Growing and being [WFR] Reborn with Quads

Quads_of_Stee

Quads_of_Stee

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Hey guys,

Thank you to CL for sending me a tub of pineapple WFR to log, it is one of my favorite pre's and I can't be thankful enough for this opportunity. I would have ran this log alongside pineapple white pump, but there were delays in WP, so instead this log will consist of Green Magnitude, GlycerGrow, OT+Greens, and pineapple WFR. CL makes top notch products and I'm sure this will be nothing short of my expectations!

I am currently a student and typically work out around 8:30am then head off to classes. My plan is to take GG and WFR right when I wake up (8am) and then head on over to the gym to start around 8:30. My expectations from WFR are the following; clean and smooth energy, amazing taste that is not an overpowering pineapple flavor, no crash. I have tried some WFR in the past and it has lived up to expectations, and this will too without a doubt! I will be drinking Green Mag intra workout and then eating afterwards.

Lets get this started!
 
Quads_of_Stee

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Had my first workout today with pineapple WFR, here is my initial thoughts

Flavor: 8/10
Tasted Really good but I mixed it with 400mL of water, which diluted the taste a bit so next time I will try it with 250mL of water. Tasted like a smooth pineapple, nothing really intense or fake which I loved

Energy:9/10
225mg of caffeine and other stimulants. I did not get a kick from this (as my caffeine tolerance is way up due to me taking 800-900mg a day) but it did provide a smooth energy that lasted my whole workout (1hr) from start to finish and I had no crash.

Pump 7/10
Maybe today was a bit of an off day but it did give me a good pump, nothing too mind blowing. I will add in some agmatine sulfate later, or even white pump if that comes out in time.

Overall 8/10
First thoughts: I like this pre, and can't wait to keep using it. Right now my main concern is whether or not the effects will stay consistent throughout the whole month


Workout: back / Bi
I just started working out after a 2 week break so I felt so weak in the gym :(

Seated Row 160x12,10,10
Lat Pulldown 120x10,10,10
One Handed Rows 70x10,10,10,10
Lat pull down w/ row grip 100x10,10,10
Low Row 185x10,10,8
I like rows if you can't tell

Shrugs w/ snatch grip 115x8,8,8,8 with 3sec contraction at top

Barbell Curls bar alone :( x 8,8,8
Cable Curls 25x10,10,10
Hammer Curls 25x10,10,10
 
Quads_of_Stee

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Yesterday I did a pretty intense chest workout, and today was a light leg day (still getting back into the groove)
WFR has provided me with smooth energy both days, very similar to the first. No crash, no jitters, just a smooth energy thus far!

Yesterday: Chest / tri's
BB Bench 135x10; 185x5,5,5; 205x5,5,;5 225x5,5,5; 135x10
Incline DB Bench 65x10,10,10
Cable Flies (from lowest peg) 70x12,12,12,12
Cable Flies (from highest peg) 110x12,12,12,12

Rope Pushdown 70x12,12,12,12
Tricep Kickback 35x12,12,12,12
Underhand tricep extensions 60x12,12,12,12

and for today: legs + shoulders

Back Squat 135x10,10,10
Front Squat 135x10,10,10
Lunges 70x10,10,10 ea leg
Leg Extensions 35x10,10,10
Leg Curls 35x10,10,10
Calf Raises 135x10,10,10,10

Seated OHP 135x5,5,5,5
Side Raises 15x12,12,12,12
 
Quads_of_Stee

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Loved today's back workout, it was a bit lower volume but I really felt it today.

Pull Ups wide grip 3x10
Seated Row 160x12,10,10
Lat Pulldown 140x10,10,8
Lat pull down w/ row grip 100x10,10,10
Low Row 185x10,10,8

Shrugs w/ snatch grip 115x8,8,8,8 with 3sec contraction at top

Cable Curls 25x10,10,10
Hammer Curls 25x10,10,10
 
Quads_of_Stee

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Been feeling week on my chest lately, three weeks ago I hit a PR of 250x5 for pause barbell bench and lately I have no been able to hit that. Best I've been doing is 225x5, also my workout partner isn't there and I don't have my music as headphones broke and I am awaiting new ones... not so great, but oh well gotta work with what you are given!

Workout: Chest, tri's
BB Pause Bench 135x10, 185x5 225x5,5,5 185x5 135x10
Incline DB 65x8,8,8
Cable Flies (from lowest peg) 70x12,12,12
Cable Flies (from highest peg) 110x12,12,12

Rope Pushdown 70x12,12,12,12
Tricep overhead extension 35x12,12,12,12
Underhand tricep extensions 60x12,12,12,12
 
Sean1332

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Usually after hitting a PR, it's good to back off sometimes. You can always focus on other rep PRs and lower % work, and then you can expect a heavier PR after. Good work though, dude. Nice session.
 
Quads_of_Stee

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Took the weekend off of lifting and went deep sea fishing with my brothers, it was fun. I ended up catching the biggest fish, a 35inch grouper and then feasted on that all weekend. Today was my first day back in the gym and it went really well!

BB Bench 135x5,5,5; 185x5,5,5; 225x5,5,5; 135x10
Incline DB Bench 65x11,11,8
Cable Flies (from highest peg) 37.5ea sidex12,12,12,12
Cable Flies (from lowest peg) 27.5 ea sidex12,12,12,12

Tricep Kickback 35x12,12,12,12
Underhand tricep extensions 60x12,12,12,12

Energy feels good, I've been getting tolerant to the caffeine so it does not provide a jolt of energy but rather a lingering feeling of being energized. Pineapple tastes amazing as well.
 
Sean1332

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Not a bad weekend! And a nice workout to come back to.

I've not getting that smack in the face type energy anymore either from WF, but after a while of straight use, it's been consistent energy.
 
Quads_of_Stee

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I keep forgetting to update this thread daily. Swamped with school work currently and i've barely had any time to myself other than to lift.

Did back today and it felt great

Deadlift 245x5,5,5,5,5
Seated Row 160x10,10,10
Lat Pulldown 140x8,8,8
Lat pulldown w/ row grip 120x10,10,10

Preacher Curl 45x12,12,12
Barbell Curl 65x10,10,10
Hammer Curl DB 35x10,10,10

Feeling great on WFR. White pump should be coming out soon so expect this log to be supplemented with it!
 
Quads_of_Stee

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Back to the grind, gonna be more constant on updates!

Today was chest day and I switched to a higher rep count to mix things up a bit

BB Pause Bench 185x10,10,10
DB Incline 65x12,12,12
Cable Flies (highest peg) 32.5x10,10,10
Cable Flies(lowest peg) 22.5x10,10,10,10

Tricep Kickback 35x12,12,12,12
Underhand tricep extensions 60x15,15,15,15

Energy and pump was above all today. Can't wait to try white pump once it is released!
 
Quads_of_Stee

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Yesterdays workout was pretty good, felt amazing. Did legs, and my strength is almost fully back to where it was post smolov pre foot injury. I am thinking I should be able to get 225 atg for 10 in a month or two

Legs:
Squat 185x5,5,5 205x5 185x5
Single Leg Press 100x10,10,10,10 x calf raises at end of each set 10reps
Leg Curls 55ea leg x 10,10,10
Leg Extensions 35ea leg x 5,5,5,5

Seated DB Press 65x10,10,10
Shoulder Rotations 7.5x10,10,10
Lateral Flies 25x10,10,10
 
Quads_of_Stee

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Had an awesome back workout last night, and got invited to my schools first annual powerlifting meet! I am not certain how I will perform in this meet as it is April 19th so I do not have too much time to cut down. I am currently int he 198 class but wouldn't mind competing in the 182 but I am not certain if I could cut down that far. Anyways, my deadlifts are skyrocketing now that I started doing them again and it feels great.

Deadlifts 275x5,5,5,5 (my grip is starting to give out so I am going to switch to a mixed grip next time)
Mid-grip rows 160x10,10,10,10
Close Grip Rows 140x10,10,10
Wide Grip Lat Pulldown 140x10,10,10
Row Grip lat Pulldown 120x10,10,10

Shrugs 135x20,20,20

-Skipped biceps at this point as I had to go do a group project-
 
Sean1332

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This far out, it'd be ideal to be a few pounds lighter, that way you could just cut 10lbs of water the week of.

I gotta tell ya, just IMO, if you're not going to try and break any records, screw cutting weight lol I dropped 14lbs of water before my last one and weighed in at 200.00, it sucked lol

I'm competing April 19th too..hmm..NH?

And good lookin sessions, dude
 
Quads_of_Stee

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I will be attempting to break any records sean, just trying see what the environment is like and whether or not I'd like it. The guys in it currently are some solid dudes so i think it should be good.

BB Pause Bench 205x10,10,10
Cable Flies (highest peg) 32.5x10,10,10
BB Incline Bench 135x10,10,10
Cable Flies(lowest peg) 22.5x10,10,10,10

Tricep Kickback 35x12,12,12,12
Underhand tricep extensions 65x15,15,15,15
 
Quads_of_Stee

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Had leg's today, at first it just felt weird and not proper but the longer I did it, the better it felt

BB Back Squats 135x10,10,10
BB Front Squats 185x3,3,3,3 155x5,5,5
Single Leg Press 80x10,10,10
Leg Curls 45ea leg x 10,10,10

DB Shoulder Press 65x10,10,10
Shoulder Rotations 10lb x 10,10,10
Front Raise 25x10,10,10
Side Raise 22.5x10,10,10
 
Sean1332

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What felt weird man?

And good luck on the meet btw. Let me know if you have any questions.
 
Quads_of_Stee

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What felt weird man?

And good luck on the meet btw. Let me know if you have any questions.
thank you, and boy do I have a lot. Most are small things that are done through experiencing the meet. What felt off was my hip bands, when going down they just felt tight. The portion half-way up / down right after you get out of the hole.
 
Sean1332

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thank you, and boy do I have a lot. Most are small things that are done through experiencing the meet. What felt off was my hip bands, when going down they just felt tight. The portion half-way up / down right after you get out of the hole.
Some foam rolling and stretching/mashing might be in order for you. Do you know what weights you're going to open with for the meet?

How's WFR treating you still?
 
Quads_of_Stee

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Some foam rolling and stretching/mashing might be in order for you. Do you know what weights you're going to open with for the meet?

How's WFR treating you still?
I will be opening with 225 bench , then 245 followed by 265(i should be able to hit this)
225 for squat , by next year this should be 315 at least as my foot is healed now
315 for deads. What about you sean, how are feeling for your meet?

WFR still providing a clean smooth energy. I started doing 2 scoops, one intra and one pre. White pump just got shipped out so I will be running this log with another tub of WFR stacking with GG and WP in the upcoming week.

Today was back, had a bright and early sessions at 6:30am because of work scheduling.
Deadlift 285x5,5,5,5,5 225x5,5,5 135x5,5
SLDL 135x10,10 155x10 185x10 135x10
Mid-grip rows 160x10,10,10,10
Close Grip Rows 140x10,10,10
Wide Grip Lat Pulldown 140x10,10,10
Row Grip lat Pulldown 120x10,10,10

Shrugs 135x10,10

Preacher Curls 65x10,10,10
Cable Hammer Curls 50x10,10,10
BB Curls 65x10,10,10
 
Quads_of_Stee

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White pump has arrived! Stoked to start using it monday, as tomorrow and this weekend I will not have gym access sadly :(
Started going heavy for singles again on my big 3 so it was a nice pump today!
I am thinking of opening my bench with 235 or higher, since 225 was really easy today

Chest / Tri's
BB Pause Press 135x10 155x10 185x5 205x5 225x5,6,6 185x5
Reverse Bench 185x10,10,10
Cable Flies (from lowest peg) 70x12,12,12,12
Cable Flies (from highest peg) 110x12,12,12,12

Rope Pushdown 70x12,12,12,12
Tricep Kickback 35x12,12,12,12
Underhand tricep extensions 67.5x12,12,12,12

Energy was on-point today. On Tuesday/Thursdays I have no training partner so it is usually a lulled session but I was in the zone today, felt amazing!
 
Sean1332

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Woo! Let me know how you like it, man.

Rule of thumb: Whatever you can get for 3 reps, that's your opener. Also, your opener should be something you KNOW you can hit if everything in the world goes wrong.
 
Quads_of_Stee

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Had my first experience with white pump! It was pretty damn good. The flavor was amazing, a bit better than pineapple wfr and the smell is better for sure. The two combined give it a pineapple liquid harribo gummy bear flavor that made me white pump my pants. I then added in some glycergrow and the potassium kind of threw off the taste, will be drinking the two separate/10.

Did legs / light shoulders today

Pause Squats 185 for 10 sets of 5, trying to get the raw strength up in squat and the pause made me realize that me hip bands are the weakest part and gave out first.

DB Shoulder Press 70x5,5,5,5
Shoulder Rotations 7.5x10,10,10
Front Raise 25x10,10,10
 
Sean1332

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I'm diggin the pause squats!

You can always just dump the glycergrow on your tongue too. I can't wait to give White Pump a whirl.
 
Quads_of_Stee

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Took saturday off instead of sunday and spent it with the lady friend. All rested up and smashed some back today. I took 2 scoops of WP and my forearms were too pumped, going to stick to 1scoop from now on lol. The forearm pump was affecting my deadlifts negatively.

Deadlift 225x10,10 285x5 305x5,5 (forearms gave out at this point) 285x5,5 225x10
SLDL 135x10,10 155x10,10
Mid-grip rows 160x10,10,10,10
Close Grip Rows 140x10,10,10
Row Grip lat Pulldown 120x10,10,10

Shrugs 135x10,10

21's curls 35lbs for 3 sets
 
Quads_of_Stee

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Just weighed myself upon waking up with no water intake - 186.5lbs . Time left till comp is 12days, even at a rate of 1/2lb per day I can get there! Things are looking good to get into the 181 class
 
Quads_of_Stee

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Had a pretty off chest day yesterday, weights were the same and I could not increase at all. Today the weather was horrid and I had to leave the gym because the power went out.

Pause Squats 205 10sets of 5

BB OHP 135 5 sets of 5
 
Quads_of_Stee

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Today was amazing, had an awesome back and bi day. The weather was gloomy at first but as soon as I started going to the gym it stopped raining and it was nothing but sunshines! So far:
WFR - gives me amazing energy that is not super stimmed out, long lasting energy, wakes me up
White PUMP - amazing vascularity and a "solid" feeling pump

Deadlifts 295x3,3,3,3,3 still working on that grip strength
Mid-grip rows 160x10,10,10
Close Grip Rows 140x10,10,10
Wide Grip Lat Pulldown 120x10,10,10
Row Grip lat Pulldown 140x10,10,10

Preacher Curls 55x10,10,10
Hammer Curls 35DB x 10,10,10
 
Sean1332

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I'm jealous! Haven't tried White Pump yet.

Do you grip over/under for deadlift?
 
Quads_of_Stee

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I'm jealous! Haven't tried White Pump yet.

Do you grip over/under for deadlift?
I do a mixed grip at weights above 250 as I can't double overhand it past that point. Monday was a solid chest day and yesterday was the same old, 195 for 10sets of 5 of squats + OHP. Today was pretty good though, I took everything 10minutes earlier than I usually do and felt amazing deadlifting. Wrapped some paper towels around the bar to stimulate chalk and my grip would not give out at the weights, it was amazing. I might try wearing a belt next tuesday so how it feels like.

Still surprised at how easy my deadlift is increasing, it's about 20lbs a week and I hope I won't stall till 405 ;)

Deadlifts 295x10 , 305x5, 315x5,5,5 225x10
Seated Row 160x10,10,10
Lat pulldown w/ row grip 140x10,10,10

Preacher Curl 45x12,12,12 focusing on the eccentric portion of the lift, taking it way slow.
 
Quads_of_Stee

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An update on how wfr / wp are working for me. Today was chest day and I went for 4sets of 8 on everything. the pump this time was much more intense and I definitely felt it a lot more compared to the lower reps that I have been doing. WFR has ran out, but I bought another tub to stack this together. I expect this log to run about 40more days before I fully run out :) Energy and pumps are crazy even when training fasted in the morning!
 
Sean1332

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That's great dude!! Stoked you got a second tub already. You ready for this weekend??
 
Quads_of_Stee

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That's great dude!! Stoked you got a second tub already. You ready for this weekend??
yes I am, I will be competing to beat my personals rather than winning my weight class as this is untested and my competition is definitely not natty lol. Should be fun and hopefully I'll start training for next year! What about you, are you ready?!
 
Sean1332

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yes I am, I will be competing to beat my personals rather than winning my weight class as this is untested and my competition is definitely not natty lol. Should be fun and hopefully I'll start training for next year! What about you, are you ready?!
Nice man. That's what it's all about.

And I'm ready. Deloading this week. Just laying low until Saturday!
 
Quads_of_Stee

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Hada decent day today, everything felt off though when I started to do shoulders. I backed off a bit and am letting my shoulders rest

Squats 185 for 5sets of 10, instead of 10sets of 5. Felt good and the pump was amazing

BB OHP 5sets of 5 in front of neck and 5 behind supersetted
 
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Did some deadlifts yesterday. stayed at 315 but the bar just flew up, no trouble at all and definitely a lot easier than tuesday. I am starting to love deads again :)

Today:

BB Bench 185x10,10,10,10,10
Cable Flies(Highest Peg) 32.5x10,10,10,10
Cable Flies(Lowest peg) 27.5x10,10,10,10
Machine Flies 130x10,10,10,10

Dips BWx10,10,10
Underhand Tricep Extensions - Supersetted w/ overhand : 60x10,10,10,10 (10 for under 10 for upper so 20total reps)
CGBP 95x12,12,12,12

Decided to work on some volume and it felt great, pump was amazing and definitely better than the lower rep ranges!
 
Quads_of_Stee

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Loving the white pump recently. The inclusion of betaine is very handy and the norvaline / agmatine is of the highest quality as compared to other versions of agmatine / norvaline this one shines more. The vascularity is greater and the pump is better than other brands, to me at least. Tomorrow is my first mock PL meet and I'm pretty excited about it. Today was a good day, had an increase in reps and force felt better than on wed. Also for the first time I can see the bottom of my glycergrow tub! I never thought the day would come as it seems endless lol
I did not want to overwork myself today as the meet is tomorrow so my workout was short and simple, but ended killing me

BB Squats - 205x10,10,10,10,
Seated OHP 115x10,10,10,10 (5behind the neck followed by 5 to my clavicle)
 
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Yo sean how'd you do?

Today went well for me, hit a lot of PR's but came last in my place. Almost made the 1000lb club though! At the end of my meet my third attempts were as follows: 270 squat 1inch off floor (atg), 280pause press, 355 deadlift. I gave it my all and can feel it. On the squat I almost couldn't get out of the hole (thanks atg squatting) and pushed with my all and then got that hip drive going that carried me the rest of the way. On bench I stalled a bit but pressed with my feet as much as possible and got that bar up nice and easy. On my deadlift I noticed that it was half straight leg and I do not dip down enough to fully utilize my legs, on which I will be working.Overall I loved this meet and my wilks ended up being in the 300's as I weighed in at 184. would recommend / 10
 
Sean1332

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Awesome brother!!! You gave it your all, and that's what counts. Unfortunetly, my meet is still going on lol Squat was 620, bench 275, still waiting to deadlift.

Congrats on your first meet man! They're a lot of fun. I really hope you train for another. It gives even more of a purpose to training.
 
Quads_of_Stee

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Awesome brother!!! You gave it your all, and that's what counts. Unfortunetly, my meet is still going on lol Squat was 620, bench 275, still waiting to deadlift.

Congrats on your first meet man! They're a lot of fun. I really hope you train for another. It gives even more of a purpose to training.
Did I out bench you :06: ;) lol. Solid squat and I'm sure the deadlift will be high up too. The next meet in in 3months and I got invited to the powerlifting club which I will accept. Hopefully I can turn my atg squat into a proper parallel one! Good luck!
 
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I am Martin S. the third on this board, it was fun and everyone competing were all friends. I went up against some beasts though!
QKuzXQU.jpg
 
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I've been doing my workouts and just switched routines, I will post updates from yesterday and today tomorrow!
 
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Okay, with it being finals week and all I am under a lot of time constraints. Thankfully I still have time to do my workouts. With my new routine I get wednesday and the weekend off, here are the first two days:

WFR: Still feeling it, gives mild energy that lasts all workout, effects have not dampened
GlycerGrow: Less cramping and better pumps than without
WP: Good pumps especially when combined with GG, amazing flavor, daily dose of betaine for saturation

 
Quads_of_Stee

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I just started getting a lot more preworkout burps. I the taste of these burps is a lot worse than the pre going down but nothing that you can't deal with. White pump tastes amazing and like liquid gummies when mixed with wfr. Almost out of this tub and I'll probably purchase another as having the daily dose of betaine along with agmatine is really nice. On Off days I drink a scoop of WP with a card dense meal to utilize the GDA properties of agmatine and get my daily dose of betaine.

Today's workout was a simply full body compound
BB Squat 4x5 85% Max
BB Bench 4x5 80% Max
BB OHP 3x10
Rows 3x12
Curls-superset w/- Cable Extensions 3x12

and yesterdays workout:
 
Sean1332

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Why prewo burps? Any change in diet?? Good thinking with dosing off days with carb meals. Do you notice any more fullness?
 

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