Vtec's log on White Flood!!

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  1. Workout # 11

    Tricep Pulldown
    15x70
    10x80
    10x80

    Tricep Extension
    12x70
    10x75
    10x75

    Single Arm Reverse Pulldown
    12x45
    10x45
    10x45

    Barbell Curl
    10x50
    10x50
    10x50

    Incline Dumbell Curl
    10x20
    10x20
    10x20

    Rope Cable Curl
    15x55
    15x60


    Workout: Todays workout didnt feel that great because I didnt even really feel like going but everyone has those days so it obviously didnt stop me from not going at all. The energy was pretty good but the focus was not their at all. I couldnt really get a pump going today for some odd reason, but the overall workout was fine and cant really complain.


  2. Sorry to hear about the taste. I knwo some have added Lemonade Crystal Light and that helped.

    Workouts are going good!
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  3. Workout #12


    Chest Day

    Bench Press

    10x135
    10x135
    10x155

    Incline Dumbell Press

    10x40
    10x40
    10x40
    10x50

    Incline Cables Flys
    15x35
    12x35
    12x35

    Workout: Wow what a freakin workout I had. I had a basketball game before goin to the gym and I wasnt really going to go today. I decided what the hell and took my white flood. Within 5 minutes I was seriously ready to go as if I never played a full game. I was full of energy in the gym, focus was through the roof, and pumps were awesome that even my arms were pumped today considering it was a chest day.

  4. Workout #13


    Back Day


    Assisted Pullups

    10x-40
    8x-40

    Pulldowns

    10x100
    10x110
    10x110
    10x120

    Cable Rows
    10x110
    10x110
    8x120

    T Bar Bench Machine Rows

    10x50
    10x50
    10x50


    Workout: Overall workout was great. Had a good amount of energy to keep me going through my whole workout. Focus was pretty good but wasnt anything crazy.

  5. Workout #14

    Shoulder DB press
    10x40
    10x40
    10x40
    8x50

    Front DB Laterals

    10x15
    10x15
    10x15

    Rear DB Laterals
    10x15
    10x15
    10x15

    Tricep Pulldown
    15x70
    10x80
    10x85

    Tricep Extension
    12x70
    10x75
    10x75

    Single Arm Reverse Pulldown
    12x45
    10x45
    10x45

    Barbell Curl
    10x50
    10x50
    10x60

    Incline Dumbell Curl

    10x20
    10x20

    Rope Cable Curl
    15x55
    15x60
    15x60


    Workout: I had a great pump today in the gym but I didnt have much energy today. The focus was pretty good but for some reason I never really got that kick of energy from the get go with the White Flood today.
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  6. Workout #15

    Chest Day

    Bench Press

    10x135
    10x135
    10x135

    Incline Dumbell Press
    10x40
    10x40
    10x40
    10x45

    Incline Cables Flys
    15x35
    10x35
    10x35



    Overall the workout was great but I felt kinda weak tonight but I have to blame my diet on this one. I probably had only ate 700 calories the whole night before I went to the gym and I went to the gym at 10 pm. I did have a nice meal after my gym session though. The focus and pumps were great tonight.

  7. Wow 10 PM, what time did you go to bed? Any trouble sleeping?

  8. Quote Originally Posted by ddawg91 View Post
    Wow 10 PM, what time did you go to bed? Any trouble sleeping?
    I slept at like 1 haha. I'm on spring break so I slept in

  9. Workout #16

    Box Squats
    10x135
    6x155
    5x165
    5x185


    Sumo Deadlifts
    10x135
    5x155
    5x165
    5x185


    Lat Pulldowns
    10x100
    10x110
    10x120

    Cable Rows
    10x100
    10x110
    10x120

    T-bar Machine rows

    3x10x50


    I didn't really try to go heavy on my legs today because I was just trying to get my glutes activated. Apparently the sports doctor I saw did an assesment on me and said my glutes are inactive which are causing me to have alot of problems. So I mainly tried focusing on getting my glutes involved. If anyone is a expert or knows alot about getting your glutes active again let me know.

    The overall workout was great tonight. I felt really great blasting my back with barely any rests between my sets which got me sweating pretty fast. My focus was also great which helped me blast through all my workouts.

  10. Workout #17


    Shoulder DB press
    10x40
    10x40
    10x45

    Front DB Laterals
    10x15
    10x15
    10x15

    Rear DB Laterals

    10x15
    10x15
    10x15

    Tricep Pulldown
    15x70
    10x80
    10x85

    Tricep Extension

    12x70
    10x75
    10x75

    Single Arm Reverse Pulldown
    12x45
    10x45
    10x45

    Barbell Curl

    10x50
    10x50
    10x50

    Incline Dumbell Curl

    10x20
    10x20
    10x20

    Rope Cable Curl

    15x55
    21's- 65



    I had a great workout tonight. The pumps were great and the focus helped me get through the workout super fast as working out was the only thing was on my mind. The energy was fine and just felt great throughout the whole workout session.

  11. Workout #18



    Chest Day



    Bench Press
    10x135
    10x135
    8x155
    5x185
    1x245 - Failed
    1x245 - Failed
    1x225 - Failed

    Incline Dumbell Press

    10x40
    10x40
    10x40
    6x60

    Incline Cables Flys
    15x35
    10x35
    10x35



    I felt really great tonight with alot of energy and focus. I tried to set a PR by hitting 245 on the bench but couldnt get it up. I then tried to do 225 which I've done before but couldnt get that up either. Thats not a problem though it happens. I just had a mindset that I can handle any weight and for the most part I did. Overall workout was just great

  12. Workout #19

    Box Squats
    10x135
    6x155
    5x170
    5x185

    Squats
    3x225


    Sumo Deadlifts
    8x135
    6x155
    6x165
    5x185
    5x225


    Lat Pulldowns
    10x100
    10x110
    10x120
    8x120

    Cable Rows
    10x100
    10x110
    10x120


    Pullups
    1x6
    1x4

    The workout was great. I felt really explosive in all my lifts. The energy and focus were great which also helped in being explosive as well. I got done with my workout so fast because I was just pumping all the weights out so fast. My endurance in the gym is great which also helps me go through all the lifts so fast. My strength is also coming back in my legs ever since my injury.

  13. Sounding great !!
    CONTROLLED LABS - WINNING the WAR against GENETICS
    Email: pt [at] controlledlabs.com

  14. Heck ya man Keep it up! We all have good days and bad days in the gym. Are you working out with someone, or lone wolfin it? Im usually working alone and its harder to get into heavy liftin mindset but usually a quick prayer and staring down the reflection in the mirror works for me!

  15. Workout # 20


    Tricep Pulldown
    15x70
    10x80
    10x85

    Tricep Extension
    12x70
    10x75
    10x80

    Single Arm Reverse Pulldown
    12x45
    10x45
    10x45

    Barbell Curl
    12x50
    10x50
    10x50

    Incline Dumbell Curl
    10x20
    10x20
    10x20

    Hammer Curls (super setted)
    10x25
    10x25


    The workout was great except I couldnt do shoulders becuase my left shoulder has been killing me lately. The pains like right in the delt. I guess my rotator cuff? I got to really blast my tris and biceps though. I had a very nice pump going through my whole workout. Halfway through my tricep workout the pump started to kick in tremendously. Just felt great throughout the whole workout.

  16. Workout #21

    Bench Press
    10x135
    6x155
    5x165
    5x185
    3x205

    Incline DB press
    10x40
    10x45
    8x50
    6x60

    Cable Row

    10x110
    10x120
    10x130
    8x150

    Standing Face Pulls

    15x35
    12x45

    I changed my workout a little bit to more strength oriented. I needed bit of a change and I needed to get a bit stronger for basketball since the season is over. The overall workout I felt freakin awesome. I had just got done with playing my last game and at first I was pretty tired. WF shined at its greatest again when I really needed it. I felt so focused and was explosive on all my lifts.

  17. Workout #22

    Squats
    8x135
    6x155
    5x165
    5x185
    4x205
    3x225


    Deadlifts
    8x135
    6x155
    5x165
    5x185
    3x245


    Hyperextensions
    10x25
    10x25


    Leg Curl
    10x60
    10x60
    10x60


    The overall workout was great. I was sweating like crazy and my heart was pumpin pretty good. It was a pretty intense workout. Im still trying to gain my original strength in my legs. Their coming along just fine though I believe. I still have a crazy leg pump right now.

  18. Workout #22

    Bench Press
    5x135
    18x135
    10x155
    8x165

    Lat Pulldown
    12x110
    12x120
    10x140

    Standing Face pulls

    15x45
    15x45

    Shoulder DB press
    10x40
    10x40
    10x45


    Tricep Extension(supersetted with Bicep)

    15x75
    10x80
    10x85
    10x85

    Bicep Barbell Curl

    12x50
    10x60
    10x60
    10x60


    Well lets just say I had a hell of a workout. I was knockin out all the weights with no problems. Im getting noticeably stronger and my endurance in the gym is just fantastic. Probably that Beta alanine helps alot in that area. I was so pumped up at the end of the workout. I saw some new veins on my biceps tonight that I hadnt seen before.

  19. Workout #23

    Squats
    8x135
    5x135
    5x155
    5x185
    5x225
    2x245

    Power Cleans
    6x95
    5x115
    5x115
    5x135

    The workout was great until I was going to do some deadlifts and my groin pain came back slightly so I coudlnt really do everything I had planned to do. Im going back to get it fixed tomorow at my chiropracter that specializes in A.R.T. The rest of the workout felt great though. I felt really explosive in my squats and Cleans. I was exploding very fast on the squats and the cleans just really topped it off right after. Knocks the wind out of me everytime I do it.

  20. Workout #24

    Bench Press
    5x135
    5x155
    5x165
    5x185
    3x205

    Incline DB press
    10x50
    10x50
    10x50

    Cable Rows
    12x110
    10x130
    10x150

    Standing Face Pulls
    15x45
    12x60
    10x65

    Hammer Curls
    10x30
    10x30
    10x30

    I had alot of energy during my workouts but I felt pretty weak under the bench. Kinda wierd but whatever **** happens. I want to hit 245 on the bench soon but lately I cant even do 225 once. I had a very nice pump though. A very SICK pump actually. I saw some new veins kicking in again. My forearms were just going crazy as far as my veins go. I was pretty amazed actually. I got my BF% tested as well. Im at 16.5 percent now hehe. Down from 19.5.

  21. Workout #25


    Box Squats
    6x135
    5x155
    5x185
    5x205

    Squats
    5x225
    3x245


    Snatch Grip Deadlifts
    8x135
    8x145
    6x155
    5x165


    Had a hell of a workout. My glutes and hammies were wasted by the end of the workout. Im pretty sure my legs grew because lately they have been looking a little bigger. I should measure them and check. Ill let you guys know if it got bigger or not.

  22. Workout #26

    Bench Press
    6x135
    5x155
    2x185
    12x155(wierd I thought I can do more)

    Shoulder Press
    10x35
    10x40
    Stopped after 2nd set my shoulder pain got pretty bad so I had no choice but to stop them.

    Lat Pulldown
    12x110
    10x130
    10x140

    Standing Face Pulls
    15x45
    15x60
    12x65

    Tricep Extensions(supersetted with Barbell Curl)
    12x80
    10x85
    10x85

    Barbell Curl
    12x50
    10x60
    10x60

    I felt very focused tonight and the energy was very good. I started getting some great pumps on my tricep and bicep super set. The endurance just seems awesome when I'm on WF which helps me go even harder on my super sets.

  23. Workout #27

    Box Squats
    8x135
    5x155
    5x185
    5x205

    Speed Box Squats
    2x155
    2x165
    2x185
    4x185

    Power Clean
    5x135
    5x135

    Power Snatch
    5x65
    5x75
    5x95
    5x95



    Man what a intense workout I had today. I was sweating like a animal after going through all that. I felt really explosive on all the exercises which was crucial to my workout today. The energy was through the roof and the endurance was also through the roof which kept me going without resting much. I even did pylometrics after lifting weights. Just shows how great my endurance is in the gym.

  24. Workout #28

    Bench Press
    6x135
    5x155
    3x185
    5x185

    Incline DB press
    10x45
    10x50
    10x50

    Cable Row
    12x110
    10x130
    10x140

    Standing Face puls
    15x60
    12x65
    12x65

    Hammer Curls
    10x30
    10x30
    10x30


    The workout was pretty horrible. I had zero energy when I first got to the gym. Thats why my bench was all off on this day. My energy got a little better after a while I was at the gym. I didnt sleep good at all and it ruined everything pretty much.

  25. Workout #29

    Box Squats
    10x135
    8x155
    8x185
    5x205

    Front Squats
    8x135
    6x145
    6x155

    Leg curl
    10x60
    10x60
    10x60


    The workout was great. I had a good amount of energy going and felt pretty explosive. I needed to be explosive and quick on the lifts on this day because thats what I was actually going for. Focus, endurance, and energy was very good again and cant really complain on anything.
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