Doing Work with Controlled Labs

[hohlernr]

Background
Alright, I'm attempting my first log and am very excited to do so. I'm 20 years old and currently weigh about 177 and looking to bulk up to about 190-195. I've spent the past 2 years dropping from about 235 and while I'm happy that I lost all of the weight, I'm tired of not increasing any of my lifts, so hence the reason I'm starting a bulk.

Stats
Height: 5' 10"
Weight: 177 lbs
BF: ?
Measurements:?

Bench: 220
Squat: 315


Supplements
White Flood
Green Magnitude
Purple Wraath
Animal Pak
Fish Oil
ATW Whey Isolate
ATW Micellar Casein

I've used purple wraath before and love the product, so I'm really excited to try white flood and green magnitude. I'm gonna take 1 1/2 scoops wf and 1 scoop green mag preworkout, and 2 scoops pw during my workout.

Diet
I have a pretty repeatable daily schedule so I'm going to try to eat about the same thing each day.

Meal 1 7:00 AM
2/3 cup Oats, 1 Banana, 2 Scoops Protein, 1 Cup Milk, 1 tbsp natyy pb, 4 Grams Fish Oil

Meal 2 9:30 AM
1 Protein Bar

Meal 3 12:00 PM
1 Chicken breast, 2 Pieces of Whole Wheat Bread, 1/4 Cup Almonds, Apple, 1 cup broccoli

Meal 3 2:30 PM
1 Can of Tuna, 1 cup yogurt

Meal 4 4:45 PM
2 Pieces of Bread, 2 tbsp. of Natty PB, 1 Banana

Meal 5 6:00 PM
2 Scoops Protein (post wo shake)

Dinner 7:30 PM
1 Chicken Breast, 1/2 cup Carrot, 1 Cup Broccoli, 1 Cup Cauliflower

Pre-Bed 10:30 PM
1 Cup Milk, 2 Scoops Casein, 1 tbsp Natty PB, 4 Grams Fish Oil

The totals are 3125 calories 315g protein 300g Carbs 110g Fat

Training
I'm going to be doing a 5x5 workout.

Monday
Squat 5x5
Bench 5x5
Rows 5x5
Back Extensions 3x10
Abs

Wednesday
Squat 5x5
Incline Bench 5x5
Deadlift 5x5
Pullups 3x8
Abs

Friday
Squat 5x5
Bench 5x5
Rows 5x5
Bicep Curls 3x8
Tricep Extensions 3x8
Abs

Saturday or Sunday
30 minutes of HIIT

I'll post some pics and hopefully get some measurement up later tonight. But, thanks fore reading and go lightly on me, it's my first log.

[hohlernr]

Here are some pics.

[RenegadeRows]

Sweet man!!! I'll be following along!!!

I'd start off with 1 scoop of white FLOOD to see how you react to the stimulants in it, then you can increase from there.

Diet looks pretty dialed in as well!

Good workout plan, just remember to keep your calories high when bulking!

[hohlernr]

I'm pretty good with stims and I tried a scoop of white flood last week and it seemed pretty good, so I was planning on doing 1 1/2 and see how that goes. But I was wondering exactly how many minutes before my workout should I take that and green mag? I was planning about 30 mins before, but I just want to here some suggestions.

[RenegadeRows]

I'm pretty good with stims and I tried a scoop of white flood last week and it seemed pretty good, so I was planning on doing 1 1/2 and see how that goes. But I was wondering exactly how many minutes before my workout should I take that and green mag? I was planning about 30 mins before, but I just want to here some suggestions.

I'd do about 20-30mins pre-workout

[hohlernr]

Fairly easy workout today.

Bench
135x5
145x5
155x5
165x5
175x5

Squat
225x5
225x5
225x5
225x5
225x5

Bent Over Rows
105x5
115x5
125x5
135x5
145x5

3x10 Back Extensions
Abs

I notice some pretty intense energy and focus before and during my workout. This was a very good feeling as I haven't taken a preworkout supp in about 3 months. As usual sipping on the Purple Wraath during my workout kept my energy levels up. Overall I'm am very please with all 3 supps, especially the white flood.

[RenegadeRows]

Fairly easy workout today.

Bench
135x5
145x5
155x5
165x5
175x5

Squat
225x5
225x5
225x5
225x5
225x5

Bent Over Rows
105x5
115x5
125x5
135x5
145x5

3x10 Back Extensions
Abs

I notice some pretty intense energy and focus before and during my workout. This was a very good feeling as I haven't taken a preworkout supp in about 3 months. As usual sipping on the Purple Wraath during my workout kept my energy levels up. Overall I'm am very please with all 3 supps, especially the white flood.

Good to hear your positive results!!! I'm looking forward to the rest of your log.

[hohlernr]

Squats
205x5
205x5
205x5
205x5
205x5

Deadlift
225x5
225x5
225x5
225x5
225x5

Incline Bench
145x5
145x5
145x5
145x5
145x5

Pullups
7 reps
6 reps
5 reps

I was very very tired going into my workout today. I almost felt like skipping and just sleeping, which is very unlike me, however I decided to just fight it and suck down my wf and gm preworkout. And boy was I glad that I did, I received a great bit of energy, I was able to have a really solid workout. Man am I glad I got white flood, so far it is by far the best preworkout I've taken so far.

So far my diet has been in check pretty good and I've notice some increased energy from the extra cals that I am not used to having (except for yesterday I just didn't get enough sleep from waking up and pissing every 3 hours). The only exception in my diet is that I had a huge 24 ounce porterhouse steak yesterday for lunch, but hey who in their right mind is gonna pass that down for free. But anyways back to work and thanks for reading.

[RenegadeRows]

Great workout my man... glad the WF+GM combo helped with the motivation so much!!!
Your a crazy one like me ... putting squats and deads in this same workout

:dl:

[RenegadeRows]

How's this one going???

[hohlernr]

I'll put up my last couple workout stats tonight. Been a little busy with work and haven't been able to post here, but everything is going really well.

[thebigt]

i am using purple wraath and green mag and liking it a lot. if you don't mind a suggestion, adding poseidon really kicks it in, even more so in summer when hydration is a issue. good luck, you've got some good supps.

[JOHNJESSICA20]

Hey for first log everything lookn good keep up the good work bro!!

[hohlernr]

Alright guys, sorry for no updates lately. Some crazy **** has been happening in my life and I just haven't had the time to update my log. But, don't worry, I'm stilling following my workout program to a "T". And it looks like I'll be able to update pretty frequently starting now. So I'm just gonna put all my workout stats up and give a little review at the end of how I'm doing. Thanks guys for the patience!

Friday, July 4

Bench
5x164
5x164
5x164
5x164
5x164

Rows
5x126
5x126
5x126
5x126
5x126

Squats
5x135
5x198
5x213
5x227
5x242

Tricep Extensions
10x95
10x95
10x95

Barbell Curls
10x65
10x75
10x75

Monday July 7

Bench
5x147
5x158
5x170
5x181
5x193

Rows
5x112
5x121
5x130
5x139
5x148

Squats
5x243
5x243
5x243
5x243
5x243

Hypers
3x10 w/25lbs

Wednesday July 9
Incline Bench
5x155
5x155
5x155
5x155
5x155

Deadlifts
5x157
5x157
5x157
5x157
5x157

Squats
5x214
5x214
5x214
5x214
5x214

Pull-ups
1x8
1x7
1x6

Friday July 11
Bench
5x178
5x178
5x178
5x178
5x178

Rows
5x137
5x137
5x137
5x137
5x137

Squats
5x200
5x216
5x232
5x247
5x263

Tricep Extensions
10x95
10x95
10x95

Barbell Curls
10x75
10x75
10x75

Monday July 14

Bench
5x158
5x171
5x183
5x196
5x208

Rows
5x122
5x131
5x1141
5x150
5x160

Squats
5x263
5x263
5x263
5x263
5x263

Hypers
2x10 w/ 25lbs


Current Weight: 179.5

I'm making some solid gains. I feel stronger and bigger everytime I lift. I'm really enjoying the great boost of energy and focus from white flood, as I've said before, the last week and a half has been pretty hectic and I really have never felt like lifting, but as soon as I've downed my glass of white flood and green mag, there is nothing I want to do more than lift heavy things. hahah I also like how the energy is a nice clean energy, no shakes or caffeine buzz or anything else like that, that I've experienced in other supplement. I would describe it as a cross between RPN and ragnarok.

I've also noticed an increase in stamina and less feeling of soreness during my workout, especially towards the later part. Normally I am dead and can't wait to be done, but now I still have a good amount of energy, focus, and I'm really not sore that much. I figured this is probably due to increase calorie intake and PurpleWraath.

Overall, I am very pleased with this stack. I've experienced good gains and I love the workout intensity I have.

[RenegadeRows]

I'm making some solid gains. I feel stronger and bigger everytime I lift. I'm really enjoying the great boost of energy and focus from white flood, as I've said before, the last week and a half has been pretty hectic and I really have never felt like lifting, but as soon as I've downed my glass of white flood and green mag, there is nothing I want to do more than lift heavy things. hahah I also like how the energy is a nice clean energy, no shakes or caffeine buzz or anything else like that, that I've experienced in other supplement. I would describe it as a cross between RPN and ragnarok.

I've also noticed an increase in stamina and less feeling of soreness during my workout, especially towards the later part. Normally I am dead and can't wait to be done, but now I still have a good amount of energy, focus, and I'm really not sore that much. I figured this is probably due to increase calorie intake and PurpleWraath.

Overall, I am very pleased with this stack. I've experienced good gains and I love the workout intensity I have.

AWESOME updates man! I hope everything works out in your personal business, as well as its working out in the gym!!! Great log!!! :bruce1:

[hohlernr]

Incline Bench
5x170
5x170
5x160
5x155
5x155

Squat
5x225
5x225
5x225
5x225
5x225

Deadlift
5x260
5x260
5x260
5x260
5x260

Pull-ups
1x10
1x8
1x7

Today was a decent workout, struggled on my incline, but I think that's do to moving up to much in weight. So, I'm gonna try to stay at the same level next week and try to do a 5x5 of 170.

Squats were good, but just a quick question....does anyone else feel that their first set of squat is the hardest? I swear that I struggle on the the first set and just explode through my last 4 sets! haha

[RenegadeRows]

Incline Bench
5x170
5x170
5x160
5x155
5x155

Squat
5x225
5x225
5x225
5x225
5x225

Deadlift
5x260
5x260
5x260
5x260
5x260

Pull-ups
1x10
1x8
1x7

Today was a decent workout, struggled on my incline, but I think that's do to moving up to much in weight. So, I'm gonna try to stay at the same level next week and try to do a 5x5 of 170.

Squats were good, but just a quick question....does anyone else feel that their first set of squat is the hardest? I swear that I struggle on the the first set and just explode through my last 4 sets! haha

Yes your totally right about the squats. Warm ups, man!!!

[wrasslin116]

Great diet man! Your going to grow like crazy on that.
Sub'd.

[hohlernr]

Friday July 18,

Bench
5x193
5x193
5x193
5x193
5x193

Squat
5x206
5x225
5x240
5x255
5x270

Row
5x145
5x145
5x145
5x145
5x145

Skullcrushers
3 sets with 100lbs

Barbell Curls
3 sets of 10 with 100

Solid Workout....really starting to see great strength increases.

[RenegadeRows]

Strong numbers on the skullcrushers.