Prepare for the Flood...White Flood Log.

Page 2 of 2 First 12
  1. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Traps/Biceps


    White Flood - #18


    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    5x165 | 4x170 | 3x175 | - | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 4 Sets ]
    8x55 | 8x60 | 8x60 | 6x65 | - | - |
    --------------------------------------------------------------------------------
    3. Chest Dips [ 3 Sets ]
    12xBW | 10xBW | 10xBW | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Crossovers [ 3 Sets ]
    10x40 | 10x40 | 10x40 | - | - | - |
    --------------------------------------------------------------------------------
    5. DB Shrugs [ 3 Sets ]
    15x85 | 15x85 | 15x85 | - | - | - |
    --------------------------------------------------------------------------------
    6. Smith Behind the Neck Shrugs [ 3 Sets ]
    10x205 | 10x205 | 10x205 | - | - | - |
    --------------------------------------------------------------------------------
    7. EZ Bar Curl - Wide [ 2 Sets ]
    10x80 | 10x80 | - | - | - | - |
    --------------------------------------------------------------------------------
    8. EZ Bar Curl - Close [ 2 Sets ]
    8x80 | 8x80 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    I needed to wake up and study for a test this morning, so I was lagging a bit when I was ready to hit the gym. I took 2.5 scoops of White Flood for the extra boost and BOY DID I GET IT! Flew around today.

    Pump: 9/10


    I really focused on contracting and squeezing my chest today. Definitely made a difference in the pump factor. By the end, my triceps were quite full as well.

    Strength: 10/10


    Lets see:

    Bench: Up one rep easily at 165 (non-fail). Got 4 reps at 170 (non-fail). Got 3 at 175 (failed on fourth). Really great bench.

    Incline DB: Last week I just got 55 for 3 sets of 8. Today I got 60 for 2 sets of 8 AND 65 for 6!!

    Everything else went well too. I was especially suprised at how great the Incline DB's felt. VERY Pleased.

    Endurance: 10/10


    Pretty Stellar. Hit PR's on all of the pressing movements, even the last one!!

    Other


    In other news, I got a nice cardio session in today by running to the safeway (a mile away) and then walking back with all of my groceries. The dining hall is closing down, but I am sticking around for our easter break. My dad is out of town, so I need something to sustain me until saturday when I head over to his and my step-mother's house for easter.

    I got this to last me 2-3 days:

    Oatmeal, 2 Yams, 3 Bags of Steamfresh Veggies, 4 Pounds of Boneless Chicken Breasts, 1 Gallon of 1% Milk, 1/2 Gallon of Calorie Countdown Chocolate Beverage, 36 eggs, 2 Pounds of Cottage Cheese, and a bag of spinach.

    I managed to get everything on sale, and it was only 26 bucks. I was pretty pleased. Carrying it back in small plastic bags could have been more fun though. I must say, I LOVE Cooking for myself.


  2. Controlled Labs Board Rep
    Board Sponsor
    cervasa1977's Avatar
    Join Date
    Sep 2006
    Location
    Columbia SC
    Posts
    248
    Rep Power
    221

    looking good man
  3. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #19


    Exercise Training Log
    1. Deadlift [ 4 Sets ]
    5x275 | 5x275 | 5x275 | 3x285 | - | - |
    --------------------------------------------------------------------------------
    2. Squat [ 3 Sets ]
    8x170 | 8x170 | 8x170 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls - Plates [ 3 Sets ]
    10x115 | 10x115 | 10x115 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Extensions [ 3 Sets ]
    12x170 | 12x175 | 12x175 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 8/10


    Not a huge boost today, but I didn't need it. I still had some nice energy throughout the entire workout.

    Pump: 9/10


    My legs were pretty full today. Deadlifts got my lower back pretty pumped, which was nice.

    Strength: 9/10


    Pretty strong all the way around. The squats were done with a nice pause at the bottom and an explosive movement up. Deadlifts felt good. I am still perfecting my form....I am just waiting for it to "click" and find that sweet spot. I have been trying out some new methods lately. Hopefully I will find the groove.

    Endurance: 10/10


    Nice as usual. Pretty short workout, so no real test of endurance, but I was strong for the entire thing.

    Other


    Not too much else to mention. Just eating big, lifting big, and sleeping...
    •   
       

  4. Registered User
    ddawg91's Avatar
    Join Date
    Nov 2005
    Location
    Washington State
    Age
    41
    Posts
    297
    Rep Power
    256

    Weird deal on the vein, are you sure you have nto strained something?

    Log is looking great, keep it up!
  5. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    Quote Originally Posted by ddawg91 View Post
    Weird deal on the vein, are you sure you have nto strained something?

    Log is looking great, keep it up!
    Yeah, very weird. Just on that lift too....All other rowing movements are fine. I will give it a break for a while and see if I can resume them at some point.
  6. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workouts - Arms/Shoulders and Back


    White Flood - #20 + #21


    Both of these workouts were a bit rushed, as the past couple days have been incredibly busy. I didn't bring my log-book, so I didn't copy everything down as I normally do. Let's just say both workouts were great with increased weights in all excercises.

    Energy: 9/10


    Really great energy both days. As usual this was incredibly good.

    Pump: 9/10


    Both days this was very nice. I especially liked getting a massive pum pall over my back. I love that feeling.

    Strength: 9/10


    This continues to increase. Strength is great right now.

    Endurance: 10/10


    Endurance was good. The workouts were kind of short, so this didn't play a huge factor, but it was still quite a nice effect.

    Other


    This update has been quite bad....I know. Easter weekend with my family is a busy time, so once I get back to school on monday, all will be back to normal.
  7. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #22


    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    4x175 | 5x175 | 4x175 | 1x185 | - | - |
    --------------------------------------------------------------------------------
    2. DB Incline Press [ 3 Sets ]
    8x65 | 8x65 | 8x65 | - | - | - |
    --------------------------------------------------------------------------------
    3. Dips [ 3 Sets ]
    10xBW | 10xBW | 10xBW | - | - | - |
    --------------------------------------------------------------------------------
    4. Chest Fly Machine [ 3 Sets ]
    10x60 | 10x60 | 10x60 | - | - | - |
    --------------------------------------------------------------------------------
    5. EZ Curl [ 3 Sets ]
    10x80 | 6x90 | 6x90 | - | - | - |
    --------------------------------------------------------------------------------
    6. Single Arm Cable Curl [ 3 Sets ]
    10x35 | 10x35 | 10x35 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 8/10


    Not a huge boost, but a nice sustained energy throughout. The energy was very controlled, yet still strong enough be be considered a "rush". Very nice.

    Pump: 9/10


    My chest and biceps were really really pumped. My biceps felt bigger than ever. It felt like my biceps were bursting through my skin while I was standing there in-between sets. My friend that I was lifting with mentioned how large my arms and chest looked, so that is a nice addition.

    Strength: 10/10


    Great strength again today. Bench continues to go up. I could have gotten 185 a couple more times, but I just wanted to get it once. It felt great to finally get there. Now, I hope to fly by!

    Endurance: 10/10


    Nothing new here. Awesome endurance.

    Other


    I ate great a HUGE over the weekend, so that probably really helped me in the gym today. The rest day on sunday combined with the easter feast gave me plenty of energy. Awesome all the way around.
  8. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #23


    Exercise Training Log
    1. Squats [ 4 Sets ]
    5x195 | 5x205 | 5x205 | 3x215 | - | - |
    --------------------------------------------------------------------------------
    2. SLDL [ 3 Sets ]
    8x205 | 8x205 | 8x205 | - | - | - |
    --------------------------------------------------------------------------------
    3. Lunges (DB) Per Leg [ 3 Sets ]
    10x45 | 10x45 | 10x45 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Curl [ 3 Sets ]
    10x170 | 10x170 | 10x170 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    Really big boost in the energy department. I needed it, as classes drained me, but the Flood powered me through.

    Pump: 8/10


    Nothing crazy, but my glutes were seriously full...

    Strength: 10/10


    More of the same on the strength front. Squats felt VERY good. Everything else was increased as well for weight or reps.

    Endurance: 10/10


    ....Need I comment?

    Other


    One of the best workouts to date on the Flood. I had great strength, energy and endurance.
  9. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Back/Traps


    White Flood - #25


    Exercise Training Log
    1. Pullups [ 3 Sets ]
    10xBW | 8xBW | 8xBW | - | - | - |
    --------------------------------------------------------------------------------
    2. Deadlifts - SPEED [ 3 Sets ]
    10x225 | 10x225 | 10x225 | - | - | - |
    --------------------------------------------------------------------------------
    3. Underhand Lat Pulldown [ 3 Sets ]
    10x150 | 8x160 | 8x160 | - | - | - |
    --------------------------------------------------------------------------------
    4. Chest Supported Row [ 3 Sets ]
    10x70 | 10x70 | 10x70 | - | - | - |
    --------------------------------------------------------------------------------
    5. Close Grip Row [ 3 Sets ]
    10x120 | 10x130 | 10x130 | - | - | - |
    --------------------------------------------------------------------------------
    6. Shrugs BB [ 3 Sets ]
    10x225 | 10x225 | 10x225 | - | - | - |
    --------------------------------------------------------------------------------
    7. Behind the Neck Shrugs [ 3 Sets ]
    15x185 | 15x185 | 15x185 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    This entire workout only took 45 minutes. I didn't even superset anything. Just quick rest periods. Awesome workout. I was sweating like crazy!

    Pump: 10/10


    My back felt great. The pump really aided in the mind-muscle connection that I love dearly. I could really feel my back working on each and every rep.

    Strength: 9/10


    Increase on pullups again, which I love. Nothing special on deads, but they weren't meant to be heavy, but rather work my back nicely. Underhanded pulldowns felt great and the weight was a PR for reps. All in all, a very strong day.

    Endurance: 9/10


    Great here too. I seemed to die off a bit at the end, but that was probably due to a night full of studying and a lack of sleep. The flood really helped me keep pushing today.

    Other


    Not much to mention. I snapped a pick of my back after the workout today. I will post it up ASAP.
  10. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095
  11. Registered User
    extremenergy3's Avatar
    Stats
    5'8"  163 lbs.
    Join Date
    Apr 2007
    Location
    San Francisco
    Age
    27
    Posts
    327
    Rep Power
    403

    Quote Originally Posted by haiz69 View Post
    Nice! ARMS LOOKING HYUUUGE!
    Nimbus Nutrition
    When Performance is EVERYTHING.
  12. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    Quote Originally Posted by extremenergy3 View Post
    Nice! ARMS LOOKING HYUUUGE!
    Thanks man~!
  13. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #26



    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    3x185 | 3x185 | 3x185 | - | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 3 Sets ]
    6x65 | 6x70 | 5x70 | - | - | - |
    --------------------------------------------------------------------------------
    3. Decline Smith Press [ 3 Sets ]
    10x155 | 10x155 | 10x155 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Fly [ 3 Sets ]
    10x30 | 10x30 | 10x30 | - | - | - |
    --------------------------------------------------------------------------------
    5. EZ Curls [ 3 Sets ]
    10x80 | 10x80 | 10x80 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Curls [ 3 Sets ]
    8x35 | 8x35 | 8x35 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Great energy last night. I spent the entire day in the library writing one of two papers (I wrote the other today). 15 pages later, I drank some flood and headed to the gym. I had some great energy and blasted my workout.

    Pump: 10/10


    My chest was massive and my biceps were absolutely bursting out of my skin...nuff said.

    Strength: 10/10


    Got 185 three times, for three sets. Finally put up the 70's on the incline bench and ripped through the rest of the workout with great strength. WOW!

    Endurance: 9/10


    Great here. Set a PR on all pressing movements.

    Other


    Very Very pleased with the workout. I am still eating like a madman. I am certainly putting on some fat in the mid-section, but I will take it, because strength and size are going way up. I have a cut coming up a couple months, so I will lose it anyways.
  14. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #27


    Exercise Training Log
    1. Squats [ 3 Sets ]
    8x185 | 8x185 | 8x185 | - | - | - |
    --------------------------------------------------------------------------------
    2. RDL [ 3 Sets ]
    10x80 | 10x80 | 10x80 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls - Plates [ 3 Sets ]
    8x115 | 8x115 | 8x115 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Extensions [ 3 Sets ]
    12x190 | 12x190 | 12x190 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Nice boost tonight. I actually took it before class, because I was headed to the gym directly after. Needless to say, I was a note-taking machine. O yeah....I had some nice energy in the gym too.

    Pump: 10/10


    White Flood delivers some serious pump! Great great great....Especially for legs.

    Strength: 9/10


    Great strength...Rests sessions were quick and I got some nice sets in.

    Endurance: 9/10


    Again, with short times inbetween sets, I really needed the extra endurance. Needless to say, I got it.

    Other


    Great workout. I have been sweating crazily lately for some reason.
  15. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Shoulders/Triceps


    White Flood - #28


    Exercise Training Log
    1. DB Shoulder Press [ 3 Sets ]
    8x55 | 5x60 | 5x60 | 5x60 | - | - |
    --------------------------------------------------------------------------------
    2. DB Laterals [ 3 Sets ]
    12x20 | 12x20 | 12x25 | - | - | - |
    --------------------------------------------------------------------------------
    3. Bradford Presses [ 3 Sets ]
    12x80 | 12x80 | 12x80 | - | - | - |
    --------------------------------------------------------------------------------
    4. Rear Delt - Cable [ 3 Sets ]
    12x30 | 12x30 | 12x30 | - | - | - |
    --------------------------------------------------------------------------------
    5. Front Raises -DB [ 3 Sets ]
    10x20 | 10x20 | 10x20 | - | - | - |
    --------------------------------------------------------------------------------
    6. Skullcrushers [ 3 Sets ]
    10x60 | 10x60 | 10x60 | - | - | - |
    --------------------------------------------------------------------------------
    7. DB Tricep Extensions [ 3 Sets ]
    10x50 | 10x50 | 10x50 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    I had CRAZY energy today. The best energy of any day on the Flood so far. I took 2.5 scoops after a long a awful day. I perked up, smiled, and hit the weights HARD!

    Pump: 10/10


    The pump continues to impress. I saw my brother at the gym and he said..."**** man, you are growing fast..."

    Strength: 10/10


    PR with the 60's on the DB Shoulder Press. Everything else was very strong.

    Endurance: 9/10


    Nice endurance. Strong for the entire workout.

    Other


    Not much else to note. Long day....Need rest!
  16. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Back/Traps


    White Flood - #29


    Exercise Training Log
    1. Chinups [ 3 Sets ]
    8xBW | 8xBW | 6xBW | - | - | - |
    --------------------------------------------------------------------------------
    2. BB Rows [ 3 Sets ]
    8x145 | 8x145 | 8x145 | - | - | - |
    --------------------------------------------------------------------------------
    3. V-Bar Pulldown [ 3 Sets ]
    8x120 | 8x130 | 8x130 | - | - | - |
    --------------------------------------------------------------------------------
    4. Close Grip Row [ 3 Sets ]
    10x110 | 10x110 | 10x110 | - | - | - |
    --------------------------------------------------------------------------------
    5. Lat Pulldown to Front [ 3 Sets ]
    8x150 | 8x150 | 8x150 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Shrugs [ 3 Sets ]
    10x90 | 10x90 | 10x90 | - | - | - |
    --------------------------------------------------------------------------------
    7. Behind the Neck Shrugs [ 3 Sets ]
    15x185 | 15x185 | 15x185 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 8/10


    Nothing major here. Nice little pick-me-up, but not a great energy.

    Pump: 9/10


    My bi's were getting pretty pumped. Upper back was full as well.

    Strength: 9/10


    Decent strength. Nothing mind-blowing by any means though.

    Endurance: 9/10


    Strong throughout.

    Other


    Yuck...Paper time again.
  17. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #30


    Exercise Training Log
    1. BB Bench [ 4 Sets ]
    3x185 | 2x190 | 5x175 | 5x175 | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 3 Sets ]
    6x70 | 5x70 | 5x70 | - | - | - |
    --------------------------------------------------------------------------------
    3. Decline BB SMITH Press [ 3 Sets ]
    10x160 | 10x160 | 10x160 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Crossovers [ 3 Sets ]
    8x50 | 8x50 | 8x50 | - | - | - |
    --------------------------------------------------------------------------------
    5. DB Curls [ 3 Sets ]
    12x30 | 12x30 | 12x30 | - | - | - |
    --------------------------------------------------------------------------------
    6. Cable Curl - Single Arm [ 3 Sets ]
    8x40 | 8x40 | 8x40 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    Back to the killer energy with this workout. I was FLYING in between sets!

    Pump: 10/10


    I tell you what...my bi's were hurting by the end. My chest was very full and I got some nice looks from the ladies....

    Strength: 8/10


    First time hitting 190, but not a real strength increase from the last workout. A bit dissapointing, but I guess you can't go up in weight EVERY workout.

    Endurance: 8/10


    Good, but I was just plain BEAT today.

    Other


    Well, I am definitely putting on mass. One of my co-workers mentioned something at work today. By brother mentioned something to my dad and at dinner tonight (Met up with my step-mom for dinner), my step-mom said I looked a lot bigger from 3 weeks ago! Damn, I am feeling good!
  18. Registered User
    ddawg91's Avatar
    Join Date
    Nov 2005
    Location
    Washington State
    Age
    41
    Posts
    297
    Rep Power
    256

    Man you are kicking some butt! Any more issues with the "vein"? Congrats ont he 185 and 70s on the incline!
  19. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    Quote Originally Posted by ddawg91 View Post
    Man you are kicking some butt! Any more issues with the "vein"? Congrats ont he 185 and 70s on the incline!
    Thanks. No issues with the vein, as I ceased doing the one arm rows. I did one set for the heck of it the other day and I still felt it. Weird.

    In other news, I saw some of your lifting vids from the PAL thread with Hola Bola. Damn dude, are you strong!
  20. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Shoulders/Triceps


    White Flood - #31


    Exercise Training Log
    1. Military Press [ 3 Sets ]
    5x115 | 5x115 | 5x115 | - | - | - |
    --------------------------------------------------------------------------------
    2. Hammer Seated Press [ 3 Sets ]
    8x140 | 8x140 | 8x140 | - | - | - |
    --------------------------------------------------------------------------------
    3. DB Laterals [ 3 Sets ]
    12x20 | 12x20 | 12x20 | - | - | - |
    --------------------------------------------------------------------------------
    4. DB Lying Rear Laterals [ 3 Sets ]
    10x20 | 10x20 | 10x20 | - | - | - |
    --------------------------------------------------------------------------------
    5. Iron Cross - Cable [ 2 Sets ]
    10x25 | 10x25 | 10x25 | - | - | - |
    --------------------------------------------------------------------------------
    6. Skullcrushers [ 3 Sets ]
    10x60 | 10x60 | 10x60 | - | - | - |
    --------------------------------------------------------------------------------
    7. HS Tricep Press - Plates [ 3 Sets ]
    10x180 | 10x180 | 10x180 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    I was at my girlfriends college this weekend and I had to get an early workout in, because she had a dance concert that I needed to attend. I flew through this workout, with serious ease.

    Pump: 10/10


    My shoulders and tri's were so pumped by the end of the lift, that I was having serious mobility issues.

    Strength: 10/10


    Great. PR's!

    Endurance: 9/10


    Same story!

    Other


    I am doing great as usual. Not much new to report.
  21. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #32


    Exercise Training Log
    1. Squat [ 4 Sets ]
    5x205 | 5x210 | 5x210 | 2x225 | - | - |
    --------------------------------------------------------------------------------
    2. SLDL [ 3 Sets ]
    8x205 | 8x205 | 8x205 | - | - | - |
    --------------------------------------------------------------------------------
    3. Lunges (DB) Per Leg [ 3 Sets ]
    8x50 | 8x50 | 8x50 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Curls [ 3 Sets ]
    12x170 | 10x170 | 10x170 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Same great boost. I haven't become too stim-tolerant to this for some reason...cool for sure.

    Pump: 9/10


    Really nice pump in my legs and calves!

    Strength: 10/10


    First time hitting 225 and BOY did it feel nice!

    Endurance: 9/10


    Short workout, so no real factor.

    Other


    Nothing to note here today.
  22. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Back/Traps


    White Flood - #33



    Exercise Training Log
    1. Pullups [ 3 Sets ]
    8xBW | 8xBW | 7xBW | - | - | - |
    --------------------------------------------------------------------------------
    2. Yates Row [ 4 Sets ]
    10x125 | 10x125 | 10x125 | 10x125 | - | - |
    --------------------------------------------------------------------------------
    3. Underhand Pulldowns [ 3 Sets ]
    8x160 | 8x160 | 8x160 | - | - | - |
    --------------------------------------------------------------------------------
    4. Chest Supported Row [ 3 Sets ]
    8x90 | 6x90 | 6x90 | - | - | - |
    --------------------------------------------------------------------------------
    5. Close Grip Row Machine [ 3 Sets ]
    10x110 | 10x110 | 10x110 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Shrugs [ 3 Sets ]
    15x85 | 15x85 | 15x85 | - | - | - |
    --------------------------------------------------------------------------------
    7. Smith Shrugs [ 3 Sets ]
    15x205 | 15x205 | 15x205 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    I was just flying as usual. I once again got that "happy" energy. A slight euphoric feeling if you will.

    Pump: 9/10


    My biceps were full. My lats were getting incredibly pumped by the end too!

    Strength: 10/10


    Pullups were down, but bodyweight is up. Yates rows were way up, as were underhanded pulldowns. I was getting a great 1 second pause at the top of the Yates row.

    Endurance: 9/10


    I honestly felt like I could go all darn day. I knew when to stop though.

    Other


    Another great day with White Flood. I have got to stay CL - you guys have really impressed me with this one.
  23. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #34


    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    4x185 | 4x185 | 4x185 | - | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press - SuperSet W/ [ 3 Sets ]
    6x70 | 6x70 | 5x70 | - | - | - |
    --------------------------------------------------------------------------------
    3. Incline Smith Press [ 3 Sets ]
    8x135 | 8x135 | 8x135 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Crossovers [ 3 Sets ]
    10x50 | 10x50 | 10x50 | - | - | - |
    --------------------------------------------------------------------------------
    5. DB Curls [ 3 Sets ]
    10x35 | 10x35 | 10x35 | - | - | - |
    --------------------------------------------------------------------------------
    6. Preacher Curls [ 3 Sets ]
    10x60 | 10x60 | 10x60 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 8/10


    I took this way to close after eating. Tonight was super-busy and I had to get everything in quickly. After a 1,000 calorie meal, the energy was dulled a bit.

    Pump: 10/10


    Just a massive pump. I could feel each and every muscle contraction. Chest, Tri's and Bi's were all out in full force.

    Strength: 10/10


    Added a rep to each set at 185 and probably could have done 5. I will go for 5 next time. It felt GREAT. I decided to drop declines and go with incline for a bit. I did lower reps with the DB and finished the upper chest off with Smith Presses. Cable crossovers were strong and I got a great contraction of the chest. Better than ever!

    Endurance: 9/10


    Just as good as always!

    Other


    I have really started to focus on PERFECT lifting form more than ever. My bench technique as improved greatly lately and my strenght gains show it. Also, with bicep curls, I have really made sure that my bicep has been doing ALL of the lifting and nothing else.
  24. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #35



    Exercise Training Log
    1. Squats [ 3 Sets ]
    5x225 | 5x225 | 5x225 | - | - | - |
    --------------------------------------------------------------------------------
    2. SLDL [ 3 Sets ]
    10x205 | 10x205 | 8x210 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Extensions [ 3 Sets ]
    12x210 | 12x210 | 12x210 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Curls [ 3 Sets ]
    8x175 | 8x175 | 8x175 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Good. Not wired, but I was getting a constant "Push" from the WF.

    Pump: 8/10


    Nice, but I don't really do enough sets on legs to get a massive pump.

    Strength: 10/10


    Up to 225 on the bench...and five times for that matter. Felt great!

    Endurance: 9/10


    GRREEAAT!

    Other


    I was really pleased with the workout. My workouts have been great lately.
  25. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Shoulders and Tri's


    White Flood - #36


    Exercise Training Log
    1. DB Shoulder Press [ 3 Sets ]
    8x60 | 4x65 | 5x60 | 4x60 | - | - |
    --------------------------------------------------------------------------------
    2. DB Laterals - Superset W/ [ 3 Sets ]
    12x20 | 12x20 | 12x20 | - | - | - |
    --------------------------------------------------------------------------------
    3. Bradford Presses [ 3 Sets ]
    12x80 | 12x80 | 12x80 | - | - | - |
    --------------------------------------------------------------------------------
    4. Front Raises [ 3 Sets ]
    10x20 | 10x20 | 10x20 | - | - | - |
    --------------------------------------------------------------------------------
    5. Lying Rear Delt Raises [ 3 Sets ]
    10x20 | 10x20 | 10x20 | - | - | - |
    --------------------------------------------------------------------------------
    6. Overhead DB Extension [ 3 Sets ]
    10x55 | 10x55 | 10x55 | - | - | - |
    --------------------------------------------------------------------------------
    7. Tricep Pressdown [ 3 Sets ]
    10x175 | 10x175 | 10x175 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Pretty Good Energy. I supersetted a couple things with Abs, which are not listed. I was drench by the end and I still had enough energy to do some cardio!

    Pump: 10/10


    Just incredible. My shoulders were looking mighty good.

    Strength: 9/10


    Got the 65's for the DB Shoulder press. 4 times was great, but then I was SPENT.

    Endurance: 9/10


    I really pushed through this one. Strong from start to finish.

    Other


    I tried something new with front raises today after I watched a training video with Glass. I took a seat, kept the DB's straight up and down, did a front raise, and touched the bottoms of the Db's at the top of the movement. AWESOME way to do them.
  26. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #37


    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    5x185 | 5x185 | 2x195 | 1x200 | - | - |
    --------------------------------------------------------------------------------
    2. Incline DB Press [ 3 Sets ]
    8x65 | 8x65 | 6x65 | - | - | - |
    --------------------------------------------------------------------------------
    3. Incline Smith Press [ 3 Sets ]
    10x135 | 10x135 | 10x135 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Crossovers [ 3 Sets ]
    8x50 | 10x40 | 10x40 | - | - | - |
    --------------------------------------------------------------------------------
    5. DB Curls [ 3 Sets ]
    6x40 | 6x40 | 6x40 | - | - | - |
    --------------------------------------------------------------------------------
    6. Preacher Curls [ 2 Sets ]
    10x60 | 8x70 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Amazing energy today. I got a nice nights sleep last night, so today was great. I had some nice energy throughout the entire workout.

    Pump: 10/10


    Chest was fuller than it has ever been. Everything felt very nice. The pumps were "restrictive" either, so that was nice.

    Strength: 10/10


    Nice PR on the flat bench once again. I got the 200 up even after doing all the reps before it. Felt nice to finally hit that mark. With that said, the rest of the chest workout was obviously a bit weaker than it could have been. Biceps felt great today!

    Endurance: 8/10


    I got fatigued a bit easier today than expected. School is heating up, but I won't let it get to me!

    Other


    Just another overall great workout and day. I am truly excited about everything right now. I can't wait for school to end so I can get back home and just chill for a little while. All is well.
  27. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Chest/Biceps


    White Flood - #40


    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    185x5 | 3x195 | 2x195 | - | - | - |
    --------------------------------------------------------------------------------
    2. High Incline DB Press [ 3 Sets ]
    6x65 | 6x65 | 6x65 | 6x65 | - | - |
    --------------------------------------------------------------------------------
    3. Low Incline BB Press [ 3 Sets ]
    8x135 | 8x135 | 8x135 | - | - | - |
    --------------------------------------------------------------------------------
    4. Cable Crossovers [ 3 Sets ]
    10x40 | 10x40 | 10x40 | - | - | - |
    --------------------------------------------------------------------------------
    5. DB Curls [ 3 Sets ]
    8x40 | 8x40 | 8x40 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    I got a great boost from the WF today. It was nice to finally get back in the gym!

    Pump: 10/10


    Just incredible. Not too much volume, but damn I had a nice pump.

    Strength: 10/10


    Good, not great. I got 195 for 3, which was a PR, but I feel like I had so much more in me. I just didn't want to get another headache, because I could feel it lingering.

    Endurance: 8/10


    I was dead today...endurance was way down, but I think I might be getting sick. I have been mega-dosing everything to prevent it. Lets hope it works!

    Other


    Another day. I have been so busy with finals and papers, that I haven't had time to sit back and enjoy myself at all. I can't wait until this week is over!
  28. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Legs


    White Flood - #41


    Exercise Training Log
    1. SLDL [ 4 Sets ]
    8x205 | 8x205 | 8x205 | 8x215 | - | - |
    --------------------------------------------------------------------------------
    2. Squats [ 3 Sets ]
    8x185 | 8x190 | 8x190 | - | - | - |
    --------------------------------------------------------------------------------
    3. Lunges (DB) Superset W/ [ 3 Sets ]
    8x50 | 8x50 | 8x50 | - | - | - |
    --------------------------------------------------------------------------------
    4. Lunges [ 3 Sets ]
    8x30 | 8x30 | 8x30 | - | - | - |
    --------------------------------------------------------------------------------
    5. Leg Curls SuperSet W/ [ 3 Sets ]
    12x200 | 12x200 | 12x200 | - | - | - |
    --------------------------------------------------------------------------------
    6. Calf Raises [ 3 Sets ]
    25x90 | 25x90 | 25x90 | - | - | - |
    --------------------------------------------------------------------------------
    7. Leg Extensions Superset W/ [ 3 Sets ]
    12x190 | 12x190 | 12x190 | - | - | - |
    --------------------------------------------------------------------------------
    8. Calf Press [ 3 Sets ]
    20x320 | 20x320 | 20x320 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 9/10


    Finally back for good. I was flying through this workout. I couldn't help but superset things. I was toast by the end. I also have NEVER sweated so much in my life. Awesome.

    Pump: 10/10


    Well....pretty high volume on the legs, so the pump was nice!

    Strength: 9/10


    I am suprised that after the break from the gym that I was still quite strong. I didn't go heavy on squats, but I got a killer burn.

    Endurance: 10/10


    Just fantastic in this department. I had a ton of endurance. Strong throughout.

    Other


    Wow - SO nice to get back in the gym. I couldn't have been more pleased.
  29. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Shoulders/Triceps


    White Flood - #42


    Exercise Training Log
    1. DB Shoulder Press [ 3 Sets ]
    8x60 | 8x60 | 6x60 | - | - | - |
    --------------------------------------------------------------------------------
    2. Smith Military Superset W/ [ 3 Sets ]
    10x115 | 10x115 | 10x115 | - | - | - |
    --------------------------------------------------------------------------------
    3. DB Laterals [ 3 Sets ]
    10x25 | 10x25 | 10x25 | - | - | - |
    --------------------------------------------------------------------------------
    4. Lying Rear Laterals - DB Superset W/ [ 3 Sets ]
    12x20 | 12x20 | 12x20 | - | - | - |
    --------------------------------------------------------------------------------
    5. Seated Overhead DB Ext. [ 3 Sets ]
    12x55 | 12x55 | 12x55 | - | - | - |
    --------------------------------------------------------------------------------
    6. Seated DB Front Raises Superset W./ [ 3 Sets ]
    12x20 | 12x20 | 12x20 | - | - | - |
    --------------------------------------------------------------------------------
    7. Tricep Cable Pressdown [ 3 Sets ]
    12x120 | 12x120 | 12x120 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    Energy was awesome....It was my last workout in the gym at G-Town for the year and it was a good one. I was flying through everything. I couldn't help but superset!

    Pump: 10/10


    If I only had a picture. Amazing.

    Strength: 9/10


    Nice strength. DB Presses felt good. Nice ROM and a very controlled movement. Everything else was spot on.

    Endurance: 10/10


    As usual, I was strong and energized throughout the entire workout. I blasted through the supersets.

    Other


    Not too much else to note. I will be traveling on sunday, so today I need to find a place to lift near my girlfriends. I love going to different gyms. Hopefully I find a decent one.
  30. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Upper Body


    White Flood - #43



    Exercise Training Log
    1. Bench Press [ 4 Sets ]
    5x175 | 5x175 | 5x175 | 5x175 | - | - |
    --------------------------------------------------------------------------------
    2. Pullups [ 4 Sets ]
    6x+20 | 5x+20 | 6x+10 | 5x+10 | - | - |
    --------------------------------------------------------------------------------
    3. Seated Military Press [ 3 Sets ]
    7x115 | 7x115 | 6x115 | - | - | - |
    --------------------------------------------------------------------------------
    4. Incline DB Press SuperSet W/ [ 3 Sets ]
    8x60 | 8x60 | 8x60 | - | - | - |
    --------------------------------------------------------------------------------
    5. Bent Over BB Row [ 3 Sets ]
    10x135 | 10x135 | 10x135 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    Just great again. Back at the home gym and I was flying around. Literally.

    Pump: 10/10


    My entire upper body was busting out of my shirt...NOT a bad thing.

    Strength: 9/10


    Pretty solid. No real increases, but just a nice workout.

    Endurance: 10/10


    Short and sweet, but intensity was up the whole time.

    Other


    Only 1 more workout left with WHITE FLOOD!!! NO!! I ordered another tub yesterday actually, because the stuff plain rocks. I will take a bit of a break though. I have gotten 50 servings out of this, but taking big scoops and an extra scoop here and there has run the workouts a bit short. I can't wait for the last one!
  31. Registered User
    haiz69's Avatar
    Join Date
    Oct 2006
    Location
    Georgetown - Washington D.C.
    Age
    26
    Posts
    1,914
    Rep Power
    156095

    The Workout - Full Body


    White Flood - #44 - The LAST!


    | 10x175 | 20x135 | - | - |
    --------------------------------------------------------------------------------
    2. Bench Press [ 5 Sets ]
    3x185 | 3x185 | 3x185 | 3x185 | 3x185 | - |
    --------------------------------------------------------------------------------
    3. SLDL Superset W/ [ 3 Sets ]
    5x225 | 5x225 | 5x225 | - | - | - |
    --------------------------------------------------------------------------------
    4. Pullups [ 3 Sets ]
    6x+25 | 5x+25 | 7xBW | - | - | - |
    --------------------------------------------------------------------------------
    5. Standing Military Press [ 3 Sets ]
    8x105 | 8x105 | 7x105 | - | - | - |
    --------------------------------------------------------------------------------
    6. Bent Over Row [ 3 Sets ]
    8x145 | 8x145 | 8x145 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Energy: 10/10


    I was amazed by the energy today. I am working construction this summer, so I was beat by 4:00. I took some WF and I was ready to hit the weights. Awesome.

    Pump: 10/10


    Whoa...My entire body was very full. Great pump.

    Strength: 9/10


    I was very happy with this. No massive gains, but I just felt very strong. Great form on everything with some good weight for me.

    Endurance: 10/10


    I thought I was going to pass-out after the 20 rep squats, but damn it felt good! Endurance was very very good.

    Other


    Wow - It is sad to see the end of this tub! WF is surely one of the best PRE-WO products on the market, with an excellent price point. I will be writing up my final review in a week or so, when I take some pics for the end of the AN contest. Stay tuned for the final!
  •   

      
     

Similar Forum Threads

  1. Bring Back the previous White Flood
    By lakrimas in forum Controlled Labs
    Replies: 11
    Last Post: 01-13-2014, 10:30 AM
  2. (New) White Flood: White Raspberry Log
    By swaneon in forum Supplement Logs
    Replies: 30
    Last Post: 07-02-2011, 02:10 PM
  3. Prepare for War: Assault and Bulletproof Log
    By fightbackhxc in forum Supplement Logs
    Replies: 65
    Last Post: 03-06-2009, 02:17 PM
  4. Get ready for the my madness stack log!!!
    By jrob24 in forum Anabolics
    Replies: 4
    Last Post: 08-02-2007, 10:04 PM
  5. Replies: 7
    Last Post: 01-15-2007, 11:40 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in