Watermelon White Flood with 5/3/1, Sponsored

[SweetLou321]

Hey guys, just got my white flood in! Gonna give it run today before my squat session.
Stats:
Age-20
Height-5'9
Weight-190-195lbs
Routine-5/3/1
Goals-Increase strength, its a mental thing as much as it is physical.
Secondaty Goals-Conditioning and Size.
General Week:
1-Bench
2-Squat+Conditioning
3-Off
4-Press
5-Deadlift+Conditioning
6-Conditioning
7-Off
Diet-3000-3500cals a lil above maintence and or near it.
Supps-Fish Oil, BCAA, Vit C, Mag, Vit D, ALA, BA, Creapure
Ill try to get pics too, someone will have to help me post them since i have no idea how.
I have an ongoing training log in which full workouts will be posted and the such. I will use this log for key points on Flood and key lifts and PRs that i feel Flood help me achieve.

 

[SweetLou321]

6/21/11
Day 1
White Flood dosage: 1 Scoop
Workout: Wave A
Squats
45x5
135x5
225x5
245x3
65%-265x5
75%-305x5
85%-350x5, 225x3, 135x3
Bulgarian Split Squats
25x10/10
40x10/10
40x10/10
50x10/10
Hypers, 45 degree
B+45x12,12,12,12
Rope Crunches
90x20
120x15
140x15, 15, 15
Conditioning: Used a treadmill to resemble pushing a sled, then would go till my legs burned then go and do moutine climbers until I was out of breath. I would repeat this for 15 total minutes. I was dead.

Notes: You guys said you didnt change the energy formula? Well i was flying off 1 scoop! I felt way better then the old formula at 2 scoops. Pumps was ok, but i dont get crazy leg pumps. Fullness was up. Endurance was up. Flavor is amazing. Ive tried xtend watermelon, meso watermelon, jack3d watermelon. And this beat all of them by FAR. You guys should release the flavoring of this by itself lol

 

[cubsfan815]

Watermelon WF is the best tasting pwo I have ever had. CL really nailed the flavor on it! The trick to the nitrates in WF V2 is to start sipping on it 40 min pre workout, and swish each sip around in your mouth to help the digestion. They also say don't brush teeth 4 hours prior, or 45mins after. Sounds weird, but it worked better for me that way

 

[SweetLou321]

I workout after my first meal of the day usually, so imma be brushing my teeth regardless. Im not that concerned about the nitrates lol. But welcome!

 

[RenegadeRows]

Notes: You guys said you didnt change the energy formula? Well i was flying off 1 scoop! I felt way better then the old formula at 2 scoops. Pumps was ok, but i dont get crazy leg pumps. Fullness was up. Endurance was up. Flavor is amazing. Ive tried xtend watermelon, meso watermelon, jack3d watermelon. And this beat all of them by FAR. You guys should release the flavoring of this by itself lol

Spread the word!!!! hahaha, subscribed!!

 

[SweetLou321]

Already starts

 

[Powercage]

In

 

[Powercage]

Tips to enhance nitrate absorption: Swish WF around in your mouth ~35-40 minutes or so preworkout. Allow the bacteria in your mouth time to work on the nitrates to get the most out of the product. Also make sure not to use toothpaste/mouthwash within 4 hours prior to WF use (or within 45 minutes after use). My personal preference, once I have the stim tolerance (don’t start at this level), is 1.5 scoops 40 min PWO and .5 scoop mixed in with my intra.

 

[Lilbulldogz]

Best flavor EVER!!!

 

[SweetLou321]

I wanted to drink it on my day off today just for the taste...seriously make some sort of flavoring for water with this

 

[RenegadeRows]

I wanted to drink it on my day off today just for the taste...seriously make some sort of flavoring for water with this

I know exactly waht you mean! Occasionally, before a kung fu workout or hard day at work, I'll have 1 scoop for a pick me up

 

[monstermash]

I wanted to drink it on my day off today just for the taste...seriously make some sort of flavoring for water with this

SUbd.

They need to make Purple Wraath in Watermelon NOW!!!!

 

[SweetLou321]

And green mag, and every other flavored supp they have. Id buy them all!

 

[SweetLou321]

6/23/11
Day 2
Dosage: 1 Scoop White Flood, swished. 30min pre-wo
Workout: Wave A
Chins
Bx6,6,6,6,6
Press+Chins
45x5/3
65x5/3
95x3/3
65%-110x5/3
75%-125x5/3
85%-145x5/5
Dips
Bodyx10
Body+2 Chainsx10,10,10
Long-bar Rows+Face Pulls+Pullovers
75x12, 80x10, 70x10
75x12, 80x10, 70x10
75x12, 80x10, 70x10
U-Bar Pushdowns+BB Curls+Side Laterals
90x15, 65x10, 15x10
90x15, 65x10, 15x10
90x15, 65x10, 15x10

Notes: Got a solid pump today. Greater then normal. My drive and energy was again, amazing. I dont wanna warm-up when i take this, just lift lol. Takes about 15-20min to kick in. Had some decent endurance too. Last two tri-sets killed me. Couldnt decide is i wanted to do rows or pull-overs, so i did both. Deads will suck tomorrow lol

 

[vpower]

subbed..thinking of picking up a new pre-workout drink that delivers results and that doesnt taste like an old mans ass

 

[SweetLou321]

After a few more uses ill compare to other pres ive tried and the original white flood.

 

[SweetLou321]

6/24/11
Day 3
Dosage: 1 scoop 30min pre, swished
Workout: Wave A
Deadlift
45x5
135x5
225x5
275x3
65%-295x5
75%-335x5
85%-385x10 huge PR, havent done this in awhile
Pre-hab circuit, Leg Curls, Leg Ext, abductor, adductor
2 rounds 10 reps each.
Leg Raises
Bodyx12,12,12,12,12
Conditioning: Same as squats, Treadmill push superset with moutine climbers for 15min.

Notes: Everytime i think i wanna do more then one scoop of this formula, which has been everytime I just drink the 1 scoop and wait 15min and im way amped for the workout. My tolarence is not budging lol. I was in a GREAT mindset for this session. So much so that I made a deal with myself, if I hit 385 for 10 my assistance will be scarped and ill just do core and conditioning. Well this got me even more fired up. Bc I now knew that I can go all out and be done. So warmed up, get ready and exploded. Got ten reps, grip was dead...last rep was on the tips of my fingers. Upper back, lower back, and legs were on fire. Almost puked and took 10 min for my heart to return to normal. White Flood really shined here! The rest of the session sucked. But its ok lol

 

[SweetLou321]

6/25/11
Day 4
Dosage: 1 Scoop 30min priot, swished
Workout:
20min Field Sprints.
Notes: Endurance was up, as well as sweating and drive. Good session, had fun actually.

 

[SweetLou321]

6/27/11
Day 5
Dosage 1.5 scoops sipped from 30min to 10min out. swished.
Workout: Wave B
Chins
Bodyx7,6,6
Bench+Chins
45x5/4
135x5/4
155x5/4
185x3/4
70%-205x3/4
80%-235x3/4
90%-255x6 PR huge/4
Floor Press+Pendlay Rows
135x10/135x10
155x6/155x6
135x10/135x10
Weighted Chins
Body+1 Chainx5,5,5,5,5
Oh Rope ext+Face Pulls+Bicep Chins
70x20/20/Bodyx3
70x20/20/Bodyx3
80X15/15/Bodyx3
Notes: Hit a huge PR today on bench. I worked out with a powerlifter friend of mine. The lift off helped a TON. coulda got 7 but was out of the groove on the 6th rep. Either way im SO happy. Everything was fried after that tho. Legs, low back, upper back, and tris/chest. Pushing into my trap helped a ton. Then I played with floor press and weighted chins. I felt AMAZING this session. This was a long session bc we were helping some kids learn to bench and train and we were catching up too. But white flood never failed me. Still happy about the PR!

 

[RenegadeRows]

Congrats on the PR bro!!! Seems like that lift was a major success

 

[SweetLou321]

That is was, but im paying for it now lol!
6/28/11
Day 6
Dosage: 1.5 scoops sipped and swished 30min-10min out
Workout: Wave B
Squat
45x5
135x5
225x5
275x3
70%-295x3
80%-330x3
90%-370x3
Front Squat
135x10,10,10
Leg Curls
90x12,12,12
Glute Ham Raises, ghetto
Body-60x6,6,6
Rope Crunches
120x20
150x15,15,15,15
Conditioning: 10min treadmill pushed plus moutine climbers, 5min clapping pushups to burpee to kipp pull-ups
Notes: Was not in the zone at the start of this session. Woke up late so i only got 1 meal in, i prefer 2-3. Then my back upper and lower were very sore and tight, so i took a good min to losin up. Hit really really good form on squats, widening my grip helped me stay more up right. I decided to do front squats second bc of my back and just wanting to get it over with. Then i was in the zone and killed hamstrings. And the rest of was history. This is living up every session. Props CL

 

[monstermash]

90x12,12,12
Glute Ham Raises, ghetto
Body-60x6,6,6
Rope Crunches
120x20
150x15,15,15,15

What is ghetto body? haha

I see you're liking the White Flood as well :thumbsup:

 

[RenegadeRows]

What is ghetto body? haha

I see you're liking the White Flood as well :thumbsup:

I'm curious to know as well! lol

 

[SweetLou321]

They were ghetto glute ham raises on the pulldown machine and the weight was body weigth-60 lbs. My bad haha

 

[SweetLou321]

6/30/11
Day 7
Dosage: 1.5 scoops 30min-10min prewo swished.
Workout: Wave B
Chins-Bodyx7,7,6
Press+Chins
45x5/4
65x5/4
85x5/4
95x3/4
70%-120x3/4
80%-135x3/4
90%-155x3/4
Dips+Chins
Bodyx10/4
Body+2 Chainsx10/Bodyx4
Body+2 Chainsx10/Bodyx4
Body+3 Chainsx10/Bodyx4
Yates Rows+Pullaparts
135x10/20
185x10/20
185x10/20
185x7,135x7/20
DB Curls+Jm Press
30x10/65x10
30x10/85x10
30x10/105x10
135x6
Jm Press Form Work.
Notes: I liked the yates rows, strong contraction in my lats, very painful esp supersetted with pullaparts. I feel my back lacks ALOT, so thats why there is so much work for it lol. Also i need to learn Jm press form better for the heavy weights. I wasnt in the mood when i woke this morning but once i started warming up and white flood kicked in, the workout flew by. Good stuff.

 

[monstermash]

They were ghetto glute ham raises on the pulldown machine and the weight was body weigth-60 lbs. My bad haha

I had to look them up on youtube since I've never heard of them before haha pretty interesting though.

Pretty serious workouts man, lots of volume!

 

[SweetLou321]

I love to lift, esp when in the zone. I need to cut the volume back a lil tho and increase the intensity and weights then add more volume and repeat. Thanks tho! Im growing better now then i ever was bodybuilding.

 

[Powercage]

Im back Sorry I havent been around much, just moved across the country

 

[SweetLou321]

I bet you wore ur shirt like you have it in your avy the whole time too lol

 

[Powercage]

I bet you wore ur shirt like you have it in your avy the whole time too lol

That's professional attire there

 

[SweetLou321]

7/1/11
Day 8
Dosage: 1.5 scoops swished 30-10min pre-wo
Workout: Wave B
Deadlifts
45x5
135x5
225x5
275x3
70%-315x3
80%-365x3
90%-405x3
GHR
Bodyx5x5
Leg Press
270x15,15,15
Leg Raises
Bodyx12,12,12,12,12
Conditioning: None
Notes: My body was not having this session. My mind was there thanks to the flood but not my body, lack of sleep and got blood drawn in the morning. Oh well i hit my reps.

7/2/11
Conditioning
20min field sprints, 15 total sprints
Dosage: 1 scoop 45min pre-wo swished.
Notes: Upset stomach. Killed the session tho. thanks flood

 

[SweetLou321]

7/5/11
Day 9
Dosage: 1.5 scoops swished 30min-5min out
Workout: Wave C
Chins
Bodyx7,5,8
Bench+Chins
45x5/4
95x5/4
135x5/4
185x3/4
75%-215x5/4
85%-240x3/4
95%-270x1 PR never pressed that much/10
Bench with Chains
135+48lbs in chains at the topx12,10
Incline DB Press
60x10
70x8
Seated Oh Cable Rows
90x20
110x15
130x12
160x5,130x5,100x5,70x5,40x5,10x5,40x5,70x5,100x2 idk some crazy thing to lift and add volume the back, in dropsets
Oh DB Ext+Band Face Pulls
50x20/30
60x15/30
65x12/30
Bicep Chins Cluster Set
Bodyx3,3,2,2,2,1
Notes: Normally my assistence would be cut way down for a wave c workout. But i felt amazing. Got a new training partner that was on wave a so there was a clash in volume. He is also a competive Powerlifter so he helped me workout some issues on the bench, still gotta find my grip with and perfect groove and work on keepin wrists straight for more power. Chain bench was a lot of fun, great power lift and good pump, bands are next to try. Im sore, gotta foam roll and stretch, squats tomorrow!

 

[pigpen75]

def super charged WF and love the taste!

 

[SweetLou321]

Pretty much what it is. Ill be buying more. Never had a pre be so consistent.

 

[SweetLou321]

7/6/11
Day 10
Dosage: 1 scoop swished 20-5min out.
Workout: Wave C
Squats
45x5
95x5
135x5
185x3
225x3
275x3
75%-305x5
85%-350x3
95%-390x2 Another Huge PR!!!
Sissy Squats
Body+25x15
Body+45x15,15,17
Ghetto GHR w/ Band+Leg Curs
Body-Bandx10+70x12
Body-Bandx10+70x12
Body-Bandx8+70x12
Standing Rope Crunches
120x20
130x20
140x20
150x30
Conditioning: 15min of treadmill pushes with moutine climbers and groiners. Then 5min of Sprints on the bike.
Notes: It must be the new training partner bc these last two sessions were amazing. We killed this session. He has a hurt ankle hes recovering from thats why there are sissy squats ect. I got a huge PR with lots of depth my partner told me and driving my neck into the bar as well as pushing my arms under the bar under the bottome fixed all my squat issues and made for 2 pretty smooth reps. Oh yea and I love how I can go back and forth with flood from 1 scoop to 1.5 with no issues. Helps when you gotta lift late.

 

[SweetLou321]

7/8/11
Day 11
Dosage: 1 Scoop 30-10min out swished
Workout: Wave C
Chins Warm-up
Bodyx6,7,7
Press+Chins
45x5/4
65x5/4
95x5/4
115x5/4
75%-130x5/4
85%-145x3/4
95%-160x3/16 PR
Dips
Bodyx10,10
Body+2 Chainsx10
Body+3 Chainsx10+Chins Body+1 Chainx5
Kroc Rows+Pullaparts
50x10/30
70x10/30
90x5/30
100x26 PR/30
V-bar Pushdowns+DB Curls+V-bar Ext
110x20/30x10/110x6
110x20/30x10/110x7
V-var Pushdowns+DB Curls+YTL
110x20/30x10/15x1 set
YTL
15x1 set
Notes: Killed this session, flood is very consistent.

 

[SweetLou321]

7/9/11
Day 12
Dosage: 1.5 scoops
Workout: Wave C
Deadlifts
45x5
135x5
225x5
275x3
315x3
75%-335x5
85%-385x3
95%-430x3
GHR+Goodmornings
Body+Bandx10/45x20
Body+Bandx10/45x20
Body+Bandx10/95x20
Walking Lunges
3 Sets high reps with 30lbs
Leg Raises
Bodyx15,15,15,15
Conditioning: 15min Bike sprints
Notes: I was dead this session, white flood pulled thru and got a triple with dead stops. awsome.

 

[SweetLou321]

7/11/11
Day 13
Dosage: .5 scoop
Workout: Wave D
Chins Warm-up
Bodyx8,8,4
Bench+Chins
45x5/4
95x5/4
40%-115x5/4
50%-140x5/4
60%-170x5/4
Incline DB Press+Chins
55x10/4
65x10/4
70x5/4
D Handle Seated Cable Rows
110x10
130x10
140x10
150x10
JM Press w/ Chains+Scarcrows
5 sets to a top set fo 185 at top and idk at the bottom
Bicep Chins
Bodyx3,3,2,2,2,1+Ez Bar Curls-45x24
Some shrugs thrown in somewhere too.
Notes: Deload session, whatever lol

 

[monstermash]

7/11/11
Day 13
Dosage: .5 scoop
Workout: Wave D
Chins Warm-up
Bodyx8,8,4
Bench+Chins
45x5/4
95x5/4
40%-115x5/4
50%-140x5/4
60%-170x5/4
Incline DB Press+Chins
55x10/4
65x10/4
70x5/4
D Handle Seated Cable Rows
110x10
130x10
140x10
150x10
JM Press w/ Chains+Scarcrows
5 sets to a top set fo 185 at top and idk at the bottom
Bicep Chins
Bodyx3,3,2,2,2,1+Ez Bar Curls-45x24
Some shrugs thrown in somewhere too.
Notes: Deload session, whatever lol

Killin it man! Hey, why only 1/2 a scoop?

 

[SweetLou321]

Its a deload week, so the goal here is recovery the cns system. I have no need for a stim boost for 60% of my 1RM. Id usually do no stims this week but since im logging ill keep it in lol. Updates coming soon, again a deload week so motivation kinda fell off lol. Also i got a product comparision, White flood versus animal rage. My friend gave me half a scoop of rage, i think its about 150mg caff so im comparing it too 1 scoop flood. Flood is cleaner energy, smoother energy, stronger energy and way better taste! Makes you realize how good something is when you try a product that tastes like spoiled orange juice with chemicals thrown in lol

 

[SweetLou321]

7/12/11
Day 14
Dosage: .5 scoops
Workout: Wave D
Squat
45x5
95x5
135x5
40%-165x5
50%-205x5
60%-245x5
Uni Leg Press
2 platesx12/12
4 platesx10/10, 10/10
6 platesx10/10 bothx10
GHR-Band
Body-Bandx10,10,10,10
Standing Rope Crunch
120x20
140x15
160x15
180x15
200x15
Conditioning: 15min Treadmill pushes with mountin climbers
Notes: Deload

7/14/11
Day 15
Dosage: .5 scoop
Workout: wave d
Chins warm-up
Bodyx8,8,4
Press+chins
45x5/4
65x5/4
40%-70x5/4
50%-85x5/4
60%-105x5/4
8 more chins
Dips
Bodyx10
Body+1 Chainx10,10,10
Pendlay Rows
135x10,10,10
185x5,5
Pushdowns-100 reps, face pulls-75 reps
2 sets of ytls
Notes: Deload

7/15/11
Day 16
Dosage: .5 scoop
Workout: Wave D
45x5
135x5
40%-185x5
50%-225x5
60%-275x5
Speed Pulls
135+Bandx8 sets of 2, 30-60 sec rest
GHR+Seated Leg Curls
Body-Bandx10/120x12x3 sets
Hack Squat
90x10,10,10
Side Bends Plus leg raises
40/Bodyx15,10x4 sets
Conditioning: 20min bike sprints
Notes: Last deload session! finally.

 

[SweetLou321]

Oh yea and i got a back shot from after press day

 

[SweetLou321]

7/18/11
Day 17
Dosage: 1.5 scoops 30min pre
Workout: Wave A
Chins Warm-up
Bodyx8,8,4
Bench+Chins
45x5/4
135x5/4
155x5/4
65%-190x5
75%-225x5
85%-250x3, bench was puffy and couldnt drive thru my traps and lats.
85%-250 attempt 2 x5, Put my grip where i usually have it and switched benches and just nailed it/4 chins
Floor Press+Yates Rows
135x10/10
135+2 12lb Chainsx10/10
135+4 12lb Chainsx8/10
135+6 12lb Chainsx8/10/4 chins
135+8 12lb Chainsx8/10 230ish at the top, this killed my chest and tris, but it was needed since my elbows were flaring early on the bench last attempt./ 7 chins
Overhead Rope Ext+Pullaparts
70x10/30x5 sets
Reverse Grip Ez Bar curls+DB Shrugs
45x12/30x10
65x10/60x10
75x10/70x10
Notes: Ive been stressed lately and its starting to effect my sessions, im gonna get it undercontrol and focus on keeping my cals up, Good session. I need the tricep and press work to really drive my bench.

 

[SweetLou321]

7/19/11
Day 18
Dosage: 1.5 scoops 30min pre
Workout: Wave A
Squats
45x5
135x5
185x5
225x3
65%-275x5
75%-315x5
85%-360x7, i was so tight and tired coming into this session, did my warm-up and just got in the groove, not sure if this is a PR but i couldnt see by the end of the set haha
Reverse Band Box Squats
225+Bandsx10x3 sets, really fried my glutes, gonna add more of this for sure.
GHR+Band with leg curls
Body-Bandx10/120x10
Body-Bandx10/120x10
Body-Bandx10/140x10
Body-Bandx10/140x10
Body-Bandx10/160x10
Standing Cable Crunch
100x20
130x15
160x15
190x15
Conditioning: 15min bike sprints.
Notes: I was dead tired coming into this, i thought i was just gonna hit the main lift and leave, but i ended up having an amazing session and 360 felt so light. Wf deff helped my morning fog today. btw i sold two tubs of flood at work today based off my review

 

[SweetLou321]

7/22/11
Day 19
Dosage: 1.5 scoops 30min pre
Workout: Wave A
Chins warm-up
Bodyx6,6,8
Press+Chins
45x5/4
65x5/4
95x5/4
65%-115x5/4
75%-135x5/4
85%-155x5/4 Ac joint was bothering me
Chins w/ 3 12lb chainsx7 drop to 2 chainsx2,drop to 1 chainx2, bodyx1
Dips
Bodyx10
Body+3 12lb chainsx10,10,10,9
Seated Cable Rows+Face Pulls
100x15/70x15
180x8/70x15
160x8/70x15
140x10/70x15
120x12/70x15
Rope Pushdowns+DB Curls+Side Laterals
60x20/25x10/15x15
60x20/20x12/15x15
60x20/20x12/15x15
60x20/20x12/15x15
Notes: This session killed me. wasnt all to amped for it but gave it all i had. Also my diet is again changed. Currently doing high protein, moderate carbs from taters and veggies, lil fruit, and high fats. I feel amazing eating this way. Still gonna keep 1-2 cheat meals in a week tho

 

[RenegadeRows]

Keep up the good work bro!!! How's the WF treating you so far?

 

[SweetLou321]

Its treating me great! Everything is perfect, tolerance is at 1.5-2 scoops and pumps are full and dense. I got some updates to get in, i havent had one bad session on it yet and ive hit all my lifts. This is what a pre-wo should be.

 

[monstermash]

Its treating me great! Everything is perfect, tolerance is at 1.5-2 scoops and pumps are full and dense. I got some updates to get in, i havent had one bad session on it yet and ive hit all my lifts. This is what a pre-wo should be.

Good sh!t Back is looking dense bro keep it up.

 

[SweetLou321]

Thanks bro!

 

[SweetLou321]

7/23/11
Day 20
Dosage: 1.5 scoops 30min pre
Workout: wave A
Deadlift
45x5
135x5
225x5
275x3
65%-300x5
75%-345x5
85%-390x6
Sissy Squats
45x15
45x15
65x12
95x10
GHR
Body-Bandx10,10,10. getting stronger on these
Leg Raises
Bodyx15,15,15
Conditioning: 10min Sled pushes.
Notes: Felt good, just tried and no stims would help the fatigue i had.