Warneckutz gets stacked on the C.L. Stack

[Warneckutz]

Now that my competition is over, I'm free to get back on a full supplement schedule. I've never done one of these logs "on-line" so I'll try to be brief and to the point with everything. I'll start tomorrow (06.25.2007) and my goal for the next two months is to stay pretty lean but add some size (if possible).

Anyway, I'll be using Purple Wraath, Green MAGnitude, White Flood and GlycerGrow and Orange TRIad at first, followed by the additions of White Blood, Green Bulge and Blue Up two weeks from tomorrow. (After the first cycle, I'm probably going to add M.N.'s X-Factor and D.S.' ActivaTe)

I've never used an Controlled Labs products, but from what I've read and heard, there's a great chance I'll make some great gains!


Some Quick Stats:

Age: 29
Height: 6' 3.5"
Weight: 196 (avg), 180.5 (competition)
Years Training: 10

Competitions: 2nd Place (Middleweight Novice), NGA Championships in Annapolis, MD

Do people usually post some before and after pics for their logs?


Hope it's informative and enjoyable!

V/R,

ANT

[pu12en12g]

Awesome ! Plus congrats on 2nd Place (better you than me !!!) :cool:

[Warneckutz]

Awesome ! Plus congrats on 2nd Place (better you than me !!!) :cool:

Thank you, sir!

I took today off since I figured I'd be pretty beat up from the bodybuilding show yesterday and I was. Felt pretty run down this morning, but I had breakfast (Egg White & Asparagus omelet and 1 cup of oatmeal + Syntrax Matrix Cookies & Creme - 30g) and felt better.

Weighed in at 191 pounds at the gym, that's 10.5 pound increase since 11am yesterday at my weigh-in! My early morning workout was rushed (I took the day off and STILL had to rush somewhere) so I did Wide-Grip Exercises for my back.

Pre-Workout: 2 scoops of White Flood + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

I was exhausted today, but I have to give the C.L. Stack 99% of the credit just to get in to the gym this morning as well as this afternoon. I don't know if it's due to being so lean for the contest or if it was in fact the White Flood but my veins stayed pumped the entire morning and afternoon.

********
My Routine:

(Morning)
BACK
W/G Pull-Ups: 15, 12, 10, 12
Smith W/G Row: 105lbs x 10, 105lbs x 13, 125lbs x 12, 145lbs x 10
W/G Lat Pulldowns: 150lbs x 12, 160lbs x 10, 180lbs x 6, 180lbs x 6
Hyper-Extensions: 12, 12, 12, 12

CALVES
Seated: 70lbs x 25, 70lbs x 25, 95lbs x 20, 95lbs x 20, 120lbs x 20,
120lbs x 20, 145lbs x 20, 145lbs x 20

Tyson's Corner Mall (sweeeeeet!)

(Afternoon)
BACK
C/G Pull-Ups: 15, 15, 12, 14
D-Bell Row: 80lbs x 12, 80lbs x 11, 90lbs x 10, 90lbs x 10
Cybex Row: 120lbs x 12, 120lbs x 12, 140lbs x 10, 140lbs x 10

CARDIO (bike)
30mins = 500 calories

Not a very good day, but totally spent from my competition yesterday, so I guess I can't cry.

[Warneckutz]

Pre-Workout: 2 scoops of White Flood + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

Biceps

B-Bell Curl: 95lbs x 13, 105lbs x 11, 115lbs x 5
D-Bell Curl: 50lbs x 10, 60lbs x 7, 60lbs x 6
E~Z Curl: 85lbs x 11, 85lbs x 10, 85lbs x 10
F.M. Dbl-Bi Cable Curl: 50lbs x 15, 60lbs x 15, 70lbs x 10

Triceps

Skull Crusher: 65lbs x 13, 85lbs x 10, 85lbs x 10
C/G Bench: 135lbs x 14, 185lbs x 5, 185lbs x 5
U-hand cable P-down: 42.5lbs 15, 52.5lbs x 15, 62.5 x 12
V-Bar P-down: 62.5lbs x 15, 72.5lbs x 12, 82.5lbs x 12

CARDIO (bike)
30 mins = 600 calories


I keep telling myself that I'm still recovering from the long dieting process, but I'm getting a little irritated and I want to at least get my numbers back to where they were.

[pu12en12g]

CARDIO (bike)
30 mins = 600 calories


Nice !!! I only hit about 450-500 per 30 mins :cool:

[Warneckutz]

Nice !!! I only hit about 450-500 per 30 mins :cool:

It's that added resistance. ;)

Since my carbs are up, I've been able to do higher resistance on the bike. I'm getting ready to go back to our step machine, total hell! ;)

[Warneckutz]

Nice !!! I only hit about 450-500 per 30 mins :cool:

It's 5 UPC Labels for a shirt, correct? Any new designes coming out?

Thanks!

-ANT

[pu12en12g]

It's 5 UPC Labels for a shirt, correct? Any new designes coming out?

Thanks!

-ANT

Yep 5 for the T-Shirt. We have new colors available every few months, but the blue one is very popular. I think the Black one is 2nd.

[Warneckutz]

Pre-Workout: White Flood x 2 + Orange TRIad
Mid-Workout: Purple Wraath + GlycerGrow
Post-Workout: Green MAGnitude

Shoulders

Military (Smith) Press: 155lbs x 9, 155lbs x 10, 155lbs x 9, 105lbs x 15
1-arm D-Bell Side Lat: 30lbs x 12, 40lbs x 10, 40lbs x 10, 50lbs x 8
Bent-Over D-Bell Lat: 30lbs x 12, 30lbs x 12, 35lbs x 10, 35lbs x 10
Front D-Bell Raise: 20lbs x 15, 20lbs x 15

C/G Upright Row (Oly Bar): 95lbs x 12, 95lbs x 9, 95lbs x 9

Traps

HS Shrug: 200lbs x 40, 400lbs x 30, 400lbs x 30, 600lbs x 20, 600lbs x 20, 690lbs x 15, 735lbs x 12

CARDIO (bike)
22.5 mins = 450 calories

[cervasa1977]

Congrats on 2nd place and looking forward to this log!!!!!!!!

[Warneckutz]

Congrats on 2nd place and looking forward to this log!!!!!!!!

Thanks!!!

I'm looking to do the impossible and put on 10-15lbs of muscle for the next year... we'll see how that goes!

I wanted to add X-Factor, ActivaTe, Rebound and Lean Extreme to the mix, but I'm going to wait for the new ActivaTe Extreme to come out. If it gets delayed too much I will use ****'s MASS STACK with the CL stack first.

[CONTROLLED LABS]

subscribed, looking good :)

[Warneckutz]

Pre-Workout: White Flood x 2 + Orange TRIad
Mid-Workout: Purple Wraath + GlycerGrow
Post-Workout: Green MAGnitude + GlycerGrow

Quads

Leg Press: 280lbs x 20, 480lbs x 18, 680lbs x 9
Smith Squat: 105lbs x 10, 105lbs x 10, 105lbs x10
Leg Extension: 100lbs x 12, 120lbs x 10, 140lbs x 9, 160lbs x 7, 180lbs x3
Front Smith Squat: 65lbs x 8, 65lbs x 8,
(Even though the gym's A/C was running well, the humidity inside and out made a few of us sick today - and why does everyone do legs when I want to do them?! )


Hams

Stiff-Leg Deadlifts: 95lbs x 15, 115lbs x 15, 135lbs x 12, 135lbs x 12, 155lbs x 8, 155lbs x 8
Laying Dual Leg Curl: 80lbs x 14, 110lbs x 9, 110lbs x 9
Laying Single Leg Curl: 30lbs x 10, 40lbs x 9, 50lbs x 7

CARDIO (bike)
25 mins = 500 calories

[Warneckutz]

Pre-Workout: White Flood x 2 + Orange TRIad
Mid-Workout: Purple Wraath + GlycerGrow
Post-Workout: Green MAGnitude + GlycerGrow

Chest

Inc. Bench Press: 135lbs x 15, 185lbs x 8, 185lbs x 7, 135lbs x 13
Flat D-Bell Press: 80lbs x 12, 85lbs x 10, 90lbs x 8, 90lbs x 8
Dec. Smith Press: 105lbs x 14, 125lbs x 14, 145lbs x 11, 155lbs x10
Inc. Cable Fly: 40lbs x 15, 50lbs x 15, 60lbs x 10, 60lbs x 10
Pec Deck: 120lbs x 15, 150lbsx 12, 180lbs x 8, 180lbs x 6

Abs

Hanging Leg Raise: 15, 15, 13, 17
Broomstick Twists: 15, 15, 20, 20, 20
D-Bell Side Bends: 30lbs x 15, 40lbs x 15, 50lbs x 15, 40lbs x 15
Seated Ab Machine: 30lbs x 25, 40lbs x 25, 50lbs x 25, 40lbs x 25, 30lbs x 25

CARDIO (bike)
22 mins = 500 calories

[pu12en12g]

CARDIO (bike)
22 mins = 500 calories

Yea budday !!

That's intense !!! :cool:

[Warneckutz]

Yea budday !!

That's intense !!! :cool:

I have to tell you, I think the Orange TRIad has made a difference with my joints. Prior to the show (maybe for about a week or so) my elbows were killing me. Since I've been on O.T. (just under a week) that pain has completely subsided (even during my workouts).

I think I'm still suffering from the last few days leading up to the contest (and then hitting the weights the very next day), the muscle soreness has been intense... Eh, shake it off!! ;)

[pu12en12g]

I have to tell you, I think the Orange TRIad has made a difference with my joints. Prior to the show (maybe for about a week or so) my elbows were killing me. Since I've been on O.T. (just under a week) that pain has completely subsided (even during my workouts).

Similar reports are coming in. Even people who didn't really consider their joints a "problem" are reporting the benefits.... meaning that their joints aren't even temporarily hurting during cardio etc..

[Warneckutz]

Pre-Workout: White Flood x 2 + Orange TRIad
Mid-Workout: Purple Wraath + GlycerGrow
Post-Workout: Green MAGnitude + GlycerGrow

Calves

Standing: 70lbs x 30, 90lbs x 25, 100lbs x 15, 120lbs x 13
Seated: 115lbs x 25, 140lbs x 20, 185lbs x 13, 140lbs x 20
Leg Press: 80(sled)lbs x 30, 170lbs x 25, 170lbs x 25, 170lbs x 25

Serratus

Cable Pressdown: 70lbs x 25, 85lbs x 18, 95lbs x 15, 100lbs x 12
Cybex Lat Machine: 30lbs x 15, 20/30lbs x 10/10, 30lbs x20, 30lbs x 20

Abs

Hanging Leg Raise: 20, 20, 20, 20

CARDIO (bike)
35 mins = 700 calories

[Warneckutz]

Pre-Workout: White Flood x 2 + Orange TRIad
Mid-Workout: Purple Wraath + GlycerGrow
Post-Workout: Green MAGnitude + GlycerGrow

Abs

Cable Crunch: 80lbs x 25, 80lbs x 25, 90lbs x 25, 90lbs x 25, 50lbs x 25
Crunch: 20/20/20/20/20, 20/20/20/20/20, 20/20/20/20/20

CARDIO (bike)
20 mins = 350 calories

+++ Had an extra shot of Purple Wraath and GlycerGrow during dinner +++

[Warneckutz]

*** Feeling GREAT today!!! All the soreness (except for my legs) is finally over. I guess it just took that long for my body to recover from the 29 hours of water depletion it went through last Sunday?!!?!?! ***

Pre-Workout: 2 scoops of White Flood + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

(The following workout was taken from Muscle & Fitness' August 2007 Issue)

Biceps

(Oly. Bar) Barbell Curl: 115lbs x 6, 115lbs x 6, 105lbs x 8
Seated Inc. D-Bell Curl: 55lbs x 6, 50lbs x 8, 45lbs x 10
Hammer Strength Preacher: 105lbs x 10, 105lbs x 10, 90lbs x 12

Triceps

Tricep Dips: 12, 12, 16
Overhead D-Bell Ext: 70lbs x 10, 80lbs x 8, 70lbs x 12
1-arm Cable K-Back: 17.5lbs x 10, 17.5lbs x 10, 12.5lbs x 12

Abs

Broomstick Twists: 25, 25, 25, 25

CARDIO (bike)
20 mins = 350 calories

*** As mentioned above, I'm feeling a LOT better. The soreness will no longer be an issue and it looks as if I'm going to be able to get pretty close to my heavy lifting days shortly! Yay. ***

[Warneckutz]

Pre-Workout: 2 scoops of White Flood, 1 scoop Green MAGnitude, 1 scoop GlycerGrow + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath + 1 scoop Glycergrow

Back

(This is my first attempt at deadlifting. I've always had lower back problems but one of the things I was told I really needed to work on for the next competition is my lower back, so I gave it a shot... with little success, next time though!!!)

Deadlift: 95lbs x 11, 95lbs x 12, 95lbsx 12, 95lbs x 6 (I had no luck with the form, my boss suggested I try the U-shaped Olympic Bar, I'll give that a shot next week)
D-Bell Row: 90lbs x 10, 100lbs x 9, 110lbs x 8, 120/60lbs x 6/15
C/G U-Hand Smith Row: 65lbs x 20, 105lbs x 18, 155lbs x 9, 125lbs x 12
W/G Lat Pulldown: 80lbs x 15, 100lbs x 13, 120lbs x 9
C/G Lat Pulldown: 100lbs x 13, 130lbs x 10, 160lbs x 9
W/G Pull-Ups: 9, 25lbs x 6, 25lbs x 7
C/G Pull-Ups: 8, 25lbs x 9, 25lbs x 7

Biceps (two days in a row is NOT normal for me, but I'm just going with the M&F article mentioned on Day 8)

Rope Hammer Curl: 45lbs x 20, 55lbs x 15, 55lbs x 15, 55lbs x 15, 60lbs x 14, 60lbs x 12, 60lbs x 12, 60lbs x 12, 60lbs x 12
(Exactly 30 seconds of rest between each set)

Aside from my ego and pride take a big knock when I tried deadlifting for the first time, I felt GREAT! Mixing White Flood and the Green MAG (Sour Apple) really... umm... woke me up! ;-)

CARDIO (bike)
20 mins = 400 calories

[Warneckutz]

Pre-Workout: 2 scoops of White Flood + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath + 1 scoop GlycerGrow

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

*** If there was ever a day I needed some sleep, it would be tomorrow (more on that at the end of this report), but the next day would've been today, only 5 hours of sleep... I was a little "off" during my workout. ***

Quad

Smith Squat: 105lbs x 10, 105lbs x 12, 125lbs x 10, 125lbs x 10
(my lower back was tight... I don't know if it is a "good" tight or a "bad" tight yet... it doesn't ache in a bad way though.)
Leg Press: 480lbs x 10, 480lbs x 13, 570lbs x 10, 660lbs x 7
Leg Extension: 100lbs x 10+5, 120lbs x 9+5, 140lbs x 8+5, 160lbs x 7+4, 180lbs x 5+2

Hams

Seated Leg Curl: 80lbs x 20, 100lbs x 20, 120lbs x 20, 140lbs x 12
Stiff-Leg Deadlift: 115lbs x 15, 135lbs x 14, 145lbs x12, 145lbs x 10
Laying Leg Curl: 60lbs x 12, 60lbs x 12, 60lbs x 12

Calves

Leg Press: 80 (sled)lbs x 30, 280lbs x 20, 480lbs x 10, 280lbs x 25, 80 (sled)lbs 30

CARDIO (bike)
21 mins = 400 calories


** I doubt I'll have anything to report tomorrow since I have no idea what time I'll be getting out of work, I may be there from 6am till midnight depending on the circumstances. The bonus to it is that I'll get a day of rest (sort of) and I'll have an extra day off next week!!! **

[Warneckutz]

I'm bored out of my mind, feeling restless. I went ahead and took my normal dosages:

White Flood + Orange TRIad
Purple Wraath + GlycerGrow
Green MAGnitude + GlycerGrow

I'm plotting out tomorrow routine (Chest & Abs) and I think I'm going to go ahead and add in Green Bulge, White Blood and Blue Up to my current stack.

I'd love to at least do some cardio, maybe I'll get some abs in tonight so I don't feel too lazy!

[cervasa1977]

I'm bored out of my mind, feeling restless. I went ahead and took my normal dosages:

White Flood + Orange TRIad
Purple Wraath + GlycerGrow
Green MAGnitude + GlycerGrow

I'm plotting out tomorrow routine (Chest & Abs) and I think I'm going to go ahead and add in Green Bulge, White Blood and Blue Up to my current stack.

I'd love to at least do some cardio, maybe I'll get some abs in tonight so I don't feel too lazy!

looks like you are going to have one sick stack going on here......

[Warneckutz]

looks like you are going to have one sick stack going on here......

Well, I guess I'm looking at the end of this month or early August to throw in X-Factor with ActivaTe EXTREME, and Rebound. Hopefully THAT will be a MAJOR STACK!

[cervasa1977]

Well, I guess I'm looking at the end of this month or early August to throw in X-Factor with ActivaTe EXTREME, and Rebound. Hopefully THAT will be a MAJOR STACK!

that does seem like a killer stack

[Warneckutz]

I couldn't do it. I *HAD* to do something!

I hit the gym on the way home and did the bike for 20 minutes (400 calories).

I need help.

[ashley2212]

I need help.

Yes :)

[Warneckutz]

Pre-Workout: 2 scoops of White Flood + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath + 1 scoop GlycerGrow

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow


Chest

Inc. Bench Press: 155lbs x 20, 165lbs x 11, 175lbs x 8, 155lbs x 13
Flat D-Bell Press: 90lbs x 11, 95lbs x 8, 95lbs x 8, 100lbs x 6
FM Cable X-Over: 50lbs x 20, 60lbs x 15, 70lbs x 12
Dec. Bench Press: 135lbs x 15, 185lbs x 9, 185lbs x 8
D-Bell Fly: 30lbs x 12, 40lbs x 8, 40lbs x 10

Triceps
(The following workout was taken from Muscle & Fitness' August 2007 Issue)

Overhead Cable Ext: 50lbs x 20, 50lbs x 20, 60lbs x 15, 60lbs x 15, 60lbs x 15, 60lbs x 15, 50lbs x 18, 50lbs x15
(Exactly 30 seconds of rest between each set)

Abs

Decline Crunch: 30, 30, 25, 15
Dec. Russian Twist: 15lbs x 10, 15lbs x 10, 15lbs x 10

CARDIO (bike)
22 mins = 400 calories

[pu12en12g]

I couldn't do it. I *HAD* to do something!

I hit the gym on the way home and did the bike for 20 minutes (400 calories).

I need help.

Been there, done that :D

Sounding good so far !!

[Warneckutz]

Pre-Workout: 2 scoops of White Flood, White Blood, Green Bulge, Blue Up + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath + 1 scoop GlycerGrow

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

Abs

Cybex Ab Machine: 30lbs x 25, 40lbs x 25, 50lbs x 25, 40lbs x 25, 30lbs x 25
Cybex Oblique Machine: 30lbs x 15, 30lbs x 15, 30lbs x 15

Back
(attempting to learn how to deadlift... still...)
Deadlift (U-Bar): 95lbs x 10, 95lbs x 10, 95lbs x 12, 115lbs x 10
W/G Smith Row: 105lbs x 16, 155lbs x 12, 175lbs x 10, 195lbs x 8
D-Bell Row: 100lbs x 12, 110lbs x 10, 120lbs x 8 > 60lbs x 15
C/G u-Hand Smith Row: 155lbs x 10, 155lbs x 10, 105lbs x 15, 105lbs x 15

Hyper-Extensions: 12, 10lbs x 12, 12, 10lbs x 12, 12, 25lbs x 12

Biceps

E~Z Cable Curl: 27.5lbs x 20, 27.5lbs x 20, 32.5lbs x 18, 32.5lbs x 18, 37.5lbs x 15, 37.5lbs x 15, 42.5lbs x 12, 42.5lbs x 12
(Exactly 30 seconds of rest between each set)


CARDIO (bike)
20 mins = 400 calories

[Warneckutz]

Pre-Workout: 3 scoops of White Flood, White Blood, Green Bulge, Blue Up, Orange TRIad (2), + 1 scoop GlycerGrow

Mid- Workout: 2 scoops of Purple Wraath + 1 scoop GlycerGrow

Post-Workout: 2 scoops Green MAGnitude + 1 scoop GlycerGrow

(Notice: I upped the dosage on everything because I was training with my friend who is a little crazy and he was talking about going a little nuts with traps - my kind of lifter!!! ;) )

Shoulders

Smith Military Press: 125lbs x 17, 155lbs x 12, 175lbs x 8+2, 185lbs x 5
D-Bell Lat. Raise: 30lbs x 12 (1-arm), 20lbs x 12 (dual), 40lbs x 10 (1-arm), 30lbs x 10 (dual)
Front B-Bell Raise: 30lbs x 12, 30lbs x 12, 40lbs x 6, 40lbs x 6 (obvious weak point)
Rev. Cable X-Over: 25lbs x 12, 30lbs x 12, 35lbs x 6, 45lbs x 10

Traps (this got a little interesting and VERY cRaZy!)

B-Bell Shrugs: 225lbs x 30, 315lbs x 30, 405lbs x 20, 405lbs x 20, 315lbs x 22, 225lbs 25, 225lbs x 30, 135lbs x 45 (my all-time BEST is *60reps*, Brian did *70* - Damn show off! ;) )
Behind-Back Shrugs: 225lbs x 15, 225lbs x 15, 225lbs x 15, 225lbs x 15
Smith Upright Row: 85lbs x 6 (C/G), 85lbs x 7 (W/G), 85lbs x 7 (C/G), 85lbs x 7 (W/G)

CARDIO (bike)
22 mins = 350 calories


*Pretty good day!!! I felt strong and the Military Press and B-Bell shrugs definitely showed shades of my workouts about 6 months ago when I was weighing in over 200lbs, so I think I've got something going here!!!

[Warneckutz]

Pre-Workout: 2 scoops of White Flood, White Blood, Green Bulge, Blue Up + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow

(The following workout was taken from Muscle & Fitness' August 2007 Issue)

Biceps

E~Z Curl: 115lbs x 6, 115lbs x 6, 105lbs x 8
Alt. D-Bell Curl, Seated: 50lbs x 8, 50lbs x 8, 40lbs x 10
1-Arm High Cable Curl: 35lbs x 12, 40lbs x 10, 40lbs x 12

(White Flood / White Blood has *REALLY* kicked in, everything was tight and one of the members came up to me and commented on the the fact that my arms looked to have swollen but there were more veins - must be doing SOMETHING right!)

Triceps

C/G Bench Press: 185lbs x 6, 185 lbs x 6, 185lbs x 8 (I need to push myself to do more weight)
O-Head D-Bell Ext: 80lbs x 8, 85lbs x 8, 75lbs x 10
Straight-Bar Pushdown: 57.5lbs x 10, 62.5lbs x 10, 62.5 lbs x 12

NO CARDIO!!

* I need to quickly figure out what I can handle... I'm finding that what seems to be heavy isn't as heavy as I could go if I concentrate and push more - I must say that my numbers, while not at their peak, have come back much quicker than usual after leaning out - especially after the extreme diet I put my body through lately. Mucho credit to the C.L. stack!!! *

[Warneckutz]

Pre-Workout: 2 scoops of White Flood, White Blood, Green Bulge, Blue Up + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow + PrimaForce Xtend (Watermelon)

This wasn't much of a workout. Hit the gym at 6:30am because I had to take my car to Annapolis for service-work.

I just did a few light chest and tricep movements, nothing worth recording...

Yep, that's about it!!!

[Warneckutz]

Pre-Workout: 2 scoops of White Flood, White Blood, Green Bulge, Blue Up + Orange TRIad (2)

Mid- Workout: 1 scoop of Purple Wraath

Post-Workout: 1 scoop Green MAGnitude + 1 scoop GlycerGrow + PrimaForce Xtend (Watermelon)

Quads

D-Bell Step-Up: 30lbs x 10, 30lbs x 12, 40lbs x 10
Smith Lunge: 65lbs x 10, 75lbs x 10, 85lbs x 10, 95lbs x 10
Leg Press (3 sec. squeeze for each rep): 280lbs x 16, 280lbs x 20, 280lbs x 20, 280lbs x 20
Leg Extension: 120lbs x 12, 150lbs x 8+2, 180lbs x 6

Calves

Standing: 40lbs x 25, 70lbs x 20, 90lbs x 20, 110lbs x 20, 130lbs x 10, 130lbs x 10, 100lbs x 15 > 50lbs x 15

Adduction Machine: 100lbs x 40, 130bs x 40, 200lbs x 20 (Moron in gym moved it from 160 to 200), 180lbs x 25

Abduction Machine: 100lbs x 20, 100lbs x 20, 100lbs x 20, 100lbs x 20

CARDIO (bike)
19mins = 400 calories