Lando33's White Flood Log

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    Day 36


    Day: 36

    Date: Wednesday 4/11/07

    Days out: 80

    Stats

    Current Weight: 182 lbs

    Current Goal - Cutting (while trying to maintain as much mass as possible) to step on stage for my third contest

    Current Suppliments: White Flood, BCAA, L-glutamine, Multi-Vitamin, Fish Oil, Sesaglow, Liver Tabs, CEE, ZMA, Sportpharma Whey, Dymatize Elite Whey - Banana Flavor, Substance WPI - Watermelon Flavor, Syntrax Matrix 5.0 Cookies and Cream Protein Powder

    Nutrition Plan: - diet is still the same, nutrition continues to be spot on but if adjustments have to be made, i know where to make them.

    Yesterday's Food Plan:

    Food Amount

    Egg Whites 7
    Whole Egg 1
    Broccoli 1 cup
    Peeled Grapefruit 8 oz
    Almonds 12

    Grilled Salmon 6 oz
    Broccoli 1 cup

    Grilled Chicken 6 oz
    Broccoli 1 cup
    Almonds 12

    Substance WPI 1 scoop

    Substance WPI 1.5 scoops
    BCAA 6 tsp
    Glutamine 10g

    Grilled Chicken 5 oz
    Broccoli 1 cup
    Avocado 2 oz

    Matrix 5.0 1 scoop

    Proposed Workout: : AM Cardio. PM - Off Night

    Cardio -

    Last night’s workout: Shoulders, Traps, Abs

    Shoulders:

    Seated Dumbell Press - 40(warm-up)x15, 70x12, 80x10, 90x6
    Arnold Presses - 65x10, 65x10, 65x10
    Standing Barbell Shoulder Press - 135x15, 135x12, 145x10 drop set to 105x8
    Standing Dumbell Laterals - 25x20, 30x10, 40x10 drop set using 30lbs till failure ----then 20 lbs till failure
    Prone Incline Flyes - 30x15, 35x12, 35x12 drop set to 25x12
    Lee Haney's - using Smith Machine - 225x12, 225x12, 225x10

    Shrugs:

    Machine Behind The Back - 315x15, 405x12, 455x12 drop set to 225x12
    Machine Front - 120x12, 130x12, 145x10

    Abs:

    Hanging Leg Raises - 3 sets
    Cable Crunches - 3 sets
    Incline Sit-ups - 3 sets

    Mood: Mood is really good. Diet and cardio is going well. Looking great when I first wake up in the morning. Leaning out just like I need to.
    Product Comments: Sick pumps last night during shoulder workout. Finally graduated to 2 scoops. I am really enjoying this product and can't say enough about it's effectiveness during the contest training phase. There have been so many days when I feel that I am dragging and WF has been there to perk my a$$ up.

    Even though I am taking it around 5:30pm (pre-workout), I am still able to fall right asleep at night, which at this stage is very important to me.

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    Quote Originally Posted by ddawg91 View Post
    Log is going great and nice updated pics! You have to be one of the few people I know that sill do behind the neck presses. How far down do you bring the bar?
    Not that far down. maybe to the top of my ears and I refuse to go TOO HEAVY. I ran into rotator cuff problems a little over a year ago. Knock-wood I am feeling 100% better now.
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    Quote Originally Posted by Lando33 View Post
    Not that far down. maybe to the top of my ears and I refuse to go TOO HEAVY. I ran into rotator cuff problems a little over a year ago. Knock-wood I am feeling 100% better now.
    Very smart, most people don't knwo that and bring it all the way down to their traps.

    Glad to hear you are feelign better, looking forward to some more updates and pics!
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    Quote Originally Posted by ddawg91 View Post
    Very smart, most people don't knwo that and bring it all the way down to their traps.

    Glad to hear you are feelign better, looking forward to some more updates and pics!
    here are some updated pics.....taken on 4/17/07

    Making Progress.
    Attached Images Attached Images    
  

  
 

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