Lando33's White Flood Log

[Lando33]

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.

[Lando33]

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.

[ddawg91]

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!

[Lando33]

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.