extremenergy3
Member
Nice! ARMS LOOKING HYUUUGE!
Prepare for the Flood...White Flood Log.
- Thread starter haiz69
- Start date
Nice! ARMS LOOKING HYUUUGE!
haiz69
Well-known member
Thanks man~!
haiz69
Well-known member
The Workout - Chest/Biceps
White Flood - #26
[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press [ 3 Sets ]
[SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Decline Smith Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]155[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]155[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]155[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. DB Fly [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. EZ Curls [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. DB Curls [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Great energy last night. I spent the entire day in the library writing one of two papers (I wrote the other today). 15 pages later, I drank some flood and headed to the gym. I had some great energy and blasted my workout.
Pump: 10/10
My chest was massive and my biceps were absolutely bursting out of my skin...nuff said.
Strength: 10/10
Got 185 three times, for three sets. Finally put up the 70's on the incline bench and ripped through the rest of the workout with great strength. WOW!
Endurance: 9/10
Great here. Set a PR on all pressing movements.
Other
Very Very pleased with the workout. I am still eating like a madman. I am certainly putting on some fat in the mid-section, but I will take it, because strength and size are going way up. I have a cut coming up a couple months, so I will lose it anyways.
haiz69
Well-known member
The Workout - Legs
White Flood - #27
[SIZE=+1]Exercise Training Log[/SIZE]
1. Squats [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. RDL [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Leg Curls - Plates [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Leg Extensions [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Nice boost tonight. I actually took it before class, because I was headed to the gym directly after. Needless to say, I was a note-taking machine. O yeah....I had some nice energy in the gym too.
Pump: 10/10
White Flood delivers some serious pump! Great great great....Especially for legs.
Strength: 9/10
Great strength...Rests sessions were quick and I got some nice sets in.
Endurance: 9/10
Again, with short times inbetween sets, I really needed the extra endurance. Needless to say, I got it.
Other
Great workout. I have been sweating crazily lately for some reason.
haiz69
Well-known member
The Workout - Shoulders/Triceps
White Flood - #28
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Shoulder Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. DB Laterals [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Bradford Presses [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Rear Delt - Cable [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Front Raises -DB [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Skullcrushers [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. DB Tricep Extensions [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 10/10
I had CRAZY energy today. The best energy of any day on the Flood so far. I took 2.5 scoops after a long a awful day. I perked up, smiled, and hit the weights HARD!
Pump: 10/10
The pump continues to impress. I saw my brother at the gym and he said..."**** man, you are growing fast..."
Strength: 10/10
PR with the 60's on the DB Shoulder Press. Everything else was very strong.
Endurance: 9/10
Nice endurance. Strong for the entire workout.
Other
Not much else to note. Long day....Need rest!
haiz69
Well-known member
The Workout - Back/Traps
White Flood - #29
[SIZE=+1]Exercise Training Log[/SIZE]
1. Chinups [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. BB Rows [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. V-Bar Pulldown [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]130[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]130[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Close Grip Row [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Lat Pulldown to Front [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]150[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. DB Shrugs [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. Behind the Neck Shrugs [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 8/10
Nothing major here. Nice little pick-me-up, but not a great energy.
Pump: 9/10
My bi's were getting pretty pumped. Upper back was full as well.
Strength: 9/10
Decent strength. Nothing mind-blowing by any means though.
Endurance: 9/10
Strong throughout.
Other
Yuck...Paper time again.
haiz69
Well-known member
The Workout - Chest/Biceps
White Flood - #30
[SIZE=+1]Exercise Training Log[/SIZE]
1. BB Bench [ 4 Sets ]
[SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]2[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Decline BB SMITH Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Crossovers [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. DB Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Cable Curl - Single Arm [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 10/10
Back to the killer energy with this workout. I was FLYING in between sets!
Pump: 10/10
I tell you what...my bi's were hurting by the end. My chest was very full and I got some nice looks from the ladies....
Strength: 8/10
First time hitting 190, but not a real strength increase from the last workout. A bit dissapointing, but I guess you can't go up in weight EVERY workout.
Endurance: 8/10
Good, but I was just plain BEAT today.
Other
Well, I am definitely putting on mass. One of my co-workers mentioned something at work today. By brother mentioned something to my dad and at dinner tonight (Met up with my step-mom for dinner), my step-mom said I looked a lot bigger from 3 weeks ago! Damn, I am feeling good!
haiz69
Well-known member
Thanks. No issues with the vein, as I ceased doing the one arm rows. I did one set for the heck of it the other day and I still felt it. Weird.
In other news, I saw some of your lifting vids from the PAL thread with Hola Bola. Damn dude, are you strong!
haiz69
Well-known member
The Workout - Shoulders/Triceps
White Flood - #31
[SIZE=+1]Exercise Training Log[/SIZE]
1. Military Press [ 3 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Hammer Seated Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]140[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]140[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]140[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. DB Laterals [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. DB Lying Rear Laterals [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Iron Cross - Cable [ 2 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Skullcrushers [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. HS Tricep Press - Plates [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]180[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
I was at my girlfriends college this weekend and I had to get an early workout in, because she had a dance concert that I needed to attend. I flew through this workout, with serious ease.
Pump: 10/10
My shoulders and tri's were so pumped by the end of the lift, that I was having serious mobility issues.
Strength: 10/10
Great. PR's!
Endurance: 9/10
Same story!
Other
I am doing great as usual. Not much new to report.
haiz69
Well-known member
The Workout - Legs
White Flood - #32
[SIZE=+1]Exercise Training Log[/SIZE]
1. Squat [ 4 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]2[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. SLDL [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Lunges (DB) Per Leg [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Leg Curls [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]170[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Same great boost. I haven't become too stim-tolerant to this for some reason...cool for sure.
Pump: 9/10
Really nice pump in my legs and calves!
Strength: 10/10
First time hitting 225 and BOY did it feel nice!
Endurance: 9/10
Short workout, so no real factor.
Other
Nothing to note here today.
haiz69
Well-known member
The Workout - Back/Traps
White Flood - #33
[SIZE=+1]Exercise Training Log[/SIZE]
1. Pullups [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]7[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Yates Row [ 4 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]125[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]125[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]125[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]125[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Underhand Pulldowns [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]160[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Chest Supported Row [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Close Grip Row Machine [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]110[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. DB Shrugs [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]85[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]85[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]85[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. Smith Shrugs [ 3 Sets ]
[SIZE=+1]15[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]15[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
I was just flying as usual. I once again got that "happy" energy. A slight euphoric feeling if you will.
Pump: 9/10
My biceps were full. My lats were getting incredibly pumped by the end too!
Strength: 10/10
Pullups were down, but bodyweight is up. Yates rows were way up, as were underhanded pulldowns. I was getting a great 1 second pause at the top of the Yates row.
Endurance: 9/10
I honestly felt like I could go all darn day. I knew when to stop though.
Other
Another great day with White Flood. I have got to stay CL - you guys have really impressed me with this one.
haiz69
Well-known member
The Workout - Chest/Biceps
White Flood - #34
[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press [ 3 Sets ]
[SIZE=+1]4[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press - SuperSet W/ [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Incline Smith Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Crossovers [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. DB Curls [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]35[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Preacher Curls [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 8/10
I took this way to close after eating. Tonight was super-busy and I had to get everything in quickly. After a 1,000 calorie meal, the energy was dulled a bit.
Pump: 10/10
Just a massive pump. I could feel each and every muscle contraction. Chest, Tri's and Bi's were all out in full force.
Strength: 10/10
Added a rep to each set at 185 and probably could have done 5. I will go for 5 next time. It felt GREAT. I decided to drop declines and go with incline for a bit. I did lower reps with the DB and finished the upper chest off with Smith Presses. Cable crossovers were strong and I got a great contraction of the chest. Better than ever!
Endurance: 9/10
Just as good as always!
Other
I have really started to focus on PERFECT lifting form more than ever. My bench technique as improved greatly lately and my strenght gains show it. Also, with bicep curls, I have really made sure that my bicep has been doing ALL of the lifting and nothing else.
haiz69
Well-known member
The Workout - Legs
White Flood - #35
[SIZE=+1]Exercise Training Log[/SIZE]
1. Squats [ 3 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. SLDL [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Leg Extensions [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]210[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Leg Curls [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Good. Not wired, but I was getting a constant "Push" from the WF.
Pump: 8/10
Nice, but I don't really do enough sets on legs to get a massive pump.
Strength: 10/10
Up to 225 on the bench...and five times for that matter. Felt great!
Endurance: 9/10
GRREEAAT!
Other
I was really pleased with the workout. My workouts have been great lately.
haiz69
Well-known member
The Workout - Shoulders and Tri's
White Flood - #36
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Shoulder Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]4[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. DB Laterals - Superset W/ [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Bradford Presses [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]80[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Front Raises [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Lying Rear Delt Raises [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Overhead DB Extension [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. Tricep Pressdown [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Pretty Good Energy. I supersetted a couple things with Abs, which are not listed. I was drench by the end and I still had enough energy to do some cardio!
Pump: 10/10
Just incredible. My shoulders were looking mighty good.
Strength: 9/10
Got the 65's for the DB Shoulder press. 4 times was great, but then I was SPENT.
Endurance: 9/10
I really pushed through this one. Strong from start to finish.
Other
I tried something new with front raises today after I watched a training video with Glass. I took a seat, kept the DB's straight up and down, did a front raise, and touched the bottoms of the Db's at the top of the movement. AWESOME way to do them.
haiz69
Well-known member
The Workout - Chest/Biceps
White Flood - #37
[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press [ 3 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]2[/SIZE]x[SIZE=+1]195[/SIZE] | [SIZE=+1]1[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Incline DB Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Incline Smith Press [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Crossovers [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. DB Curls [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Preacher Curls [ 2 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]70[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Amazing energy today. I got a nice nights sleep last night, so today was great. I had some nice energy throughout the entire workout.
Pump: 10/10
Chest was fuller than it has ever been. Everything felt very nice. The pumps were "restrictive" either, so that was nice.
Strength: 10/10
Nice PR on the flat bench once again. I got the 200 up even after doing all the reps before it. Felt nice to finally hit that mark. With that said, the rest of the chest workout was obviously a bit weaker than it could have been. Biceps felt great today!
Endurance: 8/10
I got fatigued a bit easier today than expected. School is heating up, but I won't let it get to me!
Other
Just another overall great workout and day. I am truly excited about everything right now. I can't wait for school to end so I can get back home and just chill for a little while. All is well.
haiz69
Well-known member
The Workout - Chest/Biceps
White Flood - #40
[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press [ 3 Sets ]
[SIZE=+1]185[/SIZE]x[SIZE=+1]5[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]195[/SIZE] | [SIZE=+1]2[/SIZE]x[SIZE=+1]195[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. High Incline DB Press [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]65[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Low Incline BB Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Cable Crossovers [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. DB Curls [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]40[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
I got a great boost from the WF today. It was nice to finally get back in the gym!
Pump: 10/10
Just incredible. Not too much volume, but damn I had a nice pump.
Strength: 10/10
Good, not great. I got 195 for 3, which was a PR, but I feel like I had so much more in me. I just didn't want to get another headache, because I could feel it lingering.
Endurance: 8/10
I was dead today...endurance was way down, but I think I might be getting sick. I have been mega-dosing everything to prevent it. Lets hope it works!
Other
Another day. I have been so busy with finals and papers, that I haven't had time to sit back and enjoy myself at all. I can't wait until this week is over!
haiz69
Well-known member
The Workout - Legs
White Flood - #41
[SIZE=+1]Exercise Training Log[/SIZE]
1. SLDL [ 4 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]205[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]215[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Squats [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Lunges (DB) Superset W/ [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]50[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Lunges [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]30[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Leg Curls SuperSet W/ [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]200[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Calf Raises [ 3 Sets ]
[SIZE=+1]25[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]25[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]25[/SIZE]x[SIZE=+1]90[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. Leg Extensions Superset W/ [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]190[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
8. Calf Press [ 3 Sets ]
[SIZE=+1]20[/SIZE]x[SIZE=+1]320[/SIZE] | [SIZE=+1]20[/SIZE]x[SIZE=+1]320[/SIZE] | [SIZE=+1]20[/SIZE]x[SIZE=+1]320[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 9/10
Finally back for good. I was flying through this workout. I couldn't help but superset things. I was toast by the end. I also have NEVER sweated so much in my life. Awesome.
Pump: 10/10
Well....pretty high volume on the legs, so the pump was nice!
Strength: 9/10
I am suprised that after the break from the gym that I was still quite strong. I didn't go heavy on squats, but I got a killer burn.
Endurance: 10/10
Just fantastic in this department. I had a ton of endurance. Strong throughout.
Other
Wow - SO nice to get back in the gym. I couldn't have been more pleased.
haiz69
Well-known member
The Workout - Shoulders/Triceps
White Flood - #42
[SIZE=+1]Exercise Training Log[/SIZE]
1. DB Shoulder Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Smith Military Superset W/ [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. DB Laterals [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]25[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Lying Rear Laterals - DB Superset W/ [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Seated Overhead DB Ext. [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]55[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Seated DB Front Raises Superset W./ [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]20[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
7. Tricep Cable Pressdown [ 3 Sets ]
[SIZE=+1]12[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]12[/SIZE]x[SIZE=+1]120[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 10/10
Energy was awesome....It was my last workout in the gym at G-Town for the year and it was a good one. I was flying through everything. I couldn't help but superset!
Pump: 10/10
If I only had a picture. Amazing.
Strength: 9/10
Nice strength. DB Presses felt good. Nice ROM and a very controlled movement. Everything else was spot on.
Endurance: 10/10
As usual, I was strong and energized throughout the entire workout. I blasted through the supersets.
Other
Not too much else to note. I will be traveling on sunday, so today I need to find a place to lift near my girlfriends. I love going to different gyms. Hopefully I find a decent one.
haiz69
Well-known member
The Workout - Upper Body
White Flood - #43
[SIZE=+1]Exercise Training Log[/SIZE]
1. Bench Press [ 4 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Pullups [ 4 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]+20[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]+20[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]+10[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]+10[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. Seated Military Press [ 3 Sets ]
[SIZE=+1]7[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]7[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]6[/SIZE]x[SIZE=+1]115[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Incline DB Press SuperSet W/ [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]60[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Bent Over BB Row [ 3 Sets ]
[SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]10[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 10/10
Just great again. Back at the home gym and I was flying around. Literally.
Pump: 10/10
My entire upper body was busting out of my shirt...NOT a bad thing.
Strength: 9/10
Pretty solid. No real increases, but just a nice workout.
Endurance: 10/10
Short and sweet, but intensity was up the whole time.
Other
Only 1 more workout left with WHITE FLOOD!!! NO!! I ordered another tub yesterday actually, because the stuff plain rocks. I will take a bit of a break though. I have gotten 50 servings out of this, but taking big scoops and an extra scoop here and there has run the workouts a bit short. I can't wait for the last one!
haiz69
Well-known member
The Workout - Full Body
White Flood - #44 - The LAST!
| [SIZE=+1]10[/SIZE]x[SIZE=+1]175[/SIZE] | [SIZE=+1]20[/SIZE]x[SIZE=+1]135[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
2. Bench Press [ 5 Sets ]
[SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]3[/SIZE]x[SIZE=+1]185[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
3. SLDL Superset W/ [ 3 Sets ]
[SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]225[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
4. Pullups [ 3 Sets ]
[SIZE=+1]6[/SIZE]x[SIZE=+1]+25[/SIZE] | [SIZE=+1]5[/SIZE]x[SIZE=+1]+25[/SIZE] | [SIZE=+1]7[/SIZE]x[SIZE=+1]BW[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
5. Standing Military Press [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]105[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]105[/SIZE] | [SIZE=+1]7[/SIZE]x[SIZE=+1]105[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
6. Bent Over Row [ 3 Sets ]
[SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]8[/SIZE]x[SIZE=+1]145[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] | [SIZE=+1]-[/SIZE] |
--------------------------------------------------------------------------------
Invalid Link Removed - Provided by Invalid Link Removed
Invalid Link Removed
Energy: 10/10
I was amazed by the energy today. I am working construction this summer, so I was beat by 4:00. I took some WF and I was ready to hit the weights. Awesome.
Pump: 10/10
Whoa...My entire body was very full. Great pump.
Strength: 9/10
I was very happy with this. No massive gains, but I just felt very strong. Great form on everything with some good weight for me.
Endurance: 10/10
I thought I was going to pass-out after the 20 rep squats, but damn it felt good! Endurance was very very good.
Other
Wow - It is sad to see the end of this tub! WF is surely one of the best PRE-WO products on the market, with an excellent price point. I will be writing up my final review in a week or so, when I take some pics for the end of the AN contest. Stay tuned for the final!