Mkretz reborn! White flood reborn log!

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    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!

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    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 :-(
    245x5
    245x5
    255x5
    265x5
    265x5
    cluster set - 280 5 sets of 1 - this was really solid did 2 on the last set
    155x10 drop 135x12 - failure :-)

    front squat
    175x5
    185x5
    185x5
    195x5
    195x4 :-(
    135x15 a few short rests

    speed DL
    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

    hack squat
    120x15
    130x12
    130x12
    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

    255x10
    265x10
    285x10
    285x10 with a 10 second hold on the last rep

    RDL
    205x8
    215x8
    215x8
    225x6
    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
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    like i said....high volume haha
    •   
       

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    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)

    personal preference.
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    subd
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    In for this. Looking forward to the ride
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    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,
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    one note, after leg day yest i was super hot all night, couldnt sleep, and was super hot all morning, CRAZY!
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    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

    175x5
    185x5
    185x5
    195x5
    205x3+3 forced
    125x17+3 forced

    speed (explosive) military press - 80lbs 10 sets of 3

    incline barbell - 125x10 - constant tension on all of these reps
    125x8
    125x8
    125x7+3 drop 95x6+3

    weighted dips
    25x10
    25x10
    25x8
    25x6 + 5 negatives
    BWx16

    decline db
    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

    Skull crusher
    60x15
    70x8
    60x12
    60x10+3 drop 40x7+3

    DB overhead ext
    60x12
    60x12
    60x12
    60x12 +3 drop 40x7+3

    1 arm neutral grip lying ext. 4 sets 10-15 forced reps with other arm on last set
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    Quote Originally Posted by The Solution View Post
    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)

    personal preference.
    what if u couldnt get a meal in, just do fasted with bcaas?
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    Quote Originally Posted by The Solution View Post
    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,
    \

    its tough cuz my workouts probably burn alot of calories so i figure if im not doing that i dont need all the extra cals.....off days have always been an issue with me lol............
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    glad to have everyone in!!! and thanks for the input so far
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    Quote Originally Posted by mkretz View Post
    \

    its tough cuz my workouts probably burn alot of calories so i figure if im not doing that i dont need all the extra cals.....off days have always been an issue with me lol............
    thats the dumbest thing i have ever heard.
    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.
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    hate not having a spotter the forced reps are the most important!..nice workout this stuff makes me a beast lol
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    Quote Originally Posted by The Solution View Post

    thats the dumbest thing i have ever heard.
    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.
    So
    .....basically u are recommending to actually be even more above maintainence on off days?
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    Quote Originally Posted by mkretz View Post
    So
    .....basically u are recommending to actually be even more above maintainence on off days?
    yeah thats a nicer way to put it..he's been in a bad mood lately lol
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    Quote Originally Posted by determinator View Post
    yeah thats a nicer way to put it..he's been in a bad mood lately lol
    Im in a bad mood because i try to help him with his diet and achieve greater results?
    wow..

    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.
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    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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    Solution wow take a joke lol it was just the way u said it I was commenting..callllm
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    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)

    Simple.
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    i truly appreciate all the help and input, keep it comin!!
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    Quote Originally Posted by Sean1332 View Post
    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.
    in regards to the caolries, i like it lol, kind of one of the reason i use so much volume, i love food lol........and i only go for a pr if im feelin good
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    Quote Originally Posted by The Solution View Post
    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)

    Simple.

    interesting, ive never consistantly eaten that many carbs...........wonder what would happen
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    Quote Originally Posted by mkretz View Post
    in regards to the caolries, i like it lol, kind of one of the reason i use so much volume, i love food lol........and i only go for a pr if im feelin good
    Sure you love food, but there is a law of diminishing returns on volume and recovery and overall results. More does not = Better results, sometimes its not going to aid you.

    Intensity > Volume ---> From the great dorian yates. Just Sayin'

    I have said it about 500 times now, More calories daily will = Better recovery.

    Watch

    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.
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    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 :-(

    325x5
    335x5
    345x5
    355x5
    355x4
    225x25! a few short rests

    speed box squat with chains
    160 12 sets of 2

    pendlay rows
    135x10
    135x10
    135x10
    145x8
    145x8
    155x6

    t bar - "machine"

    100x12
    100x10
    100x8
    100x8 drop 65 drop 45

    1 arm db row - although the weights were heavy i still really felt it so i stuck with it
    100x12
    100x12
    110x10
    110x10

    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)
    40x12
    40x12
    50x8+3 forced - 3 sets of this

    incline db hamer curl 4 sets 10-12 drop on last 2 sets
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    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
    ss
    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
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    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 !!!
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    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.
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    Quote Originally Posted by The Solution View Post
    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.
    What would u recomends...my workours are pretty intense with a lot of compounds....just get rid of isolations to cut volume?....goal is to gain as much lean mass as possible
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    Quote Originally Posted by mkretz View Post
    What would u recomends...my workours are pretty intense with a lot of compounds....just get rid of isolations to cut volume?....goal is to gain as much lean mass as possible
    More Volume does not = More gains or more intensity.
    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
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    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

    skull crushers
    70x10
    70x8
    60x12
    60x10

    v bar pushdown 3 sets with double drop 10x10x10

    1 arm cable overhead 3 sets 10-12 with forced reps

    ez bar cable preacher

    50x10
    50x8
    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!
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    chest/tris today

    bench - changed it up a little today went away from 5x5 focusing on constant tension in a little higher rep range

    165x8
    165x8
    175x8
    175x8+2 forced
    125x17+3 forced

    Incline barbell

    125x10
    125x9
    125x8+1
    125x7+2 drop 95 x 6+2

    weighted dips
    25x10
    25x10
    25x12 - long rest
    35x8 + 3 negatives drop Bodyweight x 10

    Decline DB press -

    55x15
    55x13
    55x12
    55x12+3

    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!!

    skull crusher

    70x10
    70x8
    70x8
    70x7+2 drop 50 x 6+2

    DB overhead
    60x12
    60x12
    60x10
    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.
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    WFR hit me fast today, was great! pumps were good focus was good as well, even while fasted!!!
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    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
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    shoulders

    clean - 160x2x8 165x2x2
    170x2x2

    jerk - 200x1 - PR!

    170x2x8
    175x2x2

    db lateral raise 4 sets 10-12 17.5 lb
    ss
    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

    225x12
    235x12
    245x10+2
    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
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    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!!!
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    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.

    leg day!

    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

    185x10
    185x10
    185x10
    195x10
    195x8 , failed
    135x14, failed

    Front Squat - same goals as back squat

    135x10
    145x8
    135x10
    135x10
    135x11
    105x15, failed

    speed DL
    265x2x10

    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

    glute bridge
    315x10
    335x10
    335x10
    335x10

    RDL
    205x8
    225x8
    235x8
    235x7
    235x8

    leg curl machine - 4 sets 10-12 drop on last set

    lying leg curl 4 sets of 12 short rests
  

  
 

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