Taking Buffery to the Next Level (Sponsored White Flood Log)

Emerge said:
I'll try them pronated next week. I really want to create the best angles for the rear-delts. So, from high to low will be the angle that hits rear delts better?
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High cross overs are not necessarily more effect then low, but the bodies' positioning is definitely preferred.

Bent Over, Pronated Grip, Reverse Flies are the free weight version of the cross-overs, I'd suggest the free weight version before the cables.
 
Sorry im late, better late than never, some good numbers bro, keep it up..Russian
 
Day 15: Monday 11/3/08 Shoulders/Chest/Tris

D.B. Military (Unilateral)
60x15 +5 reps from last week!
60x15 +5 reps from last week!
60x15 +5 reps from last week!
60x15 +5 reps from last week!

Upright Row (Smith Machine)
155x12 +2 Reps from last week!
155x12 +2 Reps from last week!
165x8 +3 Reps from last week!
165x10 +5 Reps from last week!

Incline Barbell Bench
195x5
205x3 +1 Rep from last week, PR!
205x2+1

DB Front Raises (Unilateral)
25x12 +2 Reps from last week!
25x12 +2 Reps from last week!
25x12 +2 Reps from last week!

DB Lateral Raises
20x12 +2 Reps from last week!
20x12 +2 Reps from last week!
20x12 +2 Reps from last week!

Tricep Pull Down
75x15
75x15 +3 Reps from last week!
75x15 +5 Reps from last week!
75x15 +5 Reps from last week!

I ate very well last week. And, I think this workout shows my hardwork eating wise. I cannot believe I added a rep to my 205 incline bench, crasyness there. Crasyness everywhere actually. I did have mad lactic acid burn on the lateral raises, but that's probably because I supersetted them with the front raises. All in all, awesome workout. If I had more time, I could easily stomach more workoutage. :) No tingles anymore though. :(
 
Took me a while to catch up. But lookin good bro!! Keep up the good work!
 
Day 16: Tuesday 11/4/08 Brazilian Jiujitsu

Training was pretty decent yesterday. We did some sweeps and none of them aggravated my knee, so I was able to practice them. I had another light day of rolling though. I rolled with a little dude, a bigger dude, and the brown belt dude. I had pretty good energy and hardly had to take a break.

After class we did ab work and I kept up much to my surprise. It was a good day all in all.

I had major tricep domsickles (like metroba likes to call them) and some upper-outer pectoral domsickles. Today, I woke up with major ab domsickles. Lol.
 
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Yeah, it's pretty hectic at first. But, like everything, you get used to it and develop the lungs for it. It's a lot of rest BOOM rest BOOM rest BOOM. It's like walking and then sprinting for 15 yards then walking and power clinging for 20 reps and then sprinting for 30 yards. Talk about hyper interval. Lol, BJJ also calls for A LOT of core strength, so the abs are just a perk of doing the job.

You should try it, it's addicting. :)
 
Day 19: Friday 11/7/08 Lats/Bis/Back

Lat Pull Down (Wide)
170x12 +10 lbs from last week
170x12 +10 lbs from last week
170x12 +10 lbs from last week
170x10 +10 lbs from last week

Lat Pull Down (Narrow)
160x10 +2 Reps from last week
160x10 +2 Reps from last week
160x10 +2 Reps from last week
160x10 +2 Reps from last week

Barbell Row
145x12 +2 Reps from last week
145x12 +2 Reps from last week
145x12 +2 Reps from last week
145x12 +2 Reps from last week

Good Mornings
85x15
95x12
105x10


BB Curls
60x10 -2 Reps from last week :(
60x9 +3 Reps from last week
60x8 +2 Reps from last week

I'm pretty happy with these numbers. I'll tell you even more why later. I finally saw some progress with my bb curls. I did rep less on the firs set, however the subsequent sets after that were awesome! I feel that I'm going to start progressing very well in that area. My biceps are also growing, which is weird considering what I'm about to tell you.

I have terrible news guys. I am so distraught with myself right now. I've been having a sneaking suspicion that I have not only been not gaining, but maybe even losing weight. I'm not a big fan of daily or even weekly weighing in. But, I had to. I have lost weight. :( I was at 167.2 in the morning before a meal this week. This, along with what I've been noticing in the mirror, tells me that I'm recomping. I think I'm recomping because I do notice a size increase and I am getting stronger. Significantly stronger each week, specially for someone who is eating at sub-maintenance.

So, I have to eat more. I thought I was kicking ass, but apparently not. :(
 
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Almost an entire workout of PR's, holy shite. I think you got a stronger batch of White Flood then me :stick:

Good job, bro, looks like you're work'n hard.
 
Lookn good Emerge!....lookn real good!
 
VolcomX311 said:
Almost an entire workout of PR's, holy shite. I think you got a stronger batch of White Flood then me :stick:

Good job, bro, looks like you're work'n hard.
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I attribute it to being a novice to body building. As exciting as this is, I know at some point the gains and progress will slow down and it will get harder.
 
Day 20: Saturday 11/8/08 Legs

Leg Press
280x10
280x10
280x10

Weird Free-Weight Squat Machine Thing
149x10
149x10
149x10
149x10


Bosu Ball Ass-to-Grass Squats
20
20
20
20

Leg Ext
110x15
110x15
110x15

Calve Raises on Leg Press
280x30
280x30
280x30

Another one of my knee rehab days. I felt good this session. I plan on doing one more of these IF my knee doesn't feel better, and then going back to my normal leg routine.
 
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Can you explain the weird free weight squat thing?
 
Day 21: Sunday 11/9/08 Rear Delts/Traps/Forearms/HIIT

D.B. Bent Over Reverse Flies (Pronated)
20x12
25x10
25x10
25x10

Cable Crossover Reverse Flies
20x15 +5 reps from last week
25x10 +5 lbs from last week
25x10 +5 lbs from last week
25x10 +5 lbs from last week

D.B. Unilateral Shrugs
70x12 +2 reps from last week
70x12 +2 reps from last week
70x12 +2 reps from last week
70x12 +2 reps from last week

B.B. Behind the Back Shrugs (Smith Machine)
225x10
225x10
225x10
225x10

B.B. Wrist Curls
45x20 +8 reps from last week
55x18 +8 reps from last week
65x14 +6 reps from last week
65x10 +2 reps from last week

B.B. Reverse Wrist Curls
25x15
25x12
35x8
35x8

HIIT (on stationary bike)
5 Minutes Warm Up
20 Second Sprint 40 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
1 Minute Cool Down

I had a sweet pump in my forearms. And, after the HIIT session I had a huge pump in my legs too. Good workout, nice clean energy.
 
werd up! Lookn good broski!
 
Weiiird!!! I thought I woke up with food poisening this morning. Turned out to be cramps...lol jus messin...but yeah eating as much we bodybuilders have to puts us at a higher risk to eat some bad food. rest up homie. The weights will be there when you are all healed up!
 
metroba said:
Weiiird!!! I thought I woke up with food poisening this morning. Turned out to be cramps...lol jus messin...but yeah eating as much we bodybuilders have to puts us at a higher risk to eat some bad food. rest up homie. The weights will be there when you are all healed up!
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It sucked man. Worst is that I couldn't eat because everything grossed me out. I feel better today though. I shall do it up.
 
Day 23: Tuesday 11/11/08 Shoulders/Chest/Tris

Military Press (Smith Machine, Wide Grip)
135x15
155x15
175x8
175x8

Rotary Shoulder Press (Narrow Grip)
50x15
70x12
80x8
80x8

Upright Row (Smith Machine, Wide Grip)
155x15 +3 Reps from last week!
165x12 +4 Reps from last week!
165x12 +4 Reps from last week!
175x8 +10 lbs from last week!

D.B. Bench
65x10
70x6
70x4

Tricep Pull Down
75x15
75x15
75x15
75x15

So, with last week's success of Db unilateral military press of 60 by 15 reps for four sets, I decided that it's time to change my workout a bit. I hope Renegade Rows is okay with that, if not I won't have trouble going back to my previous routine.

I felt it was time to change. I started that routine with that exercise 9/8/08 and it's been two months of it already. I started with 45 lb DB for 15 reps. So, I've increased 15 pounds on each DB in two months time for the same amount of reps. I feel like I am no longer responding to that exercise as much as I was in the beginning. I will probably go back to that exercise after this one unless I decide to cut.

Today's workout was pretty good for a change up. Next time I will be more in tune with my weights and reps. I did keep the upright rows, because this is the first time I have done that exercise and I still see a lot of progress every week and potential to realize. I have a small pump in my shoulders that I have been missing from subsequent shoulder workouts. I will slowly add back in the front and lateral db raises as well.

However, I am somewhat disappointed in my db bench press numbers. I know that I am pre-fatigued from all the shoulder work, but I'd still like to put up bigger numbers. Oh well, I will work hard. I had good clean energy and the tingles are still there. :)

I'm cooking 2 lbs of lean ground beef and 15 oz of fries for PW nutrition. w00t
 
Hey, does anyone know the difference in muscle stimulation in military/shoulder press when comparing wide grips and narrow grips? I'm very interested in finding out how I can manipulate my progress by varying my grips.
 
Day 24: Wednesday 11/12/08 Lats/Bis/Back

Lat Pull Down (Wide)
170x12
170x12
170x12
170x12 +2 reps from last week

Lat Pull Down (Narrow)
160x12 +2 Reps from last week
160x12 +2 Reps from last week
160x12 +2 Reps from last week
160x12 +2 Reps from last week

Barbell Row
145x15 +3 Reps from last week
155x12 +10 lbs from last week
155x12 +10 lbs from last week
155x12 +10 lbs from last week

Good Mornings
95x15 +3 reps from last week
105x12 +2 reps from last week
115x10 +10 lbs from last week

BB Curls
60x10
60x10 +1 Rep from last week
60x10 +2 Reps from last week
60x10 +2 Reps from last week

Today was a weird experience with white flood. I had a stimmed out feeling. I was really really cracked out today. I didn't enjoy it. I don't know what else could have done this to me, I didn't have any other supplements nor did I drink coffee or anything of the sort.

Anyway, workout went pretty good. I had a great massive pump in my biceps and a mini pump in my shoulders. Which is kind of weird, because I don't usually get a pump in my shoulders on these days.

As soon as I get 170 for 15 reps in each four sets, I'm going to start doing pull ups and also kick out narrow grip pull downs for an alternate.

PW meal: .88 pound chicken breast (raw) and 2 mashed white potatoes.

I would really appreciate some input on my questions from my last log entry if anyone can help. :)
 
So, today is BJJ. I am taking WF 2 hours pre-training because I don't want to be up all night and because I had it with food. Food always slows the process for me. I am going to start posting my nutritional data as often as possible open to critiques.

Video of the Moment:
[nomedia="http://www.youtube.com/watch?v=chetso2NAKY"]YouTube - Broadcast Yourself.[/nomedia]

That clock choke is ****ing NASTY. If you look closely, you can see that Royce was beyond choked out. He was given CPR to REVIVE. Lol, I love it. (Not that I'm a Royce hater, but just the brutality is what I love.)
 
Day 25: Thursday 11/13/08 BJJ


Our black belt wasn't there today due to back issues. So, our brown belt and one of our purple belts taught class today. We had a vigorous warm up. One of which I had never done. We did this deal where we had to do 10 push ups then 10 squats, then 9 push ups and 9 squats, etc. all the way to 0. My chest didn't get tired at all, but my legs had a little lactic acid build up by the end of the exercise. We then went into armbar, guard situps, and switching sides in open guard versus a standing oponent.

I felt very good today. I was able to push myself pretty hard since I knew I would be taking easy because of my knee. I actually enjoyed more activity tonight than usual and even felt good enough to triangle the **** out of some dude. Good times. I also got try out a butterfly and half butterfly sweep that I've been wanting to start working.

I'm sure some of this might be foreign to you guys. Not that anybody is keeping up with this log anymore. :( However, if you are curious I will definitely oblige your interest.

I put my order in finally, osteo sport and some other goodies. I can't wait to start using it, I feel my knee really needs the extra help.

Post Training Meal:
.88 grams chicken breast
2 cups quinoa


5 Great Reasons to Try Quinoa
by Dr. Carmin Iadonisi

quinoa.jpg

Everyone knows that whole grains provide a whole host of health benefits including lowering heart disease risk and helping with weight maintenance.

I love to experiment with different whole grains and by far one of my favorites is Quinoa (pronounced Keen-wa).

Over the past few years, I would often start my day with a big bowl of hot quinoa mixed with walnuts, flaxseeds, berries and protein powder. It is one breakfast that leaves me feeling satisfied and full of energy for the rest of the day.

Recently, my wife has become an expert at cooking quinoa and we now eat it as a side dish more often than rice or sweet potatoes.

If you have never eaten quinoa, here are 5 reasons to add it into your diet:

1. Price - Quinoa is inexpensive.
One of the biggest challenges that I hear from patients is that eating healthier is often too costly. I agree that many organic foods are more expensive, but whole grains are one exception. For only $2.95 per pound- you have enough quinoa to eat several times in one week.

2. Quinoa is gluten free
With the rising incidence of Celiac's disease in many populations, Quinoa is one grain that contains no gluten, so it is safe for anyone with Celiac’s disease or a suspected intolerance to wheat products.

3. Quinoa is a good source of protein.
A ½ cup serving of dry quinoa has approximately 11 grams of protein. When cooked, one cup of quinoa is about 254 calories and has almost 9 grams of protein.

4. Quinoa is loaded with minerals
Quinoa contains potassium, magnesium and manganese. Of these three minerals, magnesium is one of the most common mineral deficiencies in the body. Magnesium helps regulate the absorption of calcium, energy production and aids with muscle contraction.

5. Quinoa is easy to cook.
One of the easiest ways to make quinoa is to take 1 cup of quinoa and boil it with 2 cups of organic chicken broth. This normally takes about 15 minutes. As the quinoa is finished, add 1 Tbsp of curry powder. Now you can sprinkle in anything you want from raisins to sautéed mushrooms and enjoy.
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Daily Nutrition Data
Calories 2,683
Fat 71.2 641 25%
Carbohydrate 309.8 1,225 47%
Protein 185.5 742 28%
 
damn man! Strength is goin up big time!
 
Day 27: Saturday 11/15/08 Legs

Leg Press
225x15
275x12
295x10

Weird Free-Weight Squat Machine Thing
149x10
149x10
149x10

Leg Ext
110x15
110x15
110x15

Calve Raises on Leg Press
295x25
295x25
295x25

Ham Curls
60x12
60x12
60x12

Ass-to-Grass Squats
65x10
85x10
105x8

I'm taking it very slow with these widow makers because 1 it's the first time I have ever done them, and 2 I have to nurse my knee. I can't wait until I get my osteo-sport, I hope it helps me many. I might spike it with more glucosamine too. We'll see.

This workout was pretty good. My knee popped a couple of time on the first set of widow makers, but that went away. Not much pain to report. I had my girl watch me to make sure I didn't round my back and she said I had good posture. So w00t to that. Not much of a pump today though, weird.

I did/do feel like I can handle more volume but I know I must be patient with my knee. Maybe I'll add some hip abductor and deductor next time, which will help my BJJ too.

Good energy today, slight stimmed out feeling. Still tingly. I had tingles and also a burning sensation from the bengay. Lol weird combo.

Will update nutrition later as I have a lot of eating left to do.

Nutrition:
Calories 2,848
Fat____________83.0____746____26%
Carbohydrate____358.6___1,437__50%
Protein_________168.7___679____24%
 
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Widowmakers are the shizzle!! Keep it up dawgy!!
 
Emerge said:
So, today is BJJ. I am taking WF 2 hours pre-training because I don't want to be up all night and because I had it with food. Food always slows the process for me. I am going to start posting my nutritional data as often as possible open to critiques.

Video of the Moment:
Invalid Link Removed

That clock choke is ****ing NASTY. If you look closely, you can see that Royce was beyond choked out. He was given CPR to REVIVE. Lol, I love it. (Not that I'm a Royce hater, but just the brutality is what I love.)
Click to expand...

that was sick
 
I'm a quasi Royce hater, so it was extra sick to see him get beat. Ever watched old BJ Penn BJJ tournaments? BJ Penn as a BJJ white belt, schooled the hell out of a Jude Black Belt in subs.

[ame="http://www.youtube.com/watch?v=lUNgJPsUb1A"]YouTube - BJ Penn in a Judo Competition[/ame]
 
That's a tight video. BJ looks more like a damn purple though. BJ is an all time BJJ god becoming a TRUE black belt in 3 years. That is absurd!
 
Day 28: Sunday 11/16/08 Rear Delts/Traps/Forearms/HIIT

D.B. Bent Over Reverse Flies (Pronated)
25x10
25x10
25x10
25x10

Cable Crossover Reverse Flies
25x12 +2 reps from last week
25x12 +2 reps from last week
25x12 +2 reps from last week
25x12 +2 reps from last week

D.B. Unilateral Shrugs
70x12
80x10
80x10
80x10

B.B. Behind the Back Shrugs (Smith Machine)
225x10
245x10 +20 lbs from last week
265x8 +40 lbs from last week
265x8

B.B. Wrist Curls
65x15
75x7
75x7
75x7

B.B. Reverse Wrist Curls
35x8
35x8
35x8
35x8

HIIT (on stationary bike)
5 Minutes Warm Up
20 Second Sprint 40 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
10 Second Sprint 20 Second Rest
1 Minute Cool Down

Insane forearm pump. Those DB shrugs are a bit heavy for my grip. :( Lol, but it felt good to put some more weight on some of these exercises. I think I can finally dead lift again and my knee will be fine. I will try it out this week. I'm thinking about moving biceps to Sunday so I can have some dead lifting. Who know's well see.

Oh, also sick sick sick vascularity yesterday in the gym. My delts looked very solid and I could see the muscle fibers dancing a lot while doing the reverse flies.

Nutrition
Calories_______________2,630
Fat__________65.8_____585____22%
Carbohydrate__279.2____1,122__43%
Protein_______224.3_____913___35%
 
Yo man lets get some pics up! Im sure youve made some great progress!
 
Great lookin workout man! Really doin it right here! Glad to see your not half assin it! :clap2:
 
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