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    week[3].Day[3].off


    09.20.07
    A day I have nothing planned


    Yesterday's motivation
    Haste The Day - "Chrous of Angels"
    [MEDIA=400,50,false]http://digitalsynthesis.net/media/audio/13 Chorus Of Angels.mp3[/media]

    Chorus of angels, destroy my silence,
    That haunts me, It claims me,
    While darkness walks beside me.

    I saw the angels sing along to wake up the beautiful sleeping world.
    Their voices will rise to test the strength of man.
    Wake up the beautiful sleeping world.

    We will see the fire.
    The skies will open up.
    The clouds will burn red and our sins will forget us.
    And time will not shake us.
    Our hearts are made of gold.
    These walls won’t over-take us.
    These walls won’t over-take us.

    I saw the angels sing along to wake up the beautiful sleeping world.
    Their voices will rise to test the strength of man.
    Wake up the beautiful sleeping world.

    Chorus of angels, destroy my silence,
    That haunts me, It claims me,
    While darkness walks beside me.

    Chorus of angels, lead me in a prayer that will shake the foundations of the earth.
    Wake up now.


    The Bottom Line

    White Flood:+Green MAGnitude:Leg day was good, plan on stepping it up next workout and really push it to the limits.

    Slight DOMS for my chest, and my hammies. Feels good though

    Last edited by xjsynx; 10-03-2007 at 01:36 PM.

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    Quote Originally Posted by cboesger View Post
    Great workout, leg days are always fun

    Glad you're seeing good things already!
    Even though I only skipped them once. It felt good to hit the legs again :squat:
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    Quote Originally Posted by EasyEJL View Post
    will you be adding subtitles for the mentally impaired?


    CONTROLLED LABS - WINNING the WAR against GENETICS
    Email: pt [at] controlledlabs.com
    •   
       

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    week[3].Day[4].Pre-Exhaustion Back


    09.21.07
    Pre-WO(){
    60min prior (Green MAGnitude:1 Scoops + 12oz water);
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    };


    A1)Forearm extensions with dumbbells
    Warm-up set:reps(20){
    w1[10x20];
    w2[10x20];
    w3[10x20];
    };
    Work set:reps(20){

    w1[10x20];
    w2[15x10, 10x10];
    w3[15x15, 10x5];
    };
    Tempo(311);
    Rest(None);
    //15 was too heavy last week, but 10 was too light, following the 311 tempo, so I dropped weight and completed the set

    A2)Forearm flexions with dumbbells
    Warm-up set:reps(20){
    w1[10x20];
    w2[10x20];
    w3[10x20];
    };
    Work set:reps(20){
    w1[10x20];
    w2[15x20];
    w3[15x20];
    };
    Tempo(311);
    Rest(;None);
    // Stronger with flexions than extensions

    BicepsTri-set
    B1)Seated dumbbell curls w/twists
    Warm-up set:reps(10){
    w1[20x10];
    w2[20x10];
    w3[20x10];
    Work set:reps(10){
    w1[25x10];
    w2[30x10, (30x7, 3)];
    w3[30x10, 20x10];
    };
    Tempo(422);
    Rest(None);

    B2)Incline Dumbbell curls
    Warm-up set:reps(10){
    w1[20x10];
    w2[20x10];
    w3[20x10];
    Work set:reps(21's:Bottom, Full, Top){
    w1[20x21];
    w2[(25x7, 4, 3, 7), 15x21];
    w3[(25x14, 7), 15x21];
    };
    Tempo(422);
    Rest(None);

    B3) EZ-bar preacher curls
    Warm-up set:reps(10){
    w1[45x10];
    w2[40x10];
    w3[40x10];
    };
    Work set:reps(10){
    w1[45x10];
    w2[(50x4, 4, 2), (50x3, 4, 4)];
    w3[(50x6, 4), (50x7, 3)];
    };
    Tempo(422);
    Rest(None);


    RowsTri-set

    C1) Prone dumbbell flyes
    Warm-up set:reps(10){
    w1[2.5x10];
    w2[5x10];
    w3[5x10];
    };
    Work set:reps(12){
    w1[5x12];
    w2[5x15];
    w3[10x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    C2) Prone Dumbbell Rows
    Warm-up set:reps(10){
    w1[40x10];
    w2[40x10];
    w3[45x10];
    };
    Work set(21's:Top, Full, Bottom){
    w1[55x21];
    w2[60x21];
    w3[60x21];
    };
    Tempo(422);
    Rest(None);

    C3) Seated Rows
    Warm-up set:reps(10){
    w1[62.5x10];
    w2[62.5x10];
    w3[62.5x10];
    };
    Work set:reps(10){
    w1[62.5x10];
    w2[65x10];
    w3[75x10];
    };
    Tempo(422);
    Rest(None);

    LatsTri-set
    D1) Dumbbell Pullover
    Warm-up set(None);
    Work set:reps(12){
    w1[25x12];
    w2[30x12];
    w3[30x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    D2) Triangle Lat Pulldown
    Warm-up set(None);
    Work set(21's:Bottom, Full, Top){
    w1[87.5x21];
    w2[90x21];
    w3[100x21];
    };
    Tempo(311);
    Rest(None);

    D3) Lat Pulldown
    Warm-up set(None);
    Work set:reps(8){
    w1[87.5x8];
    w2[90x8];
    w3[100x8];
    };
    Tempo(613);
    Rest(None);


    The Bottom Line

    White Flood:+Green MAGnitude:Back and Biceps were really pumped. I was able to increase load or reps throughout the 3 week phase. Good stuff.

    Last edited by xjsynx; 09-24-2007 at 03:54 PM.
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    week[3].Day[5].off


    Another place holder, because tomorrow has not came yet...
    09.22.07


    Last day of phase I


    The Bottom Line

    White Flood:+Green MAGnitude:

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    Phase II



    You'll do two upper body workouts per week. Workout A of this phase targets chest, middle and lower back, and triceps. Workout B of this phase targets shoulders, upper back, and biceps.

    The two workouts are intended to be done on the first and third training days of your program. If you usually do a "four workouts a week" program, you just need to add a lower body routine on the second and fourth workouts. If you usually do a "three workouts a week" program, you just need to add a lower body routine on the second workout. And if you use a "five workouts a week" or five-day rolling program, these routines will constitute the first and third workouts.

    You'll be glad to know that we're going to return to more conventional methods in this phase, which means that you're going to be able to lift more. If your ego was threatened or your fan ratings spiraled down as a result of the reduced poundages that you were able to move in the first phase, take heart. We're back in the "loading" saddle.

    But you're probably nursing a secret, nagging fear. You haven't lifted heavy for three weeks, and you're worried that you might've lost a lot of strength. Yeah, and you're similarly worried that the monkey will leave you if you haven't spanked it for three weeks!

    The great news is that I expect you to notice immediate strength gains during the first week as a result of the prior phase. How can that be? The physical explanations are relatively obvious. If you strengthen the assistant muscles — as was our goal during the last phase — all things being equal, you should be stronger when you return to the compound movement.

    There are other physiological reasons for these strength increases, but I'll leave them for another day. One overlooked contributor, though, is the psychological component. The first phase used a pre-fatigue sequence. By the time you got to the bench, you were a lot more tired than you would've normally been at the start of benching. Metabolically speaking, you were gone, and your strength potential was reduced. But your mind had other ideas. You were adamant that you could still lift somewhere near your usual loads. And that's probably exactly what happened — you lifted more than you would've in the compound movement had you not held a predetermined perspective about what you could lift in normal situations!

    Let's say that your 6RM for the bench is 100 kilograms when you're "fresh." In theory, upon arriving at the bench in the first phase, you could only manage ten reps at 60 kilograms (because of resultant fatigue) at your usual work capacity. But because you knew that your previous level of strength would allow you to do 6RM at 100 kilograms, you believed that you should've been able to handle at least 70 kilograms for ten reps. It's quite likely that this method "tricked" you into working at a higher level of intensity than normal.

    And this ties into the next phase. If you take this higher expectation of loading or higher work effort into this phase, that prior personal best, or 6RM at 100 kilograms, in the bench is going to feel like a piece of paper. Your new 6RM, even without doing so much as one workout of this phase, will probably be somewhere around 105-110 kilograms.

    Not only have you adjusted your psycho-physiological parameters, but this time you're going to hit the compound movements up front in the workout — while you're fresh.

    Just a small note here. Often, the greatest gains appear to be between the third week of Phase I and the first week of Phase II, due to the great contrast of all of the factors discussed above. If the gains into the following two weeks aren't as dramatic, don't panic. The contrast in training between these latter weeks isn't so dramatic, but you'll still gain. You'll be enjoying that great feeling of being able to attack the major muscle group exercises fresh, before your arms feel like those of the proverbial stamp collector!

    Another difference that you'll find in this program is the use of alternating or opposite muscle groups. Phase I separated the pushing and pulling days. Phase II employs both, using the full recovery alternated method. You'll feel the extra "pump" as the flexion and extension muscles are worked. And you know what Arnold said about that pump...enough talk, let's do it!
    Last edited by xjsynx; 09-24-2007 at 07:56 PM.
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    PhaseII.Workout_A


    Phase II (Weeks 4-6)Workout A
    Ah, loading again! No need to work out when the gym's empty, so get out the 45-kg plates! Yes, this program allows a return to normalcy, or maybe that's the wrong word. Maybe it's back to the more usual — who'd want to be normal?

    Actually, not even back to usual is correct, since you'll be breaking new ground in strength! Just don't try to do it all in the first week. You will, however, feel automatic strength this week, compared to the previous phase. Please remember to apply my progressive intensity method. For example, use a manageable load for the first week (not going to failure), push it up a bit for the second week (but still ideally avoiding failure), and for the third week, go for it!

    Warm-up: Perform 10 minutes of light aerobics (optional) and 15 minutes of upper body stretching (compulsory).

    Bench presses: Take a medium grip on the bench press. For most, this will be defined by keeping the little fingers inside the lines on the Olympic bar. Lower the bar down to the middle of the chest. Your feet are to be on the ground — unlike the last phase, when I had you elevate them. Bring your hips up slightly closer to your shoulders, thus increasing the curve or arch of the trunk. All of these positions will allow for a greater load than the positions used in Phase I. I want at least two warm-up sets (more if your work sets are going to exceed 100 kilograms or if you have any shoulder/chest injuries or arthritis.

    Using my warm-up load selection guides as described in my "How to Write Strength Training Programs" book, a two-set warm-up approach would require using 40% and 70%, respectively, of the weight that you'll be using for the first work set. For example, if the first work set was 100 kilograms for six reps, the warm-up sets would be ten reps of 40 kilograms and eight reps of 70 kilograms. Avoid causing fatigue in the warm-up sets.

    Bench presses In the work sets, I want two sets of five to six reps. Aim to increase the load in the second work set, even if only by 1.25 or 2.5 kilograms. Make sure that you don't blow it out in the first work set!

    You'll be alternating the two work sets with seated rows, using full recovery in between each set. For example, do a set of benches, rest two minutes, do a set of rows, rest two minutes, and then go back to the second set of benches. The higher the intensity, the longer the rest period, and vice versa.

    The rest period between warm-up sets need not be as long as the rest periods between work sets. I expect that the rest period between this bench and the next exercise (seated rows) will be your longest of the session, relative to the other pairings of exercises. The speed of movement that I recommend is about 211 — yes, I still want a visible pause on the chest!

    Seated rows:
    Use a prone grip on a medium-length bar. Use the same warm-up, work set, and tempo protocols as described above for the bench unless you have specific needs in either (e.g. you feel that you need more warm-up sets in one than the other).

    The technique that I recommend at this phase is to start with — and maintain throughout — a trunk angle just behind vertical (leaning back a little) and slightly bent knees. Ensure a full range of motion by pulling the bar to the trunk. Your target point for the bar should be about the middle of your trunk. This row is to be alternated (after allowing for full recovery) with the bench presses above.

    Bench presses: This time, you'll be using a wide grip (outside the lines) on the Olympic bar and no arch. For most, this will be a weaker position for loading, but it will increase the stretch and isolation on the chest.

    Use only one warm-up set, unless you feel that you don't need one. I like to use a warm-up set every time I take a new body position (regardless of how slight) and the work reps are ten or less. In this instance, use about 60% of the intended work-set weight, and keep the reps down to around six. This will allow a specific joint warm-up/line of movement rehearsal without introducing fatigue.

    In the work set, however, use an amount of weight that will bring you to your predetermined level of fatigue between eight and ten reps. Only look for a second work set in this exercise (and its paired one) if your recovery system is superior. Otherwise, stick with one paired set. As far as the amount of weight that you'd use for a second set, expect to come down by at least 15-20%. I recommend about a 311 tempo.

    This bench is to be alternated (after allowing for full recovery) with the following bent-over rows. I don't expect that you'll need as much recovery as in the first pairing of exercises, but don't feel the need to rush. As I've recommended in the past, ensure recovery (at least one to two minutes between work sets of alternating exercises) and maintain joint and body temperature between work sets (especially in a cooler environment/gym) through the use of such devices as warm-up towels, etc.

    Bent-over rows: Use an underhanded (supine) medium-width grip. This grip position provides a variation in the pull to both the elbow flexors and the scapula retractors.

    Again, start with a trunk angle that's just above horizontal with your knees bent, and don't change this during the movement. Pull to your bellybutton, or just above. The warm-up and work-set protocol is the same as for the wide-grip benches above. This row is alternated with the bench presses above, allowing for full recovery.

    Bench presses: This time, use a wide grip and keep your feet up in the air. You'll also be coming to a "high" position on the chest. This is one of the weakest bench positions, but boy does it target the chest! If you don't feel like you just got off the plastic surgeon's bench after this phase of the workout, we need to do some troubleshooting — which, incidentally, is a service that I offer!

    As per the previous bench press movement, take a wide grip (just outside the lines) on the Olympic bench and lower the bar to the top of your sternum — that's right, the top of your sternum — and have your feet up so that your hip and knees are at 90 degrees or greater. Cross your legs at the shins.

    I want 15-20 reps on this set, so make sure that the loading is appropriate. Use a 211 tempo. If you want to up the ante, cut short the extension prior to ******* (including a reciprocal pause of one second at the end of the concentric phase). Don't extend your arms fully, and add a pause at the bottom, too.

    Unless you're very tight in the chest and shoulders, you shouldn't need a warm-up set. Use a spotter, not because I expect the load to crush you, but you may experience sudden loss of work capacity (i.e. you may fail very quickly). And when you do, there's nothing more humiliating than struggling to lock out on 60% of your 1RM!

    This bench is to be alternated (after allowing for full recovery) with the following seated rows. You can take your pick here — use a shorter recovery for more of a metabolic training effect, or take a longer rest and look to exploit a bit more loading.

    Seated rows: Take an overhanded wide grip on the bar, but don't go so wide that you can't complete the concentric (pulling in) phase while keeping the wrists in line with the forearms. Pull high to the chest but, again, only as high as you can go without raising the shoulders (don't allow the upper traps to shorten).

    Use the same warm-up, work-set, and tempo protocols as in the wide-grip, high-bar benches above. As in the above benches, the loading will be limited, but the isolation will be high. This row is to be alternated (after allowing for full recovery) with the bench presses above.

    Close-grip bench presses: This time, keep your feet on the floor, but use a 6-8" grip on the bar. Perform at least one warm-up set of about ten reps. You're only doing it to rehearse the movement and provide specific joint angle warm-up, so you don't need to go heavy — about 50% of your intended first work-set weight should work fine.

    For the recovery-challenged lifter, use only one work set of eight to ten reps. For those with greater recovery capacity, do up to four work sets, and I recommend the classical "light to heavy" pyramid: 1x10, 1x8, 1x6, 1x10. Use a 211 tempo and take two or three minutes between sets. Remember that if you need to cut any sets to reduce volume, cut from this movement. By the way, you're definitely going to need a safety spotter by now!
    Last edited by xjsynx; 09-24-2007 at 08:05 PM.
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    PhaseII.Workout_B


    Phase II (Weeks 4-6) Workout B

    Warm-up: Perform 10 minutes of light aerobics (optional) and 15 minutes of upper body stretching (compulsory).

    Chin-ups: Take a shoulder-width grip with palms facing each other (neutral) on the chin bar. Allow the feet to come off of the ground slowly, without inducing any body sway. Cross the feet at the ankles and tuck them up behind you. Pull straight up and finish the pull with the chin over the hand-grip level. Stop when you can't do another full-range rep.

    I like to use the lat pulldown machine to warm up for the chins, using the same grip. Your warm-up loads are selected as a percentage of your first work-set weight. For example, if you were planning to do only your bodyweight in the first work set, and you weigh 100 kilograms, look for warm-up sets of about ten reps of 40 kilograms and eight reps of 70 kilograms.

    Again, if you feel that you need to do more warm-up sets, go ahead. Just remember to keep fatigue down to a minimum before diving into the work sets. If you intend to add an additional load to your bodyweight (and I hope that you do), take this into account. The higher the loading of the first work set, the more warm-up sets I'd use. If your first work set weight was going to exceed ten kilograms of additional resistance, do a third warm-up set of bodyweight chins, perhaps at a lower number (two to four) reps.

    As far as the work sets of chins, I want two sets of five to six reps. Aim to increase the load in the second work set, even if only by 1.25 or 2.5 kilograms. The speed of movement that I recommend is about 211 — yes, ideally I want to see a short pause with the head higher than the hands. These chin-ups are to be alternated (after allowing for full recovery) with the shoulder presses below.

    Shoulder presses: Set up a flat bench in front of a squat rack or similar, and take a grip on the bar that's just outside shoulder-width. Take the bar from the squat racks in a classic front-squat position (with the elbows high) and step back. Sit on the bench that you've provided. The movement commences with the hands rotating under the bar so that they can press up, and the bar goes up in front of the head to full extension. This is the classical setup.

    If you lack the shoulder/elbow/wrist flexibility to perform this exercise and/or are addicted to machines, go ahead and use a machine. I'd prefer that you do shoulder pressing on a prone bench with no back support, but more on this another day.

    If you're using the method that I describe, place the feet out at 45 degrees from the body so as to create a triangular base of support with the bum, and lean slightly into that triangle. Maintain pressure through the feet during the lift. This base of support will reduce the risk of injury to the lower back. Of course, any time you're pushing or pulling over the head (what you'll be doing for this workout), you raise the likelihood of minor stresses to the neck vertebrae, which keeps me in contact with my chiropractor from time to time!

    Use the same warm-up, work-set, and tempo protocols as prescribed for the bench presses in the previous workout, unless you have specific needs in either (e.g. you feel that you need more warm-up sets in one than the other). These presses are to be alternated (after allowing for full recovery) with the chin-ups above.

    Lat pulldowns or chin-ups: If your chin ability is high, use the chin-ups. If not, perform the lat pulldowns. With the palms facing away, take a grip just outside shoulder-width and pull to the front. If doing chins, take the chin over hand level. If using lat pulldowns, pull the bar to the top of the sternum.

    Lat pulldowns or chin-upsDo one warm-up, unless you feel that you don't need one. In this instance, use about 60% of the intended work-set weight and keep the reps down (about six reps). In the work set, look for a load that will bring you to your predetermined level of fatigue between eight and ten reps. Note that if you're not able to reach the desired rep bracket with chin-ups, you should be on lat pulldowns — better off recognizing this right away and building on the same exercise than crawling back to the lat pulldowns in the second week of this phase!

    Only look for a second work set in this and its paired movement if your recovery system is superior. As far as the load that you'd use on your second set, expect to come down by at least 15-20%. The speed of movement should be 311.

    This chin or lat pulldown is to be alternated (after allowing for full recovery) with the following shoulder presses. I don't expect that you'll need as much recovery as in the first pairing. But nevertheless, make sure to allow enough.

    Shoulder presses: Take a medium grip (just inside the lines) on the Olympic bar and remove it from the squat racks as per a back squat. Sit on the end of a prone bench positioned behind you. As per above, if you have other preferences (like machines), use them. The warm-up and work-set protocol is the same as for the chins/lat pulldowns above.

    One of the most common faults that I see in this movement is what I call "cutting" or reducing the range. I like to see the range go down to the base of the neck, shoulder level. If your flexibility prevents this, so be it. But don't start with a certain range and then reduce it upon fatigue.

    If you can't maintain range, terminate! And if you're able to go full range but chose to reduce it to allow greater loading, it will only be a matter of time before you lose the ability to do full range! Don't destroy your joint mobility for 60 seconds of apparent glory. And don't kid yourself — lift a load that's best for the long term, not for short-term impression value!

    This shoulder press is to be alternated (after allowing for full recovery) with the chins/lat pulldowns above. Anyone with shoulder laxity or prior shoulder surgery should review their behind-the-neck pulling and pushing. I didn't say not to do it — just review them with the aid of an appropriately trained person if you feel that you lack the knowledge to make an informed decision.

    Lat pulldowns: Here I go, more political incorrectness! Pulling (and even pushing) behind the neck has lost popularity, but so did squatting prior to the rebirth of the close-chain kinetic theory. Yes, there's more stress in the shoulder joint with a pull behind the neck than with a pull in front of the neck. There's also more stress in benching with a wide grip than with a medium grip. Does this stop you from using the latter? Let's distinguish between relative and absolute. Pulling behind the neck increases certain parameters, but it's not necessarily bad for you unless there are contraindications!

    The deeper you go in the squat, the greater the loading on both the knee and lower back. But does this relative infer an absolute? No. If it's not appropriate, don't do it. But don't throw it out just because someone said that it was bad for you! Be a big person, and make up your own mind. If you need an alternative, use the same-width grip and do it to the front.

    Now let's get back on track. Take a wide grip, and aim to keep the wrists under the elbows (it allows for a better line of pull to strengthen the lower trap). Ideally, take the bar to the base of the neck, and minimize head and trunk movement. I want 15-20 reps on this set, so make sure that the loading is appropriate. Use a 211 tempo, and alternate (after allowing for recovery) with the following shoulder presses. Again, you can take your pick here — use a shorter recovery for more of a metabolic training effect, or take longer and look to exploit a bit more loading.

    Shoulder presses: Do these as per the medium-grip shoulder presses behind the neck above, but take a wide grip (outside the lines) on the Olympic bar. The discussion about the pros and cons and alternatives to pulldowns behind the neck applies.

    Use the same warm-up, work-set, and tempo protocols as in the wide-grip lat pulldowns above. And also as in the above lat pull, the loading will be limited, but the isolation will be high. This shoulder press is to be alternated (after allowing for full recovery) with the lat pulldowns above.

    Biceps curls: Set up a preacher bench with a 45-degree angle. Take a shoulder-width grip on the EZ-bar in a position that allows a degree of internal rotation of the forearm. If you want to increase the isolation of the movement, make sure that the top of the bench is in your armpits, and don't let any part of the upper arm lose contact with the bench during the movement.

    Another technique to increase the muscle fatigue is to stop the concentric range well before the arm reaches a vertical position, thus never allowing a rest position — you know, Weider Principle 33324! Perform at least one warm-up set of about ten reps. You're only doing it to rehearse the movement and provide specific joint angle warm-up, so don't go heavy. Use about 50% of your intended first work-set weight.

    For the recovery-challenged lifter, use only one work set of eight to ten reps. For those with greater recovery capacity, do up to four work sets, and I recommend the classical "light to heavy" pyramid: 1x10, 1x8, 1x6, 1x10. Use a 211 tempo and take two or three minutes between sets. Remember, if you need to reduce the volume of work by cutting out some sets, do it here.
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    Thumbs up




    Workin
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    good info J! and good work! I could live w/o the music! actually...I almost like this one! How'd you do that, btw?
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    Quote Originally Posted by thewilman View Post
    good info J! and good work! I could live w/o the music! actually...I almost like this one! How'd you do that, btw?
    Thanks bro. You should check out Haste the Day though. A great Christcore band.

    Haste the Day is a Christian Metalcore band signed with Solid State Records from Indianapolis, Indiana, formed in 2001. Their band is named after a lyric in the hymn "It Is Well with My Soul"
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    Damn Xj, this log is very detailed. Sorry Im late I will be following. I too have started the White flood. BTW Haste the Day is my w/o music too.
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    Phase II looks pretty good, cannot wait to see how it all goes. Like the music, have nto listend to Christian metal in a very long time, good to see there is still really good stuff out there.
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    Quote Originally Posted by ddawg91 View Post
    Phase II looks pretty good, cannot wait to see how it all goes. Like the music, have nto listend to Christian metal in a very long time, good to see there is still really good stuff out there.
    Besides fighting off this cold or sinus infection, the first workout was good. My 5x5 legs was tough. I had to put the back off yesterday, but going to make it up today/tonight.

    I will be updating shortly. Working on a new format...
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    Nothing worse then a cold or sinus infection and working out, it really drains you. Get better and get in there!

    New format? Cannot wait, first was pretty awesome.
  16. NIMBUS NUTRITION Co Founder
    workin2005's Avatar
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    Talking


    You guys crack me up...or maybe you scare me...

    Workin
  17. Swag On
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    Quote Originally Posted by ddawg91 View Post
    New format? Cannot wait, first was pretty awesome.
    x2

    Sweet
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    New format will be coming, but in the meantime, I am just going to use the old version with PHASE II and maybe update it.

    Other than that, been battling this sinus infection. Diet was off last week, and I really felt it in week 2 of phase 2, because I was stronger in some parts, but did not make the gains I generally do.

    For phase II I am taking Green Mag post-workout.

    WF is still providing solid pumps, but no longer feel the BA tingle as much. Which is not a bad thing, but I do like the tingle.

    Despite the poor diet, lack of calories and protein, muscles still appear full.
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    week[4].day[1].workout[a]


    09.23.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Chest && Rear-Delts){
    a1({ex:BenchPress.[mediumGrip], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[(245x3, 2), 225x5];
    };
    a2({ex:SeatedRows.[mediumGrip, mid-pec line], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[180x6, 180x6];
    };
    };

    superset_B(Chest, Rear-Delts){
    b1({ex:BenchPress.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[(185x10), 195x10];
    };
    a2({ex:BentOverRows.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[135x10, 155x10];
    };
    };

    superset_C(Chest && Rear-Delts){
    c1({ex:BenchPress.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[(135x20];
    };
    c2({ex:SeatedRows.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    };
    };

    set_D(Triceps){
    d({ex:closeGripBench_press, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[155x10, 185x8, 205x6, 135x10];
    };
    };

    The Bottom Line

    White Flood:+Green MAGnitude:At the time, I was not sure why I was struggling with the heavy weight, but after legs the following day, I was reminded that I was sick. Other than that, Recover was solid after week 3, but this is a different phase so my chest was sore and my shoulders were tender as well.
  20. New Member
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    week[4].day[2].5x5 Legs


    09.24.07
    Pre-WO(){

    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    COLOR="Green"]Green MAGnitude:
    1 Scoops + 12oz water);
    };


    A1)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    w4[160x4, 160x4, 160x4, 160x5, 160x4];
    };
    Tempo(40X0);
    Rest(120s);

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    w4[225x4, 215x5, 215x5, 215x5, 215x5];
    };
    Tempo(40X0);
    Rest(120s);

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    w4[255x3, 225x5, 225x5, 225x5, 225x5];
    };
    Tempo(40X0);
    Rest(120s);

    B2)Good Mornings
    sets(5);
    reps(5){
    w1[135x5, 135x5, 135x4, 135x4, 135x3];
    w2[null];
    w3[135x5, 135x5, 135x5, 135x5, 135x5];
    w4[140x5, 140x5, 140x5, 140x5, 140x5];
    };
    Tempo(40X0);
    Rest(120s);


    The Bottom Line

    White Flood:+ Green MAGnitude:Struggled with legs. Was perplexed to why I was struggling so much, I told my lady how frustrated you are, and she kindly reminded me that I've been sick since Friday...

    Other than that, recovered fine from the workout. Hopefully next workout, I can get my weights back up again, but I am not sure if I should try to repeat tonight's performance, or attempt to go up in weight?
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    Quote Originally Posted by xjsynx View Post
    09.24.07
    Pre-WO(){

    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    COLOR="Green"]Green MAGnitude:
    1 Scoops + 12oz water);
    };


    A1)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    w4[160x4, 160x4, 160x4, 160x5, 160x4];
    };
    Tempo(40X0);
    Rest(120s);

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    w4[225x4, 215x5, 215x5, 215x5, 215x5];
    };
    Tempo(40X0);
    Rest(120s);

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    w4[255x3, 225x5, 225x5, 225x5, 225x5];
    };
    Tempo(40X0);
    Rest(120s);

    B2)Good Mornings
    sets(5);
    reps(5){
    w1[135x5, 135x5, 135x4, 135x4, 135x3];
    w2[null];
    w3[135x5, 135x5, 135x5, 135x5, 135x5];
    w4[140x5, 140x5, 140x5, 140x5, 140x5];
    };
    Tempo(40X0);
    Rest(120s);


    The Bottom Line

    White Flood:+ Green MAGnitude:Struggled with legs. Was perplexed to why I was struggling so much, I told my lady how frustrated you are, and she kindly reminded me that I've been sick since Friday...

    Other than that, recovered fine from the workout. Hopefully next workout, I can get my weights back up again, but I am not sure if I should try to repeat tonight's performance, or attempt to go up in weight?
    I think when that day comes again youll know whether or not you should up those weights. Good log..Keep up the good work!!
  22. Senior Member
    sfearl1's Avatar
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    xj i got them goodies. i already opened the rpm but i still have a sealed drive and igf-2. which do you want? i've got some other sealed bottles in my stash as well (havoc, methoxy-trn) so let me know if you are interested in those instead. i owe you a bottle of something so pick one and let me know.

    btw good looking log!
  23. Senior Member
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    Are you a programmer?
  24. New Member
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    Quote Originally Posted by nelix View Post
    Are you a programmer?
    Who me?

    Yes, I do some developing. Obviously this would be some sh1tty coding here, but I am trying to compromise with format and readability for the non-programmer....
  25. New Member
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    week[4].Day[3].off


    09.25.07
    Recovery Day

    The Bottom Line

    White Flood:+ Green MAGnitude:Muscles feel full, however, I feel weak. Not sure if it the infection, meds or a combination of both that are making me feel funky, and then the suppressed appetite. All three have equaled to some weak workouts, however, I still pushed myself.
  26. New Member
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    week[4].day[4].workout[b]


    09.26.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Back && Shoulders){
    a1({ex:ChinUps.[Semi-Supinated], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[BWx6, BWx6,{rest:90}];
    };
    a2({ex:ShoulderPress_BarBell.[mediumGrip], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[115x6, 120x6, {rest:90}];
    };
    };

    superset_B(Back && Shoulders){
    b1({ex:Pull-Ups.[wideGrip] || LatPulldowns.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[LatPulldowns(130x10, 130x10)];
    };
    a2({ex:ShoulderPress_BarBell.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[95x10, 100x10];
    };
    };

    superset_C(Back && Shoulders){
    c1({ex:PullDowns.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    };
    c2({ex:ShoulderPress_BarBell.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[75x20];
    };
    };

    set_D(Biceps){
    d({ex:PreacherCurl_ezBar, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[75x10, (80x5,3), 85x6, (75x7,3), {rest:60,120,90}];
    };
    };

    The Bottom Line

    White Flood:+Green MAGnitude:Solid Workout. Back felt good, and did not over strain my shoulder. Typically overhead pressing gives me troubles, but kept the weight light and between rests did some rotor cuff exercises.

    Back felt super-pumped and so did the Biceps, which looked pumped afterwards too. Vascualrity in my arms was pretty intense

  27. New Member
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    week[4].Day[5].off


    09.27.07-09.28.07
    Recovery Days

    The Bottom Line

    White Flood:+ Green MAGnitude:Recovery seems to be improved with taking GreenMag post-wo.

    Ended up taking two days off to try to fully recover from my sinus infection.
  28. New Member
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    week[5].day[1].workout[a]


    09.29.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Chest && Rear-Delts){
    a1({ex:BenchPress.[mediumGrip], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[(245x3, 2), 225x5];
    w5[235x6, (245x4,2 && 225x3)];
    };
    a2({ex:SeatedRows.[mediumGrip, mid-pec line], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[180x6, 180x6];
    w5[190x6, 190x6];
    };
    };

    superset_B(Chest && Rear-Delts){
    b1({ex:BenchPress.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[(185x10), 195x10];
    w5[195x10, (205x9,1)];
    };
    a2({ex:BentOverRows.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[135x10, 155x10];
    w5[145x10, 155x10];
    };
    };

    superset_C(Chest && Rear-Delts){
    c1({ex:BenchPress.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[(135x20];
    w5[145x20];
    };
    c2({ex:SeatedRows.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    w5[90x18];
    };
    };

    set_D(Triceps){
    d({ex:closeGripBench_press, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[155x10, 185x8, 205x6, 135x10];
    w5[160x10, 180x7, 205x4, 135x10];
    };
    };

    The Bottom Line

    White Flood:+Green MAGnitude:DOMS from shoulder set-in yesterday. Otherwise, felt decent, and endurance was solid, until I hit Triceps. Lost focus and struggled through the remaining sets of tris.

    If it was for WF, I don't even think I would lifting.
  29. New Member
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    week[5].day[2].5x5 Legs


    09.30.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    COLOR="Green"]Green MAGnitude:
    1 Scoops + 12oz water);
    };


    A1)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    w4[160x4, 160x4, 160x4, 160x5, 160x4];
    w5[135x5, 135x5, 135x5, 135x5, 135x5];
    };
    Tempo(40X0);
    Rest(120s);

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    w4[225x4, 215x5, 215x5, 215x5, 215x5];
    w5[205x5, 205x5, 205x5, 205x5, 205x5];
    };
    Tempo(40X0);
    Rest(120s);

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    w4[255x3, 225x5, 225x5, 225x5, 225x5];
    w5[225x5, 225x5, 225x5, 225x5, 225x5];
    };
    Tempo(40X0);
    Rest(120s);

    B2)Good Mornings
    sets(5);
    reps(5){
    w1[135x5, 135x5, 135x4, 135x4, 135x3];
    w2[null];
    w3[135x5, 135x5, 135x5, 135x5, 135x5];
    w4[140x5, 140x5, 140x5, 140x5, 140x5];
    w5[140x5, 140x5, 140x5, 140x5, 140x5];
    };
    Tempo(40X0);
    Rest(120s);


    The Bottom Line

    White Flood:+ Green MAGnitude:I was mentally defeated before I went in the gym. With my recent struggles with legs, I was not looking forward to legs.

    I went light, because I didn't want to hurt myself if my focus was not there. And throughout the workout I kept telling myself, lift heavy or go home. Boy did I want to go home, but I managed to complete the workout.
  30. New Member
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    10.01.07
    Recovery Day

    The Bottom Line

    White Flood:+ Green MAGnitude:Diet back on track, and feeling about 95%. Recovery does seemed much improved with GreenMAG post-wo.
  31. New Member
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    week[5].day[4].workout[b]


    10.02.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Back && Shoulders){
    a1({ex:ChinUps.[Semi-Supinated], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[BWx6, BWx6,{rest:90}];
    w5[BWx6, BWx6,{tempo:3(1-2)1}];
    };
    a2({ex:ShoulderPress_BarBell.[mediumGrip], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[115x6, 120x6, {rest:90}];
    w5[135x6, 140x6];
    };
    };

    superset_B(Back && Shoulders){
    b1({ex:Pull-Ups.[wideGrip] || LatPulldowns.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[LatPulldowns(130x10, 130x10)];
    w5[Pull-Ups(BWx6, BWx8), LatPulldowns(130x6, 130x6)];
    };
    a2({ex:ShoulderPress_BarBell.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[95x10, 100x10];
    w5[105x10, 110x10];
    };
    };

    superset_C(Back && Shoulders){
    c1({ex:PullDowns.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    w5[90x20];
    };
    c2({ex:ShoulderPress_BarBell.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[75x20];
    w5[80x20];
    };
    };

    set_D(Biceps){
    d({ex:PreacherCurl_ezBar, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[75x10, (80x5,3), 85x6, (75x7,3), {rest:60,120,90}];
    w5[75x10, 80x8, 85x6, (75x8,3)];
    };
    };

    The Bottom Line

    White Flood:+Green MAGnitude:Pushing it more with back and shoulders. Not a major improvement on Biceps, but looking for better improvements week[6], because I am about 100% now, and diet is back on track for a few days.

    White Flood is constant. Seems once I start lifting I feel a slight tingle from the BA.

    GreenMAG has improved recovery, and helps with a post-wo pump.

    [/QUOTE]
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    week[5].day[5].off


    10.03.07
    Recovery Day

    The Bottom Line

    White Flood:+ Green MAGnitude:I have felt the best I have which seems like months, but I toughed out the sinus infection and looking forward to wrapping up the final week of Phase II.
    Last edited by xjsynx; 10-05-2007 at 03:20 PM.
  33. NIMBUS NUTRITION Co Founder
    workin2005's Avatar
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    Quote Originally Posted by xjsynx View Post
    10.03.07
    Recovery Day

    The Bottom Line

    White Flood:+ Green MAGnitude:I have felt the best I have which seems like months, but I toughed out the sinus infection and looking forward to wrapping up the final week of Phase II.
    My father gets terrible sinus infections...I feel for you my friend...get better!

    Workin
  34. Board Moderator
    Never enough
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    I used to too back when I smoked, but not anymore. too I live in florida like you workin, so slightly different climate than colorado
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    Quote Originally Posted by EasyEJL View Post
    I used to too back when I smoked, but not anymore. too I live in florida like you workin, so slightly different climate than colorado
    When I am at sea level, my sinus never felt better.
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    Quote Originally Posted by workin2005 View Post
    My father gets terrible sinus infections...I feel for you my friend...get better!

    Workin
    I never experienced any sort of allergies for the first 26 years of my life. Now my sinuses flair up in April for about a week, and I am usually fine.
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    week[6].day[1].workout[a]


    10.04.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Chest && Rear-Delts){
    a1({ex:BenchPress.[mediumGrip], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[(245x3, 2), 225x5];
    w5[235x6, (245x4,2 && 225x3)];
    w6[240x6, (245x4,2)];
    };
    a2({ex:SeatedRows.[mediumGrip, mid-pec line], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[180x6, 180x6];
    w5[190x6, 190x6];
    w6[195x5, 195x6];
    };
    };

    superset_B(Chest && Rear-Delts){
    b1({ex:BenchPress.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[(185x10), 195x10];
    w5[195x10, (205x9,1)];
    w6[205x10, 210x6];
    };
    a2({ex:BentOverRows.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[135x10, 155x10];
    w5[145x10, 155x10];
    w6[155x10, 165x10];
    };
    };

    superset_C(Chest && Rear-Delts){
    c1({ex:BenchPress.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[(135x20];
    w5[145x20];
    w6[150x20];
    };
    c2({ex:SeatedRows.[wideGrip, toSternum], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    w5[90x18];
    w6[90x20];
    };
    };

    set_D(Triceps){
    d({ex:closeGripBench_press, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[155x10, 185x8, 205x6, 135x10];
    w5[160x10, 180x7, 205x4, 135x10];
    w6[160x10, 180x8, 205x6, 135x10];
    };
    };

    The Bottom Line

    White Flood:+[COLOR="Green"][B]Feeling 100% better. Barbell Bench is not one of my strongest exercises, which could have something to do with my shoulders.

    Reps over 8, my strength/stamina is up. I could have actually gone heavier, especially the 20 reps at 150.

    Felt super pumped, and took some pics at the end of Phase I and Phase II. I need to transfer them from my phone so I can post them up.

    Over all I had some good workouts during phase II, but was limited due to my infection, which I hate mentioning because it sounds like an excuse. I still pushed it and did what i could. Looking for redemption with the final two phases.
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    Pending[10.05.07]
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    COLOR="Green"]Green MAGnitude:
    1 Scoops + 12oz water);
    };


    A1)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    w4[160x4, 160x4, 160x4, 160x5, 160x4];
    w5[135x5, 135x5, 135x5, 135x5, 135x5];
    w6[];
    };
    Tempo(40X0);
    Rest(120s);

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    w4[225x4, 215x5, 215x5, 215x5, 215x5];
    w5[205x5, 205x5, 205x5, 205x5, 205x5];
    w6[];
    };
    Tempo(40X0);
    Rest(120s);

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    w4[255x3, 225x5, 225x5, 225x5, 225x5];
    w5[225x5, 225x5, 225x5, 225x5, 225x5];
    w6[];
    };
    Tempo(40X0);
    Rest(120s);

    B2)Good Mornings
    sets(5);
    reps(5){
    w1[135x5, 135x5, 135x4, 135x4, 135x3];
    w2[null];
    w3[135x5, 135x5, 135x5, 135x5, 135x5];
    w4[140x5, 140x5, 140x5, 140x5, 140x5];
    w5[140x5, 140x5, 140x5, 140x5, 140x5];
    w6[];
    };
    Tempo(40X0);
    Rest(120s);


    The Bottom Line

    White Flood:+ Green MAGnitude:Workout Scheduled for 10.05.2007[evening]
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    week[6].day[3].off


    pending[10.06.07]
    Upcoming Recovery Day

    The Bottom Line

    White Flood:+ Green MAGnitude:
  40. New Member
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    week[6].day[4].workout[b]


    10.07.07
    Pre-WO(){
    30min prior(White Flood:2 Scoops + 8oz water);
    };
    Peri-WO(){
    Xtend:6 scoops + 1 scoop Poseidon + 20oz water);
    };
    Post-WO(){
    Surge:3 scoops + 16oz water);
    Green MAGnitude:1 Scoops + 12oz water);
    };

    superset_A(Back && Shoulders){
    a1({ex:ChinUps.[Semi-Supinated], sets:2, reps:5-6, tempo:120, rest:211}){
    w4[BWx6, BWx6,{rest:90}];
    w5[BWx6, BWx6,{tempo:3(1-2)1}];
    w6[BWx7, BWx8,{tempo:3(1-2)1}];
    };
    a2({ex:ShoulderPress_BarBell.[mediumGrip], sets:2, reps:5-6, tempo:211, rest:120}){
    w4[115x6, 120x6, {rest:90}];
    w5[135x6, 140x6];
    w6[155x6, 160x6];
    };
    };

    superset_B(Back && Shoulders){
    b1({ex:Pull-Ups.[wideGrip] || LatPulldowns.[wideGrip], sets:2, reps:8-10, tempo:311, rest:120}){
    w4[LatPulldowns(130x10, 130x10)];
    w5[Pull-Ups(BWx6, BWx8), LatPulldowns(130x6, 130x6)];
    w6[Pull-Ups(BWx7, BWx8), LatPulldowns(140x3, 140x4)];
    };
    a2({ex:ShoulderPress_BarBell.[wideGrip], sets:2, reps:10-12, tempo:311, rest:120}){
    w4[95x10, 100x10];
    w5[105x10, 110x10];
    w6[110x10, 115x10];
    };
    };

    superset_C(Back && Shoulders){
    c1({ex:PullDowns.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[80x20];
    w5[90x20];
    w6[100x20];
    };
    c2({ex:ShoulderPress_BarBell.[wideGrip, behindNeck], sets:1, reps:15-20, tempo:211, rest:120}){
    w4[75x20];
    w5[80x20];
    w6[95x20];
    };
    };

    set_D(Biceps){
    d({ex:PreacherCurl_ezBar, sets:4, reps:[10, 8, 6, 10], tempo:211, rest:120-180}){
    w4[75x10, (80x5,3), 85x6, (75x7,3), {rest:60,120,90}];
    w5[75x10, 80x8, 85x6, (75x8,3)];
    w6[80x10, 85x7,1, 90x4,2, 65x10];
    };
    };

    The Bottom Line

    White Flood:+Green MAGnitude:Felt like I finished strong, and made steady improvements in strength and endurance. Biggest improvement I've noticed is the fullness in my arms.
    Last edited by xjsynx; 10-08-2007 at 12:52 PM.
  

  
 

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