Lando33's White Flood Log

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  1. Day 15


    Day: 15

    Date: Wed. 3/21/07

    Stats

    Current Weight: 188 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.

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

    Meal 2
    Tuna 5 oz
    Broccoli 1 cup
    Peanut Butter 2 tbsp

    Meal 3
    Grilled Chicken 5 oz
    Broccoli 1.5 cups
    Almonds 12

    Meal 4
    Substance WPI 1 scoop

    Meal 5 - In Workout Shake
    Substance WPI 2 scoops
    BCAA 6 tsp
    Glutamine 10g

    Meal 6
    Grilled Chicken 5 oz
    Broccoli 1 cup
    Avocado 2 oz

    Meal 7
    1 Scoop Matrix 5.0


    Proposed Workout: : Off Day. AM Cardio


    Cardio - 34 Minutes, first thing in the morning on the treadmill.

    Last night’s workout: Abs in the morning - Shoulders, Traps & Calves

    Shoulders:

    Standing Barbell Cleans - 95x12, 105x10, 115x8, 125x6
    Seated Behind the Neck Presses (smith machine) - 135x10, 155x8, 165x8
    Seated Dumbell Laterals - 35x12, 40x10, 45x8 drop to 20x10
    Seated Rear Dumbell Laterals - 30x10, 35x10, 35x10
    supersetted with
    Standing Bent Over Lateral Rows - 50x10, 55x10, 55x8
    Barbell Wide Grip Upright Rows - 95x12, 105x10, 105x10

    Traps -

    Barbell Rear Shrugs - 225x20, 315x15, 405x10
    Dumbell Shrugs - 120x15, 130x12, 140x10 drop to 70x10

    Calves -

    Toe presses on a leg press - 3 20 rep sets
    Seated Calf Raise - 3 20 rep sets

    Mood: Feeling good and very motivated. Rest day is very welcome. It is defintily a mental thing but having been in the gym on both Saturday and Sunday and now monday and tuesday feels like alot, although the though entered in my mind about going today( and I'm sure it will again before day's end) I will be smart and take the rest day.
    Product Comments: Took WF pre-workout. Still holding steady at 1.5 scoops. I look forward to my serving of WF everyday and it has defintily become an integral part of my low-carb contest diet.

    This stuff gets me so fired up to really get into my workout. I think Controlled Labs has a real good product on their hands.

  2. Day 16


    Day: 16

    Date: Thursday 3/22/07

    Stats

    Current Weight: 188 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
    Meal 1
    Egg Whites 7
    Whole Egg 1
    Peeled Grapefruit 8 oz
    Broccoli 1 cup
    Almonds 12

    Meal 2
    Tuna 5 oz
    Broccoli 1 cup
    Peanut Butter 2 tbsp

    Meal 3
    Grilled Chicken 5 oz
    Broccoli 1.5 cups
    Almonds 12

    Meal 4
    Substance WPI 1 scoop

    Meal 5 - In Workout Shake
    Substance WPI 2 scoops
    BCAA 6 tsp
    Glutamine 10g

    Meal 6
    Grilled Chicken 5 oz
    Broccoli 1 cup
    Avocado 2 oz

    Meal 7
    1 Scoop Matrix 5.0


    Proposed Workout: : AM Cardio. PM - Chest, Abs


    Cardio - 34 Minutes, first thing in the morning on the treadmill.

    Last night’s workout: Off Night

    Mood: A-okay.
    Product Comments: No WF yesterday on my off night.

    Stay tuned for new pics.
    •   
       


  3. Looking good man!

  4. Quote Originally Posted by Lando33 View Post
    Day: 16

    Stay tuned for new pics.
    CONTROLLED LABS - WINNING the WAR against GENETICS
    Email: pt [at] controlledlabs.com
  5. Day


    Day: 17

    Date: Friday 3/23/07

    Stats

    Current Weight: 188 lbs - looked a little more cut in the mirror than I have been looking lately. This is a very different 188 than I am used to. The scale is defintily decieving and I think I should start to keep measurements of bodyparts rather than go by the scale.

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

    Meal 2
    Tuna 5 oz
    Broccoli 1 cup
    Peanut Butter 2 tbsp

    Meal 3
    Grilled Chicken 6 oz
    Broccoli 1 cup
    Almonds 12

    Meal 5
    Substance WPI 1.5 scoops
    BCAA 6 tsp
    Glutamine 10g

    Meal 6
    Grilled Salmon 6 oz
    Broccoli 1 cup
    Avocado 2 oz



    Proposed Workout: : AM Cardio. PM - Back


    Cardio - 34 Minutes, first thing in the morning on the treadmill.

    Last night’s workout: Chest, Abs

    Chest:

    Dumbell Incline Press - 50x12(warm-up) 95x12, 110x10, 120x6
    drop set to 60x10
    Dumbell Flat Bench - 90x12, 100x10, 110x8 drop set to 60x10
    Cable Cross Overs (slow/controlled reps) - 40x15, 50x12, 50x12, 60x10
    Weighted Dips - 45x12, 55x12, 70x10 then BW dips until failure

    ABS:

    Hanging Knee Raises - 4 sets
    Rope Crunches - 3 sets
    Swiss Ball Crunches - 3 sets

    Mood: Feelin really good. Felt strong in the gym and good overall.
    Product Comments: Took my serving pre-workout 2nite. Still holdin at 1.5 scoops. I can't stress enough how much of a difference this stuff makes in my energy/endurance levels in the gym. It makes a hell of a difference and it's a product I will definitly continue to use for the duration of my contest training....and then some.

    Stay tuned for new pics.
    •   
       

  6. Day 18


    Day: 18

    Date: Saturday 3/24/07

    Days out:

    Stats

    Current Weight: 187 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 - Back

    Cardio - No Cardio Today

    Last night’s workout: Back and Bi's

    Back:

    Wide Grip Pull Down - 4 sets
    Seated Wide-Grip Rows - 3 sets
    T-Bar Machine - 3 sets
    superset with
    Smith Machine Bent Over Rows - 3 sets
    Wide Grip Pull Ups (on assisted machine) - 3 sets and drops for each

    Biceps:

    Barbell Preacher Curl - 3 sets
    Barbell Curl (Wide-grip) - 3 sets
    Incline Dumbell Curls - 3 sets
    Seated Concentration Curls - 3 sets

    Mood: Feelin really good. Felt strong in the gym and good overall.
    Product Comments: Still feelin WF.

    Took pics on Saturday, will upload them a little later in the day. Everything looks like it is comming together nicely.
  7. Day 19


    Day: 19

    Date: Sunday 3/25/07

    Days out: 97

    Stats

    Current Weight: 187 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 - Back

    Cardio - No Cardio Today

    Last night’s workout: Triceps, Calves & Abs

    Triceps:
    Rope Pressdown (warm-up) - 3 sets
    Seated Overhead Extentions (machine) - 3 sets
    V-Bar Pressdown - 3 sets
    One-Arm Cable Extentions - 3 sets
    superset with
    One Arm Dumbell Extentions - 3 sets

    Calves -
    Standing Smith Machine Calf Raises - 4 sets
    Seated Calf Raises - 4 sets

    Abs -
    Hanging Leg Raises - 4 sets
    Swiss Ball Crunches - 3 sets




    Mood: Feelin really good. Felt strong in the gym and good overall.
    Product Comments: Still feelin WF.

    Took pics on Saturday, will upload them a little later in the day. Everything looks like it is comming together nicely.
  8. Day 21 - New Pics


    Day: 21

    Date: Tuesday 3/27/07

    Days out: 96

    Stats

    Current Weight: 187 lbs

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

    New Pics







    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 - Shoulders

    Cardio - No Cardio Today

    Last night’s workout: Quads, Calves

    Quads

    Seated Leg Extentions (warm-up) - 50x15, 50x15, 60x12
    Barbell Squat - 225x14, 315x10, 365x8, 405x4
    Hack Squat - 180x12, 270x12, 360x10
    superset with
    Leg Press - 3 sets of super slow squeeze reps
    Leg Extentions - 80x14, 100x12, 110x12 drop set to 60x8 to 30x10

    Hams -

    Lying Leg Extentions - 80x15, 100x12, 120x8, set of 21's
    Dumbell Stiff Leg Deadlifts - 45x15, 55x12, 60x10
    Standing Leg Curl Machine - 50x15, 60x12, 70x8

    Abductor/Adductor Machine - 3 sets each

    Mood: Feelin really good. Felt strong in the gym and good overall.
    Product Comments: Still feelin WF. Sick pumps last night for leg day. WF really comes through on those crazy workout days.

    New Pics are above.
    Attached Images Attached Images    
  9. Day 22


    Day: 22

    Date: Wednesday 3/28/07

    Days out: 95

    Stats

    Current Weight: 187 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 - Back, Bi's

    Cardio - No Cardio Today

    Last night’s workout: Shoulders, Traps, Abs

    Shoulders:

    Seated Military Press - 95(warm-up)x15, 135x12, 185x10, 225x6
    Seated Shoulder Press Machine - 90 per sidex15, 135 per side x12, 135 per sidex8 - 3rd set swtiched up grip and did drop set
    Leaning Dumbell Laterals - 35x12, 40x10, 40x10
    Reverse Pec Deck Machine - 135x15, 135x15, 150x12
    Wide Grip Barbell Upright Rows - 95x12, 95x12, 105x10

    Shrugs:

    Barbell Behind The Back - 315x15, 405x12, 455x12 drop set to 225x12
    Dumbell Shrugs - 120x12, 130x12, 145x10

    Abs:

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

    Mood: Feelin really good. Felt strong in the gym and good overall.
    Product Comments: Still feelin WF. Great pumps during my shoulder workout last night. These are the type of pumps that are visually noticable. WF provides some great energy and focus as well.

  10. 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?
  11. 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.

  12. 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.

  13. 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!

  14. 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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