ 3.75 min/km/1 min break

    1429 - Stepper 10 min.

    1526 - Stretch 28 min.


    Focus and Stamina: Focus pretty sweet...Stamina great; wasn't slowing down much and felt like could have kept on going if I'd let myself...

    Energy: Energy was fine; no different than using two scoops of White Flood, though...

    Endurance: Excellent.

    Strength: Definitely increasing. Seeing an increase on either weight or reps for EVERY exercise this week...Upping the weight EVERY set of BB Clean and Press...

    Explosiveness and Power: Both there...

    Pumps and Vascularity: Pumps in legs after the Spin Bike (interesting). Started in deltoids and hamstrings during and after resistance session. In legs again after the Treadmill...Vascularity ok...

    Recovery: Recovery is getting better each week...

    Body Composition and Look: Although I am HEAVIER than I was when I started White Flood I have LOST 1.7% BF over the last three weeks...

    Other Effects: Took THREE scoops of White Flood ~45 min pre-resistance session this morning. Had Beta-Alanine tingles almost immediately after dosing, but they only lasted a few minutes...Didn't experience anything any differently than I did using only two scoops of White Flood...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  26. Day 24


    1401 - HIIT Run:
    a. 4 min jogging
    b. 8 x 20 sec effort/10 sec easy
    c. 4 min jogging

    1418 - Stretch 24 min.

    1503 - Back/Chest (1 min recovery between supersets):
    Superset A -
    1. Close-Grip Pull-Ups 4 x 4
    2. Flat BB Bench Press 4 x 6
    Superset B -
    3. BB Deadlifts 4 x 8, 4, 4, 4
    4. Push-Ups (feet on bench, hands on m/b) 4 x 10
    Superset C -
    5. BB Bent Over Rows 4 x 12, 4, 4, 4
    6. Incline DB Bench Press 4 x 8
    Superset D -
    7. Close-Grip Seated Row 4 x 8, 8, 8, 6
    8. Push-Ups (feet on bench, hands on m/b) 4 x 10

    1606 - Stepper:
    a. 10 min @ 8 floors/min
    b. 5 min @ 10 floors/min
    c. 5 min @ 8 floors/min


    Focus and Stamina: Focus was good (aside from the few moments when got heady during resistance training)...Stamina fine as always...

    Energy: Felt quite fatigued during HIIT (it was also quite a bit warmer than it has been lately, which could have contributed to this)...Started coming alive more during resistance training (although with low reps and high weight energy is not really the issue)...Stepper couldn't wait to finish...

    Endurance: Excellent.

    Strength: Better than last week. My deadlifts are getting back there again..

    Explosiveness and Power: There...

    Pumps and Vascularity: Pump in left anterior deltoid during HIIT Run. Pump in arms a little during resistance training. Pumo in calves during Stepper...Vascularity started becoming quite pronounced during second set of Superset C and stayed like that...

    Recovery: I always have 'good' and 'bad' weeks re days that I do Chest in the gym. This week was ok, but I felt VERY weak during Superset A (albeit didn't feel like that during any other Supersets)...

    Body Composition and Look: I need to be LEANER!!!

    Other Effects: Three scoops of White Flood (~45 min pre-resistance training) again today. NO Beta-Alanine tingles or sensation experienced at all today. No change in energy from using two scoops either.

    Other Notes: I have one more day of Cre-02 left, and then will go back to using NeoVar Recomped...My body is still almost running on NZ time (weird how it has fallen back into that routine naturally); I have to get in that routine in US time...80% of the year has gone by already; where did it go so FAST?...
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  27. loved white flood when i tried it and love the pics.

  28. Quote Originally Posted by cghardwick View Post
    loved white flood when i tried it and love the pics.
    Cheers
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  29. Day 25


    This week's Day OFF...


    Focus and Stamina: Focus ok...Stamina ok...

    Energy: Body felt fcuked this morning on waking. A few errands to do, that took precedence over training (hence the day off today). Just feel like blobbing...

    Endurance: N/A.

    Strength: N/A.

    Explosiveness and Power: N/A.

    Pumps and Vascularity: Pump none...Vascularity ok...

    Recovery: Recovery after Chest/Back days seems the worst; I have DOMS all through my upper chest and across to arms...

    Body Composition and Look: GRRRR...

    Other Effects: None.

    Other Notes: It has been interesting using a preworkout product only on RESISTANCE training days, as opposed to ALL training days, and I am NOT used to that (usually using such a product EVERY day). Only using ONE preworkout product has made a few noticeable differences as well.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  30. Quote Originally Posted by JudoJosh View Post
    subbed.. might try this out after my ragnaork is done.. interested if it help with energy and explosiveness
    Yes, it will, I do so much better in class when I am on a scoop or two. I am more coordinated, I learn more, and I flow better, think less.

    If you want endurance, try corgygen5 or cre02, with white flood.
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