Mkretz reborn! White flood reborn log!
- 05-07-2013, 10:27 PM
Mkretz reborn! White flood reborn log!
Hey guys!!! Hope you are ready for a great log, i know I am. I look forward to all the input and feedback i can get from anyone and everyone following this log. I am always down to learn more and more!!!
Huge thanks to Controlled Labs for letting me log this product. The original white flood was my go to preworkout for years esp when i started lifting. The simple fact that white flood remained un changed for so many years truly shows how great of a preworkout it was/is especially with the amazing number of preworkouts coming out nowadays. This gets me super excited to try new White Flood Reborn!!!!
I like the extra Caffeine since I am very stim tolerant.
Other supplements that i will be taking with this: Fish oil, multi, whey (pre workout and post sometimes, finaflex BCAA+SAA, reg bulk modern bcaa from nutraplanet, vit c, b coplex, creatine mono..........nothin fancy
Training: usually 5-6 workouts per week. Chest/tris, Back, Shoulders/bis, Legs......abs are thrown in when i have time although i am trying to make them a priority. I am trying to do them on my off days for a lot of volume as well but i always see to have a hard time really focusing in on them. Off days consist of cardio and abs...also i do cardio after every workout, i know i probably shouldnt cuz im trying to bulk but it lets me eat more and im honestly probably addicted to food.
I start each workout with a heavy compound movement usually for 5x5 or on shoulder day ill do cleans for sets of 2 and jerks for sets of 2, this focuses on strength and power. Then i Move to a speed/explosive type movement. Then i work in the hypertrophy rep range with drop sets and forced reps if I can get them. I train very high volume, i just enjoy the pump and being in the gym lol.
Diet: I like the idea of the benefits of fasting and have followed lF for a while but I am trying to move a little more towards mroe meals. As of right now I shoot for a 12 hour fast and drink a preworkout protein shake and then hit the gym. If I workout before teh 12 hour fast I train fasted with BCAAs. Post workout I will sometimes have a protein shake and sumtimes I just wait till I get home and eat the rest of my calories. If i workout later I will have a small preworkout meal but 80% of my calories come at night after I get home and before bed. Do you guys think that eating this much before bed would be bad? Calories range between 3800-4600 on workout days depending on workout (legs) and amount of cardio. On off days calories range from 3000-3800 again depending on cardio amount and length of my ab session. I have recently been doing a carb cycling diet but have gotten a few recommendations to just keep carbs steady.....not sure what I want to do.......any opinions? I think I want to keep the carb cycling which has been 2 or 3 days low (carbs only from veggies and dairy) then a high day around 400-500g carbs.
I have put on about 5 lbs in the last 3 weeks and I look forward to WFR helping me to continue this progress!!
I will take my first dose of WFR tomorrow but will post up todays crazy leg workout!
- 05-07-2013, 10:29 PM
Wierd day today.......my car got hit by a truck just sitting in my driveway so had to leave work and deal with that most of the day which really messed up my mind....i eventually just said screw it and went to the gym lol, but had people calling me about it while i was lifting which sucked but was still able to stay focused throughout the workout, INTENSE!
Squat - 335x1 - went for 345 but didnt get it :-(
cluster set - 280 5 sets of 1 - this was really solid did 2 on the last set
155x10 drop 135x12 - failure :-)
135x15 a few short rests
275 10 sets of 2
LEg ext - pre exhaust! - the pup i got from these was soo intense today
4 sets 10-15 double drop on last set
140x8 RP to 12 drop 90 drop 70 drop 50!!! triple drop baby!
leg press machine
4 sets 15-20 double drop on last set - constant tension throughout
1 leg smith squat 4 sets 10-15 constant tension 85lbs drop to 65 on last set
glute bridge - these felt real good today
285x10 with a 10 second hold on the last rep
225x7 - glute bridges kinda tore up my hammies too i think lol
seated leg curl 4 sets 10-12 double drop on last set!
preworkout protein shake - BCAA+SAA about an hour or s through and a lot of food now lol.........not looking forward to how my body will feel tomorrw but right now i feel invinsible lol
- 05-07-2013, 10:29 PM
05-08-2013, 06:31 AM
Eating before bed is not bad, total calories are.
i would drop the protein shake pre-workout, just roll with BCAA's. either is fine, but the shake is not necessary i would rather see you eat a meal prior and then flood 30 minutes prior (meal 90 before, and then flood 30)
05-08-2013, 06:43 AM
05-08-2013, 01:39 PM
In for this. Looking forward to the ride
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05-08-2013, 04:07 PM
The veggie/dariy days where you really drop kcals is not really necessary either, why not bring up some kcals on that day and lower on the workout days and make sure the weekly amount is still the same . it will aid you GREATLY with recovery
maybe 30g less on non-workout days and then a bit higher on workout days
for instance 300g on workout days and 270g on non-workout days
Keep Fat/Protein the same,
05-08-2013, 10:22 PM
one note, after leg day yest i was super hot all night, couldnt sleep, and was super hot all morning, CRAZY!
05-08-2013, 10:28 PM
Today was day 1 with WFR!!! - mixed one extremely heaping scoop (probably 2 scoops) in 16 oz of water shook like 3 times and it was completely dissolved!
taste was fantastic - i have the fruit punch flavor - it was extremely crisp and refreshing, no type of chemical after taste at all, i wish i could drink it all day honestly. - no settling on the bottom either, mix ability and taste are 10/10 for sure!
I start drinking the preworkout pre workout but continue to drink it throughout my long workouts for continued energy and intensity. WFR gave me energy and intensity throughout the entire workout even set a pr on bench!!! no crash either.......day one was a huge success!
Today was chest/tris - legs are wrecked....they just dont even want to work lol - tomorrow is supposed to be a back day which means heavy deads but I am going to take off just to give my legs another day of rest in hopes i can break a pr on DL on friday! well i will do cardio and abs :-)
So today was awsome, i met up with an old friend for a workout which meant i had a spotter which meant heavy and a lot of forced reps that i never get!
Bench-235- pr def goin 240 next week
speed (explosive) military press - 80lbs 10 sets of 3
incline barbell - 125x10 - constant tension on all of these reps
125x7+3 drop 95x6+3
25x6 + 5 negatives
47.5 4 sets of 12
DB fly ss DB pullover
flys with 30s 3 sets of 15
pullovers 55 3 sets of 12-15
60x10+3 drop 40x7+3
DB overhead ext
60x12 +3 drop 40x7+3
1 arm neutral grip lying ext. 4 sets 10-15 forced reps with other arm on last set
05-08-2013, 10:41 PM
05-08-2013, 10:43 PM
05-08-2013, 10:43 PM
05-08-2013, 10:47 PM
05-08-2013, 11:00 PM
05-08-2013, 11:03 PM
05-09-2013, 05:49 AM
if you take in 100g on non workout days and 500g on workout days then your average is 300
do 350 on workout days and 300 on non
protein/fat the same
your recovery will increase by 100x.
how do you expect to gain weight and muscle when you intake nearly nothing on off days when the body recovers most? The body grows out of the gym not in the gym dude. That is common sense.
05-09-2013, 06:25 AM
hate not having a spotter the forced reps are the most important!..nice workout this stuff makes me a beast lol
05-09-2013, 01:09 PM
05-09-2013, 03:00 PM
05-09-2013, 05:05 PM
Your a real nice guy...
Im glad you know what mood i am better than myself.
You must be a psychologist?
please dont sit here and tell me how i feel when you dont know because i am not mad at anymore, nor have i ever said i was.
Making assumptions about me when you dont know a thing about me is what makes me mad.
Going on a Protein/Veggie off days and trying to do 500g of carbs on a workout day is just dumb and neglects growth and recovery especially in 1) an offseason and 2) trying to grow.
You will be around maintaince on offdays, but the point is recovery and you will see better mood/energy/performance.
05-09-2013, 05:12 PM
I imagine if you cut down some of that volume you won't need 5,000+ calories a day. Including not trying to set a 1RM PR weekly.
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05-09-2013, 08:43 PM
05-09-2013, 08:44 PM
Since you said you eat around 3400 on non-workout days and 4000 on workout days i would do this .. Just me though instead of massive cycles with your protein/veggies and 5000 calorie wokrout days.
Non Workout Days 3800 (225g Protein, 90g Fats, 520g Carbs)
Workout Days 4000 (225g Protein, 90g Fat, 570g Carbs)
05-09-2013, 11:51 PM
05-09-2013, 11:53 PM
05-09-2013, 11:54 PM
05-10-2013, 06:17 AM
Intensity > Volume ---> From the great dorian yates. Just Sayin'
I have said it about 500 times now, More calories daily will = Better recovery.
i have had SEVERAL clients before they started with me, did massive swings in kcals like that, and they all said the same exact thing, performance increased, and a bit of change on their routine and they saw crazy gains.
I had a guy who added 75+ Pounds on all big 3 lifts (bench/squat/DL) while dropping 5 pounds since starting with me 7 months ago, continually getting leaner and getting stronger.
Periodization is KEY to training.
05-10-2013, 11:44 PM
ok so although the legs were not 100% today i couldnt help but DL and I wanna get 455 but i only went for 450 haha, it was TOUGH form was not solid, really should not have tried it, but i did get it haha PR!
The PR really t0ok its toll on the rest of my sets though, it was a real grind to get it up, way weaker on these today :-(
225x25! a few short rests
speed box squat with chains
160 12 sets of 2
t bar - "machine"
100x8 drop 65 drop 45
1 arm db row - although the weights were heavy i still really felt it so i stuck with it
Lat pulldown - 4 sets 10-12 forced reps on last 2
chest supported row - 4 sets 10-12
last set was a double drop with a held stretch at the bottom between drops and not setting the weight down for drops....good stuff!
barbell burl (rev preacher)
50x8+3 forced - 3 sets of this
incline db hamer curl 4 sets 10-12 drop on last 2 sets
05-11-2013, 11:57 PM
Todays workout started REAL slow.........dunno why, i probably shoudlve just took the day off.I did listen with the fact taht my legs didnt wana do anythign so i didnt do any cleans or push presses (jerks)
standing military press
4 sets 6-10 95 lbs
speed bench - these felt good
120x3 12 sets
db press - real slow negatives
47.5 8-12 reps 4 sets
seated calf raises
leaning laterals 10-15 reps 4 sets worked up to 22.5 with a drop to 15s on last set
behind head smith press 4 sets 10-12 drop on last set - by now i was finally reall yinto the workout. up until the DB presses my mind was jsut somewhere else for some reason.
machien laterals ss machine shoulder press 3 sets 10-15
cable front raise ss leg raises 4 sets 10-15
face pull 4 sets 10-12 drop on last set - stronger on these!!
Havent done traps in forever sooo decided to change that
shrugs 4 sets drop on last set
shrug machine (hands at sides) leaning forward, 4 sets 10-12
behind the back smith high pull/shrug - 4 sets 10-15
05-11-2013, 11:59 PM
White flood kicked in early - i was fasted) but for some reason my focus was not there....bout 1/4 way tthrough teh workout the focus really kicked in, i had a mean sweat going and really got into a good groove. Pumps were good as well.....looking forward to some mroe flooded workouts !!!
05-12-2013, 05:36 AM
Ever try increasing your intensity and dropping volume? Just curious... I think it would illict good gains for you.
Dont know what your 100% Goal is regarding weight gain or size, but i think that once you start to limit your volume and focus on the compounds a bit more, you will see better gains (with a better diet structure to boot)
my 2 cents for you.
05-12-2013, 08:38 AM
05-12-2013, 04:46 PM
I can guarantee if you reduced volume and focused on greater intensity or intensity techniques then you would see better results,
Keeping kcals higher on off days, and focusing more recovery and compounds.
My 2 cents.
You think you train intense? Go watch a layne norton or doug miller video. Then ask yourself how intense you train
Let alone --
Kurt Weidner another genetic freak
05-12-2013, 11:34 PM
i will check those videos cuz i train more intense than anyone i know.............
today was a "light" day did a little bit of almost everything since legs werent ready yet for a leg day......
chin ups 5-6 sets as many - i suck at these so i did them and hope to get my biceps growing from them as well.
incline db press -
first 2 sets were 1.5 reps with 45 lbs for 10 reps
last 2 sets were 50 lbs for 10-12 slow negative constant tension reps
showed my buddy pendlay rows so did a bunch of light sets and worked up to 155 for 10
few sets of bench cuz my budddy wanted to max out, did a few negative sets of 225 and 235 after 155 for 8-10 135 for 15
cg smith press 4 sets 10-15 drop on last set
v bar pushdown 3 sets with double drop 10x10x10
1 arm cable overhead 3 sets 10-12 with forced reps
ez bar cable preacher
50x8 drop 40x10
50x8 drop 40x10
lying rope hammer curl 4 sets 10-12 drop on last set
High cable curl 4 sets 10-15 drop on last set
cable chop for abs and lying leg raises with handles around ankles 10x10 with 20 lbs on cables
white flood gave great energy and pumps were very noticable today with the arm work! only 1 scoop today!
05-14-2013, 11:47 PM
bench - changed it up a little today went away from 5x5 focusing on constant tension in a little higher rep range
125x7+2 drop 95 x 6+2
25x12 - long rest
35x8 + 3 negatives drop Bodyweight x 10
Decline DB press -
incline db fly ss incline machine press 3 sets 10-15
cable fly fst -7 style - 7 sets 12-15 30 seconds rest, flushing it with blood baby!!
70x7+2 drop 50 x 6+2
60x10 drop 40x8
cable rev grip pressdown 4 sets 10-15
cable kick back 3 sets 10-15
hanging leg raises - 6 sets of 10-15
decline bench reverse crunch 5 sets of 10 really focusing on the contraction of the lower abs, makes it really tough
"wheel of death" 3 minutes.
05-14-2013, 11:48 PM
05-16-2013, 11:57 PM
sorry i did not update yest....workout was solid it was back/bis, my body was telling me to take it easy on DL so i did, legs were not recovered from leg day yet and back didnt feel great so i brought weight down and did an extra rep (5x6 instead of 5x5), focused on form...........had a great pump goin throughout the whole workout a very noticeable one so reborn was doin some good stuff!!! I also found myself to be sweating like CRAZY and then thought about it, ever since taking reborn i do sweat more, maybe not as much as yesterday but still a noticeable difference, not sure why
today was an off day so no reborn today
05-17-2013, 11:14 PM
clean - 160x2x8 165x2x2
jerk - 200x1 - PR!
db lateral raise 4 sets 10-12 17.5 lb
db press 40 lbs 10-12 reps 4 sets
smith behind the head press 3 sets 10-12 seated on bench so no back support
3 sets leaning cable laterals 12-15 reps
3 sets cable front raise 12-15 reps
face pulls 4 sets 10-12 drop on last set
reverse fly machine 4 sets 10-15 - really had a good pump goin throughout the hypertrophy work!
barbell shrug- good squeezes
255x10+2 drop 205 drop 185
standing shrug machien (neutral grip) leaning forward - 4 sets 15-20 god squeezes
smit behind the back high pull shrug 4 sets 10-15
05-17-2013, 11:14 PM
focus was great today esp during the cleans and push presses and even at the end of the workout......pump was better than usual as well today, not sure why but im not complaining!!!
05-18-2013, 11:46 PM
was a little out of it to start today but once teh WF kicked in it was go time!, pumps were incredible today, started off on leg ext for pre exhaust and Omg what a pump! it was a high carb day yest so that could be a reason.
pre exhaust ext. - 4 sets 15-20 double drop on last set
squat - really focusing on getting low and constant tension as much as possible, also upping the rep range
195x8 , failed
Front Squat - same goals as back squat
leg ext ss machine leg press 4 sets 15-20 double drop on last set of leg press
hack squat 4 sets 10-12 double drop on last set
1 leg leg press 4 sets 12-15
leg curl machine - 4 sets 10-12 drop on last set
lying leg curl 4 sets of 12 short rests
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