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    [Sponsored] Flooded MAGnitude Log




    ControlledLabs: White Flood + Green MAGnitude

    Diet
    Daily Caloric Intake: 2600kcal
    Protein: 285g
    Carbs: *100g/~70g
    Fat: *118g/~131g

    12 Weeks to Super Strength

    Day One:Pre-Exhaustion Chest

    A1)Forearm extensions with barbells
    Warm-up set:20 reps
    Work set:20 reps
    Tempo:311
    Rest:None
    A2)Forearm flexions with barbells
    Warm-up set:20 reps
    Work set:20 reps
    Tempo:311
    Rest:None

    TricepsTri-set
    B1) Overhead dumbbell triceps extensions
    Warm-up set:10 reps
    Work set:10 reps
    Tempo:422
    Rest:None
    B2) Triceps pulldowns
    Warm-up set:10 reps
    Work set:10
    Tempo:422
    Rest:None
    B3) Dips
    Warm-up set:10 reps
    Work set:10 reps
    Tempo:422
    Rest:None

    ShoulderTri-set

    C1) Front dumbbell raises
    Warm-up set:10 reps
    Work set:12 reps
    Tempo:1 1/3rds
    Rest:None
    C2) Low pulley lateral raises
    Warm-up set:10 reps
    Work set:21's (Top, Full, Bottom)
    Tempo:422
    Rest:None
    C3) Behind-the-neck shoulder presses
    Warm-up set:None
    Work set:8reps
    Tempo:613
    Rest:None

    ChestTri-set
    D1) Incline dumbbell flyes
    Warm-up set:None
    Work set:12 reps
    Tempo:1 1/3rds
    Rest:None

    D2) Decline dumbbell presses
    Warm-up set:None
    Work set:21's (Bottom, Full, Top)
    Tempo:311
    Rest:None

    D3) Bench presses
    Warm-up set:None
    Work set:8 reps
    Tempo:613
    Rest:None

    Day Two:
    Legs - 5x5
    A1) Power Cleans
    Work set:5
    Reps:5
    Tempo:40X0
    Rest:120s

    A2) Romanian DeadLifts
    Work set:5
    Reps:5
    Tempo:40X0
    Rest:120s

    B1) Squats
    Work set:5
    Reps:5
    Tempo:40X0
    Rest:120s

    B2) Good Mornings
    Work set:5
    Reps:5
    Tempo:40X0
    Rest:120s


    Day Three:Off/Abs

    Day Four:Pre-Exhaustion Back

    A1)Forearm extensions with dumbbells
    Warm-up set:20 reps
    Work set:20 reps
    Tempo:311
    Rest:None
    A2)Forearm flexions with dumbbells
    Warm-up set:20 reps
    Work set:20 reps
    Tempo:311
    Rest:None

    BicepsTri-set
    B1) Seated dumbbell curls and twists
    Warm-up set:10 reps
    Work set:10 reps
    Tempo:422
    Rest:None
    B2) Incline dumbbell curls
    Warm-up set:10 reps
    Work set:21's
    Tempo:422
    Rest:None
    B3) EZ-bar preacher curls
    Warm-up set:10 reps
    Work set:10 reps
    Tempo:422
    Rest:None

    RowsTri-set

    C1) Prone dumbbell flyes
    Warm-up set:10 reps
    Work set:12 reps
    Tempo:1 1/3rds
    Rest:None
    C2) Prone dumbbell rows
    Warm-up set:10 reps
    Work set:21's
    Tempo:422
    Rest:None
    C3) Seated rows
    Warm-up set:10 reps
    Work set:10 reps
    Tempo:422
    Rest:None

    LatsTri-set
    D1) Dumbbell pullovers
    Warm-up set:None
    Work set:12 reps
    Tempo:1 1/3rds
    Rest:None

    D2) Lat pulldowns
    Warm-up set:None
    Work set:21's
    Tempo:311
    Rest:None

    D3) Chin-ups or lat pulldowns
    Warm-up set:None
    Work set:8 reps
    Tempo:613
    Rest:None

    Day Five: Off/Abs
    Repeat



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    Last edited by xjsynx; 09-20-2007 at 11:52 AM.

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    12 Weeks to Super Strength


    If you asked anyone which muscle group was the most popular to train, chances are that the response would be chest. The chest muscles seem to be one of those all-important signs of manhood, kind of like what the mammary glands are to the female gender. And the training time devoted to chest would reflect this popularity. Take an "on-the-spot" survey at any time, in any gym worth being in, and you'll see congestion on the bench press that rivals rush hour on New York City streets!

    So, why don't we see more chest development on the average gym junkie? You know, the kind of chest that comes in a door before the body. There might be lots of reasons which we can chew over another time, but I'm going to focus on one:

    If you keep approaching the muscle group in the same way, the returns will diminish.

    I liken it to beating your head against a brick wall not a productive activity for most. So I'm going to give you an upper body workout that prioritizes the chest. When I say prioritizes, I mean that I've given specific and primary focus to the chest without totally neglecting the other muscle groups. Your upper body training will be taken care of for 12 weeks. But don't do this workout for any longer than 12 weeks. It could result in anterior deltoid-dominant related problems around the chest (and if you've already got these, I wouldn't recommend doing this program until you have the problem sorted out).

    Remember how I said that maybe one of the reasons why we don't see too many men with a Pamela Lee-like chest (the pre-reduction version) is possibly because most take the same approach all of the time? Bench press first, incline bench second...sound familiar?

    So when you get into this program, let me prepare you for the unexpected. You're going to do things that initially make you wonder if I made a typo when I said that this was a chest priority program like when you notice that I've included bench presses last in the workout!!! Trust me, though. There's a method to my seeming madness.

    There are four phases to this program, and you'll do two upper body workouts per week. In this Phase I, the first workout (A) targets triceps, shoulders, and chest, and the second workout (B) targets biceps and back.

    Use each phase for about three weeks. The two workouts are aimed to be done on the first and third training days of your program. If you usually do a "four workouts per week" program, you just need to add a lower body program on the second and fourth workouts. If you usually do a "three workouts per week" program, you just need to add a lower body program on the second workout. If you use a "five workouts per week" or five-day rolling program, these workouts will constitute the first and third workouts.

    The first phase is aimed at strengthening the muscle groups that contribute in a smaller way to benching, otherwise known as the assistant muscle groups. This is achieved by giving them priority in the sequence, or order, and using pre-fatigue as far as the chest is concerned.

    The second phase is aimed at exposing the primary muscle groups to some loading, using a more conventional approach. The third phase goes back to a pre-fatigue sequence that prioritizes the assistant muscle groups, but with a lower degree of pre-fatigue than the first phase. The fourth phase reverts to load exposure and focuses fully on benching, the king of chest exercises. But that's all yet to come, so let's start now with the first phase.
    Last edited by xjsynx; 09-18-2007 at 05:01 PM.
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    great start! best of luck with this.
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    Phase I


    Phase I (Weeks 1-3) - Workout A

    Humility. This word describes what you're going to need in order to do this program. Like I warned you, by the time you get to the bench in this routine, even the bar is going to feel heavy.

    Another word that you should become familiar with is sore. Now, that's more comforting, isn't it? (You relate to pain? You really are one sick puppy...just joking, I'd be worried if you didn't!) Go light in the first week and just concentrate on feeling your way through. You'll be surprised at how little a load you'll need in this phase if you do it the right way.

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

    Forearm extensions with bar: Grab a bar and kneel down in front of a bench. With your wrists supported on the bench and your hands hanging just off the side, begin reverse wrist curls (with the palms facing down).

    Forearm flexions with bar: Immediately afterward, taking no rest, do a set of standard wrist curls (curl the bar toward you with palms up). During flexions (standard wrist curls), allow the bar to roll to your fingertips.

    Note that extensions will probably require a lighter load. If you feel too much strain on your wrists, try using an EZ-bar. If the lightest bar in the gym causes you to fatigue during the warm-up set, consider that your work set and move on to the next exercise. I like to do extensions first because they're the weaker movement. Use a full range, and terminate the reps if range is lost.

    For the following triceps tri-set, you'll be doing three exercises in a row with nil to minimal rest between exercises.


    1) Overhead dumbbell triceps extensions: These are to be done seated, one arm at a time (weaker triceps first). Keep the elbow as high and as far back as possible at all times (to maximize the stretch on the triceps) with the elbow to the ear. Use a range that results in the dumbbell touching the upper back. Without resting, go to the second movement.

    2) Triceps pulldowns: Using the triceps pushdown cable (or lat pulldown) and with the palms facing upward, take a shoulder-width grip. Keep the elbows stationary and glued to the side throughout the lift. Don't rest, and go to the third movement.

    3) Dips: At the dip station (the piece of equipment, not where the guys with palm pilots hang out), cross the feet at the ankles. Bend the knees so that the ankles are at or near knee height. Lower your upper body until the shoulders are lower than the elbow joint, or until the biceps come into contact with the forearms (provided that you have no joint or injury conditions to contraindicate this). Keep the body still during the movement so that it's not affected by momentum. Do not lock out fully at the top.

    For the following shoulder tri-set, you'll again be doing three exercises in a row with nil to minimal rest between exercises.

    1) Front dumbbell raises: Grab two dumbbells and let your arms hang down in a neutral position (palms facing the body). Raise the dumbbells to just above shoulder height in front of you, and at this level internally rotate the dumbbells so that the thumbs are now facing downward. Un-rotate them back to neutral, lower them down to just under shoulder height. Pause, then return them back to just above shoulder height and repeat the internal rotation. Lower them back down to your side. This is one rep. Keep the body still during the movement. It's unlikely that you'll need to do a warm-up set, but go light on the first day!

    2) Low pulley lateral raises: If you don't have low pulley cables, use dumbbells. Stand with your side facing the weight stack. With the cable passing across the front of your body, raise the cable to the side as per a lateral raise. The top of the range is a point just above parallel, or shoulder height, and in this position I want the palm facing downward. Do seven reps from just below parallel or under shoulder height to just above parallel or above shoulder height. Pause every time you change direction.

    Then do seven reps using full range, again pausing every time you change direction, and finish with seven reps from the bottom position in front of your body to just below shoulder height (the bottom of the range of the first seven reps). Again, you probably won't need to do a warm-up set. Don't be surprised if you are, in fact, using only the first plate on the weight stack! (Remember what I said about humility it will pay off later as you'll ultimately lift impressive loads as a result of this temporary sacrifice of self-esteem!)

    3) Behind-the-neck shoulder presses: Now to the squat rack. In a seated position, perform these using a wide grip. The range at the bottom needs to be stressed touch the base of the neck! But don't lock out at the top. Note the slow speed indicated in the table below. If you do a warm-up set (which I doubt you'll need), use normal speed.

    For the following chest tri-set, you'll again be doing three exercises in a row with nil to minimal rest between exercises.

    1) Incline dumbbell flyes: Using a low angle (30 degrees), go to full range in the bottom position. Keep the elbows slightly bent throughout, but without changing the elbow angle. At the bottom of the movement, pause, return to 1/3 of the way up, pause, lower back down to the bottom again, pause, and then all the way up. This is one rep.

    2) Decline dumbbell presses: Place the decline at a low angle (again at about 30 degrees). Hold the dumbbells with the palms facing in and make sure to use a full stretch. The first seven reps should be done from this fully stretched bottom position up to 1/3 of the movement of the full range of motion. The next seven reps are to be done using full range, and the last seven reps using the top 1/3 of the movement. Remember to pause every time you change direction.

    3) Bench presses: At last, but don't load it up too much! Take a wide grip (outside the lines of the Olympic bar, if possible). Raise your feet up in the air, bend your knees, and cross your feet. Lower the bar to the top of your sternum or neck. Don't lock out fully at the top, and note the slow speeds below. Also, don't expect to use a normal breathing pattern during lifts this slow. Instead, breath often using shallow breaths.

    Notes:Remember my load selection recommendations to start out light enough in the first week to see load increases each subsequent week, and avoid going to total muscle failure in all but the last week on this phase.


    Phase I (Weeks 1-3) - Workout B

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

    Forearm extensions with dumbbells: Perform these as per the Workout A day, but this time using dumbbells instead of the bar. Note the slower speeds and the lower reps indicated in the table below.


    Forearm flexions with dumbbells:
    Perform these as per the Workout A day, but this time using dumbbells instead of the bar. Note the slower speeds and the lower reps indicated in the workout summary below.

    For the following biceps tri-set, you'll be doing three exercises in a row with nil to minimal rest between exercises.

    1) Seated dumbbell curls and twists: Sit on the end of a prone bench with the dumbbells hanging straight down and the palms facing inward (neutral grip). As you lift the dumbbells, rotate them outward so that, at the top, the thumb end of the grip is as externally rotated as it can be without forcing your elbows to leave your sides. Reverse the movement when lowering the dumbbells.

    2) Incline dumbbell curls: Go straight to an incline bench with approximately a 45-degree incline. The elbows should remain behind the body and glued to your sides throughout the movement. The palms should remain supine, or facing upward. Perform seven reps in the top half of the movement first, pausing every time you change direction. Then do seven reps full range, and finish with seven reps of the bottom half of the movement.

    3) EZ-bar preacher curls: Now take the EZ-bar and sit on the preacher bench, using a palms-down (prone), medium-width grip. Place the full length of the upper arm against the preacher bench, with your armpits pushed into the top of the pad. If the bench is adjustable, use a 45-degree angle. Do a full stretch, but don't come up to a point where the load or tension is reduced. Note the controlled speed of movement on all of the above.

    For the rows tri-set, you'll again be doing three exercises in a row with nil to minimal rest between exercises.

    1) Prone dumbbell flyes: Lie face down on a bench. Keep the elbows only slightly bent and at a constant angle throughout. Raise the arms up to the side, keeping them at approximately 90 degrees to the body. Pause at the top. Lower the dumbbells down 1/3 of the way, pause, and then return them to the top of the movement. Pause here, and then lower all the way down. This is one rep. Do not rest the hands on the floor between reps, and minimize the upper trap involvement.

    2) Prone dumbbell rows: Now lie face down on a bench, preferably an elevated one. With your palms facing inward (neutral grip), raise the dumbbells as high as you can to the side of your body, again minimizing upper trap involvement. The first seven reps are to be done through the top half of the range only. The next seven are full range. And the last seven are to be done through the bottom half of the range (halfway down to full stretch). Focus on squeezing the shoulder blades together at the top.

    3) Seated rows: Using a wide grip, pull the bar to the middle of the trunk. If you feel any upper trap involvement (e.g. shoulders lifting) during this movement, either reduce the width of the grip, lower the point on the body that you're pulling in to, or both. Note the slow speed below. Use a full stretch at the bottom position without any trunk flexion or movement. Ensure full retraction (pulling together of shoulder blades) at the top of the movement.

    For the following lats tri-set, you'll again be doing three exercises in a row with nil to minimal rest between exercises.

    1) Dumbbell pullovers: Hold a dumbbell in each hand, and either lie on your back along a flat bench or across a bench. Start with a slight elbow bend and maintain this throughout the movement. Concentrate on making the lats do the work, not the triceps, which will require focusing on the movement coming from the shoulders.

    Lower the dumbbells as far over the head as comfortable (in the shoulders). Return 1/3 of the way up, pause, then lower back to the bottom position. Pause again, then lift back up to the top, stopping before the arms reach a perpendicular position to the ground. This is one rep. Ensure that both arms stay at the same height (in relation to each other) throughout but do not allow them to touch.

    2) Lat pulldowns: Using a triangle grip, pull to the chest, making sure that at the bottom position you push the chest up and pull the shoulder blades down and back. The first seven reps will be from this bottom position to halfway up, the next seven reps full range, and the last seven reps from halfway to the top stretched position.

    3) Chin-ups or lat pulldowns: Now, if you're tough enough, proceed to the chin-up bar. If not, go to the lat pulldown bar. Either way, use a supine grip (palm facing your face) with the spacing of your hands shoulder-width. If doing chins, start in a full stretch position with the feet crossed and tucked up. Ensure that the chin goes well over the bar and you return to the full stretch position. Also, note the slow speed below.

    Notes:Remember my load selection recommendations to start out light enough in the first week to see load increases each subsequent week, and avoid going to total muscle failure in all but the last week on this phase.


    In Conclusion

    Along with a dose of humility, this program is setting the foundation for greater chest strength, as well as size, that will manifest in the latter phases of this 12-week program. It's unlikely that you wouldn't get a bigger or stronger chest (or both) if you stick to the program for the full 12 weeks. Remember, no latter phase will resemble this don't think that it's how you'll be training for the full 12 weeks. So make the most of this unique first phase!
    Last edited by xjsynx; 09-18-2007 at 05:11 PM.
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    Quote Originally Posted by Cellardude View Post
    great start! best of luck with this.
    Thanks bro.

    I need to check back in with your log. How are things going?
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    Quote Originally Posted by xjsynx View Post
    Thanks bro.

    I need to check back in with your log. How are things going?
    stop on by and see for yourself. Cardio could use some work, as Its hard getting back into it but as far as workouts go great.
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    Xj...always Flooding people with your Magnitude.

    Good Luck...I will be checking in.
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    Quote Originally Posted by whatastud08 View Post
    Xj...always Flooding people with your Magnitude.

    Good Luck...I will be checking in.
    Nice
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    week[1].Day[1].Pre-Exhaustion Chest


    09.08.07
    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 barbells
    Warm-up set:reps(20){
    w1[20x20];
    };
    Work set:reps(20){

    w1[20x20];
    };
    Tempo(311);
    Rest(None);

    A2)Forearm flexions with barbells
    Warm-up set:reps(20){
    w1[20x20];
    };
    Work set:reps(20){
    w1[20x20];
    };
    Tempo(311);
    Rest(;None);
    // Used straight bar

    TricepsTri-set
    B1) Overhead dumbbell triceps extensions
    Warm-up set:reps(10){
    w1[20x10];
    Work set:reps(10){
    w1[25x10];
    };
    Tempo(422);
    Rest(None);

    B2) Triceps pulldowns
    Warm-up set:reps(10){
    [indent]w1[50x10];
    Work set:reps(10){
    w1[50x10];
    };
    Tempo(422);
    Rest(None);

    B3) Dips
    Warm-up set:reps(10){
    w1[BWx10];
    Work set:reps(10){
    w1[BWx10];
    };
    Tempo(422);
    Rest(None);

    ShoulderTri-set

    C1) Front dumbbell raises
    Warm-up set(None);
    Work set:reps(12){
    w1[5x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    C2) Low pulley lateral raises
    Warm-up set:None
    Work set(21's:Top, Full, Bottom){
    w1[5x21];
    };
    Tempo(422);
    Rest(None);

    C3) Behind-the-neck shoulder presses
    Warm-up set(None);
    Work set:reps(8){
    w1[65x8];
    };
    Tempo(613);
    Rest(None);

    /*
    Albeit presses are tough because
    of the position of the excercise; however, presses are tough on
    my rotor. Hurt the shoulder at the begining of the year, so I have
    taken it easy on the overhead presses
    */


    ChestTri-set
    D1) Incline dumbbell flyes
    Warm-up set(None);
    Work set:reps(12){
    w1[35x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    D2) Decline dumbbell presses
    Warm-up set(None);
    Work set(21's:Bottom, Full, Top){
    w1[50x21];
    };
    Tempo(311);
    Rest(None);

    D3) Bench presses
    Warm-up set(None);
    Work set:reps(8){
    w1[135x4,4,2; 135x8];
    };
    Tempo(613);
    Rest(None);

    /*
    Wow. Nothing like struggling with 1
    plate on bench. Followed the 613 tempo with a wide-grip with
    feet in the air, lowering the bar to the neck/sternum. Really
    hammers your chest
    */


    The Bottom Line


    White Flood:
    • White Flood's new flavor rocks. I love it. I enjoyed the last flavor, but the new improved makes it a 10/10
    • Subtle clean energy
    • Loved the BA tingle
    • Great Pump. The workout elicits a solid pump, but the WF really intesfies it.
    • Too soon to see the Benegits [sic] of the BA from WF
    • I loved the OG formula, and v2.0 is that much better
    • For week 2 I will start taking the Poseidon with WF


    Green MAGnitude:
    • Left my GM in the freezer a little too long, so it was like a slushy. OMG - Sour Apple taste was great - 10/10
    • I might try GM post-workout for recovery aid and try it pre-wo as well to see about pumps, endurance, etc...
    • Right now, all I can say it I enjoy the taste. Not a big fan of 'Creatine Products' other than just regular Mono, but we will see if GM can change my mind



    Last edited by xjsynx; 09-19-2007 at 12:05 PM.
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    week[1].Day[2].5x5 Legs


    09.09.07
    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)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    };
    Tempo(40X0);
    Rest(120s);

    //First two sets I felt I could go heavier, but the accomulation and short rest periods for this type of movement caught up to me fast.

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

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    };
    Tempo(40X0);
    Rest(120s);

    //To ensure proper form I kept the weight low for workout 1. Usually 5 reps is around the 280lb range, which isn't that great...

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


    The Bottom Line

    White Flood:With only a 120s rest for an Olympic move I was impressed with the recovery rate, and endurance.

    Green MAGnitude:Nothing different to note from prior use.


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    week[1].Day[3].off


    09.10.07
    Today is an off day.

    I just relaxed and recover, because DOMS has kicked in. Actually had a nice headache, because my traps were very tight from the Power Cleans.


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    week[1].Day[4].Pre-Exhaustion Back


    09.11.07
    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];
    };
    Work set:reps(20){

    w1[10x20];
    };
    Tempo(311);
    Rest(None);

    A2)Forearm flexions with dumbbells
    Warm-up set:reps(20){
    w1[10x20];
    };
    Work set:reps(20){
    w1[10x20];
    };
    Tempo(311);
    Rest(;None);

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

    B2)Incline Dumbbell curls
    Warm-up set:reps(10){
    w1[20x10];
    Work set:reps(21's:Bottom, Full, Top){
    w1[20x21];
    };
    Tempo(422);
    Rest(None);

    B3) EZ-bar preacher curls
    Warm-up set:reps(10){
    w1[45x10];
    Work set:reps(10){
    w1[45x10];
    };
    Tempo(422);
    Rest(None);

    RowsTri-set

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

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

    C3) Seated Rows
    Warm-up set:reps(10){
    w1[62.5x10];
    Work set:reps(8){
    w1[62.5x8];
    };
    Tempo(422);
    Rest(None);

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

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

    D3) Lat Pulldown
    Warm-up set(None);
    Work set:reps(8){
    w1[87.55x8];
    };
    Tempo(613);
    Rest(None);


    The Bottom Line

    White Flood:Still getting solid pumps, clean energy, and a nice BA tingling feeling

    Green MAGnitude:Can't say if it is working or not, but noticing more fuller muscles


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    week[1].Day[5].off


    09.12.07
    Today is an off day.

    I am on a five day split, so this will be the end of my training week.

    Overall impressions are great.

    I love the flavor of both WF and GM.
    WF is very beneficial during workouts, supplying energy, pumps, and focus.

    GM might be harder to tell what it is doing, but with the overall stack I am starting to see increased stamina, strength, and recovery.


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    week[2].Day[1].Pre-Exhaustion Chest


    09.13.07
    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 barbells
    Warm-up set:reps(20){
    w1[20x20];
    w2[20x20];
    };
    Work set:reps(20){

    w1[20x20];
    w2[30x20];
    };
    Tempo(311);
    Rest(None);

    A2)Forearm flexions with barbells
    Warm-up set:reps(20){
    w1[20x20];
    w2[20x20];
    };
    Work set:reps(20){
    w1[20x20];
    w2[30x20];
    };
    Tempo(311);
    Rest(;None);
    // Used E-Z bar. Much easier in the wrists

    TricepsTri-set
    B1) Overhead dumbbell triceps extensions
    Warm-up set:reps(10){
    w1[20x10];
    w2[20x10];
    };
    Work set:reps(10){
    w1[25x10];
    w2[30x10];
    };
    Tempo(422);
    Rest(None);

    B2) Triceps pulldowns
    Warm-up set:reps(10){
    w1[50x10];
    w2[50x10];
    };
    Work set:reps(10){
    w1[50x10];
    w2[62.5x10];
    };
    Tempo(422);
    Rest(None);

    B3) Dips
    Warm-up set:reps(10){
    w1[BWx10];
    w2[BWx10];
    Work set:reps(10){
    w1[BWx10];
    w2[BWx10];
    };
    Tempo(422);
    Rest(None);

    ShoulderTri-set

    C1) Front dumbbell raises
    Warm-up set(None);
    Work set:reps(12){
    w1[5x12];
    w2[10x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    C2) Low pulley lateral raises
    Warm-up set:None
    Work set(21's:Top, Full, Bottom){
    w1[5x21];
    w2[7.5x21];
    };
    Tempo(422);
    Rest(None);

    C3) Behind-the-neck shoulder presses
    Warm-up set(None);
    Work set:reps(8){
    w1[65x8];
    w2[75x12];
    };
    Tempo(613);
    Rest(None);

    ChestTri-set
    D1) Incline dumbbell flyes
    Warm-up set(None);
    Work set:reps(12){
    w1[35x12];
    w2[40x12, 35x12];
    };
    Tempo(1 1/3rds);
    Rest(None);

    D2) Decline dumbbell presses
    Warm-up set(None);
    Work set(21's:Bottom, Full, Top){
    w1[50x21];
    w2[55x21, (45x7, 5, 2, 7)];
    };
    Tempo(311);
    Rest(None);

    D3) Bench presses
    Warm-up set(None);
    Work set:reps(8){
    w1[135x4,4,2; 135x8];
    w2[(135x4, 4), (135x6,2), 135x8];
    };
    Tempo(613);
    Rest(None);


    The Bottom Line

    White Flood:+ Green MAGnitude:It might be more acurate to rate this as a stack.
    Strength increses throughout the workout, except for the bench press, which is understandable since I am doing pre-exhuastion. Also, I added an addition set for chest.
    The lil lady went with me to the gym tonight and commented on how pumped my chest looked :bb3:

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    week[2].Day[2].5x5 Legs


    09.14.07
    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)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    };
    Tempo(40X0);
    Rest(120s);

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

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

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


    The Bottom Line

    White Flood:+ Green MAGnitude:Well, went out for mi ma's b-day. Didn't have time to train. Will make up workout tomorrow on off day.

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    Holy detail!

    I like the setup and detail. Was wondering when I would see this log up! Definitely will be following along!
  17. Swag On
    cboesger's Avatar
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    Awesome start man, this is gonna tight for sure!

    Scribed bro
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    week[2].Day[3].off


    09.15.07
    Today was an off day, but I was going to make-up my leg workout....but slacked off

    Will have to scratch my leg workout as a loss and stay on track with the routine...

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    Quote Originally Posted by xjsynx View Post
    [COLOR="Silver"]09.15.07
    Today was an off day, but I was going to make-up my leg workout....but slacked off

    Will have to scratch my leg workout as a loss and stay on track with the routine...

    I actually almost slept in today instead of doing legs. If I do miss I usually will throw it on the end if I can and use the day I missed as a day of rest.
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    Quote Originally Posted by ddawg91 View Post
    Holy detail!

    I like the setup and detail. Was wondering when I would see this log up! Definitely will be following along!
    Thanks bro.

    I've been writing all the details down in my notebook. Have a few more to post then I will be caught and will be logging in 'real time'

    Quote Originally Posted by cboesger View Post
    Awesome start man, this is gonna tight for sure!

    Scribed bro
  21. New Member
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    Quote Originally Posted by ddawg91 View Post
    I actually almost slept in today instead of doing legs. If I do miss I usually will throw it on the end if I can and use the day I missed as a day of rest.
    One of my biggest pet peeves is missing legs, but since my off-day fell on a weekend, I over slept and never got going...
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    Quote Originally Posted by xjsynx View Post
    One of my biggest pet peeves is missing legs, but since my off-day fell on a weekend, I over slept and never got going...
    I agree there, I use to do legs on Friday but I missed them way too much. So I switched it to Wednesday and it also gives a day fo rest for my upper body before continuing on.
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    rpen22's Avatar
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    Nice, J!

    I'm gonna have to try the new versions of Flood and Mag, but I did like the OGs.
  24. New Member
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    week[2].Day[4].Pre-Exhaustion Back


    09.16.07
    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];
    };
    Work set:reps(20){

    w1[10x20];
    w2[15x10, 10x10];
    };
    Tempo(311);
    Rest(None);
    //10lbs was light last week, but 15 was too heavy 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];
    };
    Work set:reps(20){
    w1[10x20];
    w2[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];
    Work set:reps(10){
    w1[25x10];
    w2[30x10, (30x7, 3)];
    };
    Tempo(422);
    Rest(None);

    B2)Incline Dumbbell curls
    Warm-up set:reps(10){
    w1[20x10];
    w2[20x10];
    Work set:reps(21's:Bottom, Full, Top){
    w1[20x21];
    w2[(25x7, 4, 3, 7), 15x21];
    };
    Tempo(422);
    Rest(None);
    //First set, failed to do 21 straight, so paused then completed the work set

    B3) EZ-bar preacher curls
    Warm-up set:reps(10){
    w1[45x10];
    w2[40x10];
    };
    Work set:reps(10){
    w1[45x10];
    w2[(50x4, 4, 2), (50x3, 4, 4)];
    };
    Tempo(422);
    Rest(None);
    //Failed on all sets. Paused and completed work set

    RowsTri-set

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

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

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

    LatsTri-set
    D1) Dumbbell Pullover
    Warm-up set(None);
    Work set:reps(12){
    w1[25x12];
    w2[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];
    };
    Tempo(311);
    Rest(None);

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


    The Bottom Line

    White Flood:+Green MAGnitude:I t was nice to fail on some of the excercises. This will help gauge strength, endurance, and recovery increases, because there is no doubt that I could have done more weight or reps.

    Back felt super-pumped after this workout, as did Biceps, which I added another set, because this is another weakness of mine.

    Last edited by xjsynx; 09-24-2007 at 03:51 PM.
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    week[2].Day[5].off


    09.17.07

    The Bottom Line

    White Flood:+Green MAGnitude:DOMS is minimal, but biceps are a little tender

    -This is the end of my 2nd training week

    Overall strength, endurance, and recovery have all increased.
    Also sustaining fuller muscles.

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    week[3].Day[1].Pre-Exhaustion Chest


    09.18.07
    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 barbells
    Warm-up set:reps(20){
    w1[20x20];
    w2[20x20];
    w3[20x20];
    };
    Work set:reps(20){

    w1[20x20];
    w2[30x20];
    w3[35x20];
    };
    Tempo(311);
    Rest(None);

    A2)Forearm flexions with barbells
    Warm-up set:reps(20){
    w1[20x20];
    w2[20x20];
    w3[20x20];
    };
    Work set:reps(20){
    w1[20x20];
    w2[30x20];
    w3[35x20];
    };
    Tempo(311);
    Rest(;None);
    // Used E-Z bar. Much easier in the wrists

    TricepsTri-set
    B1) Overhead dumbbell triceps extensions
    Warm-up set:reps(10){
    w1[20x10];
    w2[20x10];
    w3[20x10];
    };
    Work set:reps(10){
    w1[25x10];
    w2[30x10];
    w3[35x20];
    };
    Tempo(422);
    Rest(None);
    //Last two reps were a little poor in form, because hitting limit

    B2) Triceps pulldowns
    Warm-up set:reps(10){
    w1[50x10];
    w2[50x10];
    w3[50x10];
    };
    Work set:reps(10){
    w1[50x10];
    w2[62.5x10];
    w3[65x10];
    };
    Tempo(422);
    Rest(None);

    B3) Dips
    Warm-up set:reps(10){
    w1[BWx10];
    w2[BWx10];
    w3[BWx10];
    };
    Work set:reps(10){
    w1[BWx10];
    w2[BWx10];
    w3[BWx4,4,2];
    };
    Tempo(422);
    Rest(None);
    //Tri's were shot. I was unable to maintain the tempo, so I paused then completed work set

    ShoulderTri-set

    C1) Front dumbbell raises
    Warm-up set(None);
    Work set:reps(12){
    w1[5x12];
    w2[10x12];
    w3[10x20];
    };
    Tempo(1 1/3rds);
    Rest(None);
    //Completed with ease, but 15lbs might have been too heavy

    C2) Low pulley lateral raises
    Warm-up set:None
    Work set(21's:Top, Full, Bottom){
    w1[5x21];
    w2[7.5x21];
    w3[10x21];
    };
    Tempo(422);
    Rest(None);

    C3) Behind-the-neck shoulder presses
    Warm-up set(None);
    Work set:reps(8){
    w1[65x8];
    w2[75x12];
    w3[95x8];
    };
    Tempo(613);
    Rest(None);
    //Shoulders feeling good. I feel pretty confident in increasing the weight and start to raise the intensity

    ChestTri-set
    D1) Incline dumbbell flyes
    Warm-up set(None);
    Work set:reps(12){
    w1[35x12];
    w2[40x12, 30x12];
    w3[40x12, 35x12];
    };
    Tempo(1 1/3rds);
    Rest(None);
    //40lbs felt lighter than last week, so I really focused on the stretch

    D2) Decline dumbbell presses
    Warm-up set(None);
    Work set(21's:Bottom, Full, Top){
    w1[50x21];
    w2[55x21, (45x7, 5, 2, 7)];
    w3[55x21, (50x7,2,14)];
    };
    Tempo(311);
    Rest(None);

    D3) Bench presses
    Warm-up set(None);
    Work set:reps(8){
    w1[135x4,4,2; 135x8];
    w2[(135x4, 4), (135x6,2), 135x8];
    w3[(135x4,4), (135x5,3), 135x8];
    };
    Tempo(613);
    Rest(None);


    The Bottom Line

    White Flood:+ Green MAGnitude:Felt good through out the workout, even with missing my pre-wo meal, and a nice long day at work.

    Once again, pump is there, and sweating my ass off.

    The other night I started taking my dog for a light run. Followed this before taking my post-wo shake

  27. New Member
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    I am caught up on my workouts and now logging in 'real-time'...

    Tonight is legs, which I will have to hit extra hard since I missed last week.

    Over all I am loving White Flood. This now has to be my favorite pre-wo supplement. I would love trying this with Yellow nEuphoria, either stacked or first thing in the morning.

    As far as Green MAG, I still can't get over the taste. I love WF's taste, however, I have Lemonade is a flavor I am use to, but the Sour Green Apple is quite refreshing. Also, as noted prior, muscles feel denser prior to the start.
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    Subbed! Sorry I'm late...I rarely leave XJ's Lounge!
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    xjsynx's Avatar
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    week[3].Day[2].5x5 Legs


    09.19.07
    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)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight felt light, but wanted to assure proper technique.

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Week one:grip felt weak, but had no issues 3rd week

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight was on the lighter side, but wanted to make sure I went as low as I could go and I paused at the bottom for 1-2 seconds.

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


    The Bottom Line

    White Flood:+ Green MAGnitude:After skipping a week of legs, I felt like I did not miss a step. Looking to jump weight all around next week.

    Once Again I skipped pre-workout meal because of working late. This has happened two days in a row. I could have ate, but then I wouldn't have been taking WF+GM on an empty stomach. So, I took an extra serving of BCAA's prior to workout.

    I can tell the stack is really providing benegits now, because doing legs without a pre-wo meal is brutal, but I had the energy + fortitude to push through.

  31. NIMBUS NUTRITION Co Founder
    workin2005's Avatar
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    Quote Originally Posted by xjsynx View Post
    09.19.07
    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)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight felt light, but wanted to assure proper technique.

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Week one:grip felt weak, but had no issues 3rd week

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight was on the lighter side, but wanted to make sure I went as low as I could go and I paused at the bottom for 1-2 seconds.

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


    The Bottom Line

    White Flood:+ Green MAGnitude:After skipping a week of legs, I felt like I did not miss a step. Looking to jump weight all around next week.

    Once Again I skipped pre-workout meal because of working late. This has happened two days in a row. I could have ate, but then I wouldn't have been taking WF+GM on an empty stomach. So, I took an extra serving of BCAA's prior to workout.

    I can tell the stack is really providing benegits now, because doing legs without a pre-wo meal is brutal, but I had the energy + fortitude to push through.

    Great log xjsynx...Sorry I didn't subscribe to this sooner!

    Workin
  32. New Member
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    Quote Originally Posted by workin2005 View Post
    Great log xjsynx...Sorry I didn't subscribe to this sooner!

    Workin
    I knew something was missing...Thanks for stopping by Workin
  33. New Member
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    Quote Originally Posted by thewilman View Post
    Subbed! Sorry I'm late...I rarely leave XJ's Lounge!
    It's a party now

  34. Board Moderator
    Never enough
    EasyEJL's Avatar
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    Quote Originally Posted by xjsynx View Post
    It's a party now

    will you be adding subtitles for the mentally impaired?

  35. New Member
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    Quote Originally Posted by EasyEJL View Post
    will you be adding subtitles for the mentally impaired?

    No, but I will have brail for the visually impaired

  36. Professional Member
    bitterplacebo's Avatar
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    The gray font is a little hard to read.
    I like the format of your log, though, except that the indices are not starting at zero.

    Quote Originally Posted by xjsynx View Post
    No, but I will have brail for the visually impaired
  37. New Member
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    Quote Originally Posted by bitterplacebo View Post
    The gray font is a little hard to read.
    I like the format of your log, though, except that the indices are not starting at zero.
    Yeah I was going to go all out OOP...Maybe for Phase II, and with CFML the indices start at 1
  38. Board Moderator
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    Quote Originally Posted by xjsynx View Post
    Yeah I was going to go all out OOP...Maybe for Phase II, and with CFML the indices start at 1
    I think organizing the classes would get rough, I guess you could create a base exersize class that the others inherited from with the basic count + stuff
  39. New Member
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    Quote Originally Posted by EasyEJL View Post
    I think organizing the classes would get rough, I guess you could create a base exersize class that the others inherited from with the basic count + stuff
  40. Swag On
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    Quote Originally Posted by xjsynx View Post
    09.19.07
    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)Power Cleans
    sets(5);
    reps(5){
    w1[155x5, 155x5, 155x4, 155x4, 155x3];
    w2[null];
    w3[155x5, 155x5, 155x5, 155x5, 155x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight felt light, but wanted to assure proper technique.

    A2)Romanian Deadlifts (RDL)
    sets(5);
    reps(5){
    w1[205x5, 205x5, 205x4, 205x4, 205x3];
    w2[null];
    w3[205x5, 205x5, 205x5, 205x5, 205x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Week one:grip felt weak, but had no issues 3rd week

    B1)Squats
    sets(5);
    reps(5){
    w1[225x5, 225x5, 225x5, 225x5, 225x5];
    w2[null];
    w3[245x5, 245x5, 245x5, 245x5, 245x5];
    };
    Tempo(40X0);
    Rest(120s);
    //Weight was on the lighter side, but wanted to make sure I went as low as I could go and I paused at the bottom for 1-2 seconds.

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


    The Bottom Line

    White Flood:+ Green MAGnitude:After skipping a week of legs, I felt like I did not miss a step. Looking to jump weight all around next week.

    Once Again I skipped pre-workout meal because of working late. This has happened two days in a row. I could have ate, but then I wouldn't have been taking WF+GM on an empty stomach. So, I took an extra serving of BCAA's prior to workout.

    I can tell the stack is really providing benegits now, because doing legs without a pre-wo meal is brutal, but I had the energy + fortitude to push through.

    Great workout, leg days are always fun

    Glad you're seeing good things already!
  

  
 

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