Pineapple getting Reborned by CL-WFR Pineapple!!

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  1. Monday

    .75 Wfr+Green Mag

    ( felt pretty energetic and didn't need a whole scoop)

    Squat Cube Week 3

    ( I found out later today I mixed my routine and did the explosive instead of heavy. SO I'll probably do heavy next squat day)

    Back squat exp
    275,3,3,3,3,3,3

    Front squat
    165x10,8,8,8

    Leg Ext
    120x15,15,15

    It feels like my leg days are short and simple but they still feel effective nonetheless. But it feels like my body is finally working with me and had great endurance.

    Today

    1 wrf+gg
    Bench-exp
    175,2,2,2,2,2,2

    DB Incline
    65x4
    75x4
    80x8,7,7,6

    DB FLYES
    80x3,3
    65x7,7,7

    Decline tri ext
    85x8
    95x4,4,4,4

    Close grip bench
    175x6,6,6,6

    Had a really great session, had great endurance once again and felt pretty strong without being fatigued.

    I get the feeling I'm going to feel it the next day.


  2. Picking your calories back up? Seems like everything is smooth sailing.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  3. For sure, been feeling alot more energetic and less fatigued during the day and with my workouts.

    Unfortunately work has been keeping me from having an effective workout.

    Been having to work longer and its a physically job. I'm sure I could have mustered some sort of session but I wanted to be able to hit the all the exercises I wanted. Sometimes there are things out of your control to have a great workout week.

    Will for sure hit. Deads on Saturday.

  4. Quick update for last week.

    Had some decent workouts to end the week, but I got held up at work for a couple days and had to work late and ended up coming home too tired to have an effective workout.
    But I managed to get my main lifts in to end the week.

    Monday

    Cube week 5

    Squat-Heavy
    325x2,2,2
    Front Squat
    175x10,8,8,8

    Leg Ext
    135x15,15,15

    Back squat finisher
    175x15

    Tuesday

    Cube bench-rep
    215x6

    Db incline
    65x15,13,12,11

    Db flye incline
    65x8,8,8

    Db Tri ext
    65x12,13,12

    Close grip
    155x10,8,8

    Had to go a little lighter for my supple lifts as I didn't feel like going heavy.

    As for wfr, its been treating me good, just sometimes when I need a little more energy I go a little over a full scoop.

  5. Deads-Coan Week 5

    1.25 WFR+Green Mag

    Worked up to

    385x2

    Speed Deads
    320x3,3,3,3,3

    Circuit
    SLDL-185x8
    BB Row-185x8
    Underhand Pull up-bwx8
    GoodMorning-155x8

    3 sets of this circuit.

    For a while there deads used to take a lot of effort and I was getting discourage at my strength fading with them but ever since I started this program they have been getting easier and back to when I loved doing them.

    I was alittle skeptical at doing 385 today as I was feeling a little weary but after a kick in the ass from the WFR it was no problem!!
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  6. I dig it! Seems like the program is well proven.

    I like that you're doing his circuit too.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. Just finished up my tub of WFR on these last two workouts think I had about 26-28 sessions with it. I did go over a full scoop sometimes so thats probably why it wasn't a full 30 servings.

    Saturday 5/3/1

    Pull
    BB Row
    140x5
    160x5
    185x8

    Press
    Standing Mil Press
    95x5
    110x5
    125x7

    Was still feeling a little worn from deads yesterday so I just stuck with my main lifts.

    Sunday
    I wanted to add a 5th lift day for some extra exercises like an Olympic lift and a chest exercises to hit it 2x a week and some others that I didn't get to do cause of time. I wanted to add the 5th day 2-3 weeks ago but getting sick and work picking up have prevented me from that until now.

    Clean
    135x3
    155x5,5,5

    (wanted to do these as another way to hit traps,back and shoulders all in one)

    Preacher Curl
    65x10,10,10,10

    Db hammer curls
    65x6,4,5,5

    Concentrated curl
    35x10,8,8,8

    I tried to dips but my left shoulder was acting up...

    Used about a scoop for these session and it provided a decent amount of energy. Could have used more but I was able to work with it.

    I'll post a through review ASAP....

    Thanks again for letting me try this new flavor!!

  8. Hey brother, I really appreciate your time and dedication with the log and review. I'm glad you liked it. Good luck with the solid lifting. You should start a permanent training log on here sometime.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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