Prepare for the Flood...White Flood Log.

Page 3 of 3 First 123

  1. 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
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    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.


  2. 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
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    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.
    •   
       


  3. 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
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    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.

  4. 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
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    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.

  5. 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
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    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.

  6. 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
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    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.

  7. 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
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    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!

  8. 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
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    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.

  9. 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
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    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.

  10. 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
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    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!
    •   
       


  11. 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
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    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!
  

  
 

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