Jimmy's Controlled Labs White Flood Tablet Log

[Jimmy29LI]

Welcome!

Name: Jimmy
Age: 32
Height: 6ft
Weight: 182lbs-183lbs
History: Sports Trainer, MMA, Baseball

Measurements:
Shoulders - 49.75
Chest - 41
Arms - 15.25
Forearms - 12.25
Waist - 33
Thighs - 23.50
Calves - 14.25

Current Goal: Abs! Coming off of a long bulk and getting my cut on. Just started working with Tommy Jeffers. (Sporto)

Power/Hypertrophy Training Split

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Cardio HIIT/Rest
Day 4: Upper Body Hypertrophy
Day 5: Upper Body Hypertrophy
Day 6: Lower Body Hypertrophy
Day 7: Cardio HIIT/Rest

Nutrition:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2200

Supplements:
AST Multi
Now Fish Oil
White Flood (Obviously)
Scivation Whey
StarChem Labs BCAA Evolution

Notes:

I'd like to thank Controlled Labs for the opportunity to test this product out. I'll be updating this log after every workout with a full status report and answer any questions you guys have...Stay tuned for Day 1!



Starting Pic Taken Post Workout on 10/13/2008

[Jimmy29LI]

Day 1 - October 14th, 2008

Tuesdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200

Lower Body Power - 80%

BB Squats (Slow)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Leg Entensions (Sporto Method)
120 x 10
120 x 10

SLDL's (Slow)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Leg Curl (Sporto Method)
65 x 10
65 x 10

Standing Calve Raises (2 up, 3 down, 2 stretch at bottom)
162.5 x 8
162.5 x 8
162.5 x 6

Seated Calve Raises (2 up, 3 down, 2 stretch at bottom)
65 x 6
65 x 6

Notes:

First off...the bottle is f'ing huge. lol I poppped the top off the bottle about 45 minutes prior to my mid-day workout. First thing I noticed was how massive these tablet are! Not a big deal, I grabbed 8 tabs and was able to down them pretty quickly with no problem.

About 35 minutes after taking them I felt some slight BA tingles in my hands with an increase in HR. I get to the gym 10 minutes later and was pretty amped up, not a caffiene type amp but a smooth energy rush. The energy stayed that way up until I was finishing up Calves, which was near the end of the workout.

I notcied some crazy pumps in my hammies and calves, more so than usual. No massive energy crash that often comes with similar products. Happy with Day 1.

[bull.dogz]

I'm in.

[Jimmy29LI]

October 16th, 2008

Thursdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200

Chest and Back Hypertrophy

BB Rows (65% of 10RM - Slow)
145 x 10
145 x 10
145 x 10

T-Bar Rows (Slow)
90 x 10
90 x 10
90 x 10

Rack Chins (grip wide as possible)
Body Weight x 8
Body Weight x 8
Body Weight x 8

Weighted Hangs
Body Weight +45lbs x 45 Seconds

BB Bench (65% of 10RM)
150 x 10
150 x 10
150 x 10

Incline DB Press (Slow)
60 x 10
60 x 10
60 x 8

Flat DB Flys
45 x 12
45 x 10
45 x 10

Workout Notes:

Form was spot on while focusing on each and every rep. It's rediculous how light weight can feel so damn heavy when doing the exercises correctly. The rack chins were alot tougher than I thought they'd be. I can bust out some heavy ass pull ups but these are a totally different animal. Getting 3 reps of 8 with just my body weight was hard enough! Especially with a really wide grip and pause at the top. Only downer was getting 45 seconds on weighted hangs when I was supposed to go for 60. I'll be rockin' 60 seconds bext week...your damn skippy!

White Flood Tablet Notes:

I took another 8 tablets 45 minutes pre-workout...It hit me much harder this time. I was feeling pretty jumpy only 20 minutes after ingesting the tablets with no BA tingles. I got even jumpier about at around 45 minutes. Energy remained very high throught the workout with no crash. It was a gradual decrease which I've notcied for the 2nd straight workout. Pumps were strong especially while doing Chest.

[pu12en12g]

Sub'd !!

[Jimmy29LI]

October 17th, 2008

Fridays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 181.5lbs (taken 1st thing this morning)

Shoulders & Arms Hypertrophy

Seated DB Presses (65% of 10RM - Slow)
45 x 10
45 x 10
45 x 10

Cable Lateral Raises
3 Plates x 10
3 Plates x 10
3 Plates x 10

BB Shrugs
315 x 10
315 x 10
315 x 8

BB Curls
90 x 10
90 x 8
90 x 8

Skull Crushers
80 x 10
80 x 10
80 x 8

HS Preacher Curls
45 x 15
45 x 10

Tricep Cable Pushdown
140 x 12
140 x 10

Workout Notes:

I was amped up today...It's Friday and I have a weekend full of UFC and Jets Football Baby! The workout went very well, I kept a good pace and got a sick pump especially on arms.

White Flood Tablet Notes:

I took my usual 8 pills and honestly didn't feel much. I kept waiting for it to kick in and it never really did. I took 45 min pre-workout and didn't deviate from anything over the first few days. Wierd. So far 2 out of the 3 days were positive!

[Jimmy29LI]

October 18th, 2008

Saturdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 181.5lbs

Lower Body Hypertorophy

BB Squats (65% of 10RM)
155 x 10
155 x 10
155 x 10

Leg Entensions (Sporto Method)
125 x 12
125 x 10

SLDL's (65% of 10RM)
155 x 10
155 x 10
155 x 10

Leg Curl (Sporto Method)
70 x 12
70 x 10

Standing Calve Raises (2 up, 3 down, 2 stretch at bottom)
135 x 12
135 x 10
135 x 8

Seated Calve Raises (2 up, 3 down, 2 stretch at bottom)
65 x 6
65 x 6

Notes:

Word of the day? Form! Below parallel on squats, Weights to the floor on SLDL's and Sporto tempo on the other lifts. I kept a quick pace due to time constraints which made for a better workout.

White Flood Tab Notes:

2nd day in a row I didn't feel much after taking the tabs. I kept waiting for it to kick in, but but never did. I'm pretty sensitive to pre-work supp's so not feeling anythng is pretty wierd. Workout was good nonetheless!!!

[Jimmy29LI]

October 20th, 2008

Mondays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 181.5lbs

Upper Body Power

Bent BB Rows (90% of 5RM)
205 x 5
205 x 5
205 x 5
205 x 5

Lat Pulldown
155 x 10
155 x 10
155 x 8
155 x 8

BB Bench Press (90% of 5RM)
215 x 5
215 x 5
215 x 5
215 x 5

Machine Flys
140 x 10
140 x 8
140 x 8

Standing BB Overhead Press (90% of 5RM)
120 x 5
120 x 5
120 x 5
120 x 5

DB Curls
40 x 8
40 x 6

Cable Pushdown
145 x 8
145 x 8

Notes:

Focus was on point throughout the entire workout...I was definately in the zone today! I didn't need much rest between sets so I got out of the gym in about 45 minutes.

White Flood Tablet Notes:

This stuff seems to be hit or miss with me thus far. Today I got a rush of energy about 30 minutes after taking the tabs and was amped for the whole workout. I even had some BA tingles about 45 minutes in. Pums were in full effect, esecially while doing chest and back. Very impressed with the product today. So 2 days of nothing then bam...full effect!

[Jimmy29LI]

October 21st, 2008

Tuesdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 180.5lbs

Lower Body Power - 90%

BB Squats (90% of 5RM)
235 x 5
235 x 5
235 x 5
235 x 5

Leg Entensions (Sporto Method)
135 x 10
135 x 8

SLDL's (90% of 5RM)
235 x 5
235 x 5
235 x 5
235 x 5

Leg Curl (Sporto Method)
75 x 8
75 x 8

Standing Calve Raises (2 up, 3 down, 2 stretch at bottom)
175 x 8
175 x 6
175 x 6

Leg Press Calve Raises (2 up, 3 down, 2 stretch at bottom)
90 x 6
90 x 6

Notes:

Another solid session in the books...Form was still good despite going 90% intensity. I really have to focus on my form or I get sloppy. So far so good! I replaced seated calves with leg press calves because it hits 'em better. Not sure why, but they do!

White Flood Tablet Notes:

Another effective day for the tablets! I took my 8 pills around 3pm and was amped up and ready to go by 3:45pm. My heart was racing more than usual and had a little caffiene buzz going, but nothing serious. Had some wicked pumps in my calves and hammies. Didn't experience any BA tingles...Energy was steady throughout.

[Jimmy29LI]

October 23rd, 2008

Thursdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 180.5lbs

Chest and Back Hypertrophy

BB Rows (65% of 10RM - Slow)
145 x 10
145 x 10
145 x 10

T-Bar Rows (Slow)
95 x 10
95 x 10
95 x 10

Rack Chins (grip wide as possible)
Body Weight + 10lbs x 8
Body Weight + 10lbs x 8
Body Weight + 10lbs x 8

Weighted Hangs
Body Weight +45lbs x 50 Seconds

BB Bench (65% of 10RM) - (3 sec negative and pause)
150 x 10
150 x 10
150 x 10

Incline DB Press (Slow)
65 x 8
65 x 8
65 x 8

Flat DB Flys
45 x 12
45 x 10
45 x 10

Notes:

I'm starting to get the hang of rack chins (no pun intended)...I added 10lbs and felt fine so I'll be upping to 20lbs next week. You can really feel the blood pumping through your lats when doing these. I had a CRAZY pump going today...by far the best since starting the program.

White Flood Tablet Notes:

No energy rush! It actually made me more sleepy so it took awhile to get going in the gym. On a good note...the pumps were really strong.

One thing I've noticed is that I get very thirsty about 20-30 minutes after taking the tabs.

[bull.dogz]

Originally Posted by Jimmy29LI

I had a CRAZY pump going today...by far the best since starting the program.

White Flood Tablet Notes:

No energy rush! It actually made me more sleepy so it took awhile to get going in the gym. On a good note...the pumps were really strong.

One thing I've noticed is that I get very thirsty about 20-30 minutes after taking the tabs.

Make sure your getting in a lot of water.

[bodybytwa]

I notice the increase in thrist too.

[Jimmy29LI]

Originally Posted by bull.dogz

Make sure your getting in a lot of water.

I'm getting in about 1.5 to 2 gallons a day...I'll try to increase my water intake around my workout.

Originally Posted by bodybytwa

I notice the increase in thrist too.

Cotton mouth big time!

October 24th, 2008

Fridays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 180.5lbs (taken 1st thing this morning)

Shoulders & Arms Hypertrophy

Seated DB Presses (65% of 10RM - Slow)
45 x 10
45 x 10
45 x 10

Cable Lateral Raises
3.5 Plates x 10
3.5 Plates x 9
3.5 Plates x 8

BB Shrugs
325 x 10
325 x 8
325 x 8

BB Curls
90 x 10
90 x 8
90 x 8

Skull Crushers
80 x 10
80 x 10
80 x 10

BB Preacher Curls (3 sec negative)
50 x 12
50 x 10

Tricep Cable Pushdown
140 x 12
140 x 10

White Flood Tablet Notes:

The blood was a pumpin'! I took the tablets an hour before my workout as opposed to 45 minutes, which made a big difference. I got some BA tingles and a nice rush of energy. Pumps were stong...energy stayed high during workout.

[Jimmy29LI]

October 25th, 2008

Saturdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 180.5lbs

Lower Body Hypertorophy

BB Squats (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Entensions (Sporto Method)
140 x 12
140 x 10

SLDL's (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Curl (Sporto Method)
70 x 12
70 x 10

Leg Press Calves (2 up, 3 down, 2 stretch at bottom)
90 x 12
90 x 10
90 x 8

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
70 x 12
70 x 10
70 x 10

White Flood Tablet Notes:

The trick is to take the tabs 60 -70 min before your workout. Thats when it seems to peak as far as kicking in. Solid and sustained energy today. Last throughout the entire workout. Water uptake has diminished thirtyness.

[Jimmy29LI]

October 27th, 2008

Monays Diet:
Fat: 55g
Carbohydrates: 130g
Protein: 270g
Calories: 2095
Weight: 180.5 -181lbs

Upper Body Power

Bent BB Rows (Max 5RM)
230 x 5
230 x 5
230 x 5

Lat Pulldown
165 x 12
165 x 10
165 x 8

BB Bench Press (Max 5RM)
240 x 5
240 x 5
240 x 5

Machine Flys
150 x 10
150 x 8
150 x 8

Standing BB Overhead Press (Max 5RM)
135 x 5
135 x 5
135 x 5

DB Curls
45 x 6
45 x 6

Cable Pushdown
150 x 6
150 x 6

Notes:

I wanted to hit some good 5RM lifts while keeping good form...mission accomplished! I've lifted more in the past, but this is more gratifying than just throwing the weight around. I really felt it today! Diet on point as usual...weight holding around 181lbs.

White Flood Tablet Notes:

I had to rush my workout so I only had 30 minutes before to take the tabs. Again didn't feel anything until about an hour after ingestion. My fault. Once it kicked in though it was great....good energy and pumps.

[CONTROLLED LABS]

Originally Posted by Jimmy29LI

October 25th, 2008

Saturdays Diet:
Fat: 60g
Carbohydrates: 140g
Protein: 275g
Calories: 2,200
Weight: 180.5lbs

Lower Body Hypertorophy

BB Squats (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Entensions (Sporto Method)
140 x 12
140 x 10

SLDL's (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Curl (Sporto Method)
70 x 12
70 x 10

Leg Press Calves (2 up, 3 down, 2 stretch at bottom)
90 x 12
90 x 10
90 x 8

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
70 x 12
70 x 10
70 x 10

White Flood Tablet Notes:

The trick is to take the tabs 60 -70 min before your workout. Thats when it seems to peak as far as kicking in. Solid and sustained energy today. Last throughout the entire workout. Water uptake has diminished thirtyness.

yeah, for some they may take longer to get into their system fully, so just take them earlier like you did

[Jimmy29LI]

Originally Posted by CONTROLLED LABS

yeah, for some they may take longer to get into their system fully, so just take them earlier like you did

No doubt...It also depends on how long my previous meal was ingested. Its all about timing!

October 28th, 2008

Tuesdays Diet:
Fat: 55g
Carbohydrates: 130g
Protein: 270g
Calories: 2095
Weight: 180.5lbs

Lower Body Power

BB Squats (5RM)
265 x 5
265 x 5
265 x 5

Leg Entensions (Sporto Method)
180 x 8
180 x 8

SLDL's (5RM)
265 x 5
265 x 5
265 x 5

Seated Leg Curl (Sporto Method)
90 x 8
90 x 8

Standing Calve Raises (2 up, 3 down, 2 stretch at bottom)
275 x 6
275 x 6
275 x 4

Seated Calve Raises (2 up, 3 down, 2 stretch at bottom)
50 x 8
50 x 8

Notes:

Holy Hell! I rocked my 100% Leg Day the best I could...Feeling good about my form and intensity especially considering I was meetings all day and was dead tired. Looking forward to some HIIT tomorrow. Strength is still good, but need to burn some fat Baby!!!

White Flood Tablet Notes:

I had some rediculous BA tingles...I had a very small meal pre-workout which probably made the tablet more effective. I had lots of energy and it sustained all the way through squats and SLDL's. Good Day.

[Jimmy29LI]

October 30th, 2008

Thursdays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: Ran late this morning...didn't take it.

Chest and Back Hypertrophy

BB Rows (65% of 10RM - Slow)
155 x 10
155 x 10
155 x 10

T-Bar Rows (Slow)
95 x 10
95 x 10
95 x 10

Rack Chins (grip wide as possible)
Body Weight + 10lbs x 8
Body Weight + 10lbs x 8
Body Weight + 10lbs x 8

Weighted Hangs
Body Weight +45lbs x 50 Seconds

BB Bench (65% of 10RM) - (3 sec negative and pause)
155 x 10
155 x 10
155 x 10

Incline DB Press (Slow)
65 x 8
65 x 8
65 x 8

Flat DB Flys
45 x 12
45 x 10
45 x 10

Notes:

I had to workout at Planet Fitness tonight due to work...I made the best out of it despite the LAME environment. Everything was on point: Diet, Supp's, Training. Just another day in the books.

White Flood Tablet Notes:

I felt a little jittery about 45 minutes after ingesting. It was kinda of a high caffiene type feel. I was extra alert and focused. Pumps were crazy.

[Jimmy29LI]

October 31st, 2008

Fridays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 180.5lbs (taken 1st thing this morning)

Shoulders & Arms Hypertrophy

Seated DB Presses (65% of 10RM - Slow)
45 x 10
45 x 10
45 x 10

Cable Lateral Raises
3.5 Plates x 12
3.5 Plates x 12
3.5 Plates x 10

Smith Machine Shrugs
3 Plates per side x 12
3 Plates per side x 12
3 Plates per side x 12

DB Shrugs
80 x 15
80 x 15
80 x 15

DB Curls
45 x 6
45 x 6
45 x 6

Steaed Overhead Tricep Extensions
60 x 10
60 x 10
60 x 10

Machine Preacher Curls (3 sec negative)
50 x 12
50 x 10
50 x 8

Tricep Cable Pushdown
80 x 12
80 x 10
80 x 8

Notes:

Had to rock Planet Fitness again tonight, but was able to get everything...Weight still holding at 180.5lbs. I feel a calorie decrease or bump up in cardio coming!

White Flood Tablet Notes:

Took an hour before my workout. Didn't feel much today...energy and focus just not there.

[Jimmy29LI]

November 1st, 2008

Saturdays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 180.5lbs (taken 1st thing this morning)

Lower Body Hypertorophy

BB Squats (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Entensions (Sporto Method)
150 x 10
150 x 8

SLDL's (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Curl (Sporto Method)
70 x 12
70 x 10

Leg Press Calves (2 up, 3 down, 2 stretch at bottom)
90 x 12
90 x 12
90 x 10

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
70 x 12
70 x 12
70 x 10

Notes:

I went to a family function today with homeade lasagna, meatballs, sausage, chocolate cake, cookies, etc. Luckily there was also chicken and veggies! Stuck to my diet, didn't drink and had a great time.

White Flood Tablet Notes:

I had to wash the tablets down with diet coke I was in the car and it was all I had...the extra caffiene made me jittery as hell. The BA tingles were there and I was amped up for the whole workout. Pumps in my hammys were painful...not sure if it was the supplement or just hitting the muscle really well.

[cervasa1977]

man it would be hard to pass up on homeade lasagna

[Jimmy29LI]

November 3rd, 2008

Mondays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 180lbs

Upper Body Power

Bent BB Rows (80% of Max 5RM)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Lat Pulldown
120 x 12
120 x 12
120 x 10
120 x 8

BB Bench Press (80% of Max 5RM)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

DB Flys
50 x 10
50 x 10
50 x 8

Seated DB Overhead Press (80% Max 5RM)
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

DB Curls
45 x 7
45 x 6

Cable Pushdown
100 x 8
100 x 6

Cardio - 30 Min LI on Treadmill

Notes:

Today felt great...The 5 set at 80% gets the blood flowin'! I finished off the workout with 30 min's of cardio...I'm on it!


White Flood Tablet Notes:

Starting getting amped up about 45 minutes in. I must be sensitive to BA tingles because I've been getting them regulary on this stuff. Pumps in my chest and back were very strong. Energy in full force.

[Jimmy29LI]

November 4th, 2008

Tuesdays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 179.5lbs

Lower Body Power - 80%

BB Squats (Slow)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Leg Entensions (Sporto Method)
150 x 11
150 x 8

SLDL's (Slow)
215 x 5
215 x 5
215 x 5
215 x 5
215 x 5

Leg Curl (Sporto Method)
70 x 11
70 x 9

Leg Press Calve Raises (2 up, 3 down, 2 stretch at bottom)
180 x 8
180 x 8
180 x 6

Rotary Calve Raises (2 up, 3 down, 2 stretch at bottom)
85 x 8
85 x 8
85 x 8

Notes:

I was wondering how I'd feel doing legs after 2 days of cardio. The result? I felt fine. The energy and stamina was there throughout the workout. I even wanted to hit up some LI Cardio, but I'm going by Tommy's program 100% so I didn't. Tomorrow is hell HIIT day! Weight finally broke the 180lbs mark, but waist remains the same.

White Flood Tablet Notes:

I didn't get that initial burst of energy like usual, but rather a slow sustained energy throughout the workout. It was kind of like a calm focus. I wish it was like this every time! Pumps in my Hammys were nasty!

[Jimmy29LI]

November 6th, 2008

Thursdays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 179lbs

Chest and Back Hypertrophy

BB Rows (65% of 10RM - Slow)
155 x 10
155 x 10
155 x 10

T-Bar Rows (Slow)
95 x 10
95 x 10
95 x 10

Rack Chins (grip wide as possible)
Body Weight + 15lbs x 10
Body Weight + 15lbs x 8
Body Weight + 15lbs x 8

Weighted Hangs
Body Weight +45lbs x 50 Seconds

BB Bench (65% of 10RM) - (3 sec negative and pause)
155 x 10
155 x 10
155 x 10

Incline DB Press (Slow)
70 x 8
70 x 8
65 x 8

Inc DB Flys
35 x 12
35 x 10
35 x 10

Post Workout Cardio: 30 Minutes on Treadmill

Notes:

The gym was packed tonight, but I was still able to keep a good pace. Rack chins are SLOWLY getting better. It was also my first time doing Incline DB Flys and damn they are tough! I can rock out 50lbers on flat bench, but the 35's were enough on inclines.

I was pretty hungry today...most likely due to the crazy HIIT session yesterday. I'm always hungry the day after HIIT! Energy is still good, pain and injury free.

Weight looks to finally be on the move. However, I ran out of creatine a few days ago...wondering if that has any impact. I'll be getting in a shipment from BB.com tomorrow so I'll start back up on it.

White Flood Tablet Notes:

Pumps are rediculous! Energy was great...I'm starting to really like this product. BA tingles are still present...optimum time to ingets is still 60 min pre-workout.

[pu12en12g]

Originally Posted by Jimmy29LI

White Flood Tablet Notes:

Pumps are rediculous! Energy was great...I'm starting to really like this product. BA tingles are still present...optimum time to ingets is still 60 min pre-workout.

So far so good !!

[Jimmy29LI]

November 7th, 2008

Fridays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 178.5lbs

Shoulders & Arms Hypertrophy

Seated DB Presses (65% of 10RM - Slow)
45 x 10
45 x 10
45 x 10

Cable Lateral Raises
3.5 Plates x 12
3.5 Plates x 12
3.5 Plates x 10

Smith Machine Shrugs
3.25 Plates per side x 12
3.25 Plates per side x 12
3.25 Plates per side x 12

DB Shrugs
80 x 15
80 x 15
80 x 15

DB Curls
45 x 6
45 x 6
45 x 6

Steaed Overhead Tricep Extensions
65 x 10
65 x 10
65 x 10

Machine Preacher Curls (3 sec negative)
50 x 12
50 x 10

Tricep Cable Pushdown
80 x 12
80 x 10

White Flood Tablet Notes:

It's embarrassing but I got 1 of the tabs stuck in my throat. lol The pills are huge but I was running out of water and taking really small sips. Aside from the choking, the product delivered as advertised.

[Jimmy29LI]

Day 26 - November 8th, 2008

Saturdays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 178.5lbs

Lower Body Hypertorophy

BB Squats (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Entensions (Sporto Method)
150 x 11
150 x 10

SLDL's (65% of 10RM)
160 x 10
160 x 10
160 x 10

Leg Curl (Sporto Method)
70 x 12
70 x 10

Leg Press Calves (2 up, 3 down, 2 stretch at bottom)
180 x 10
180 x 8
180 x 8

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
70 x 12
70 x 12

Notes:

I got to sleep in for the first time all week...My body really needed the extra rest too. HIIT tomorrow!

White Flood Tablet Notes:

Energy was very high today, more powerful than usual...I'm sure helped by the good nights slep. BA tingles were really strong this morning, most likely due to having a smaller pre-workout meal than usual.

[Jimmy29LI]

November 10th, 2008

Mondays Diet:
Fat: 45g
Carbohydrates: 130g
Protein: 270g
Calories: 2005
Weight: 178.5 - 179lbs

Upper Body Power

Bent BB Rows (90% of 5RM)
205 x 5
205 x 5
205 x 5
205 x 5

Lat Pulldown
120 x 12
120 x 12
120 x 10
120 x 8

BB Bench Press (90% of 5RM)
215 x 5
215 x 5
215 x 5
215 x 5

DB Flys
50 x 12
50 x 10
50 x 8

Seated Overhead DB Press (90% of 5RM)
65 x 5
65 x 5
65 x 5
65 x 5

DB Curls
45 x 7
45 x 6

Cable Pushdown
100 x 8
100 x 6

30 Minutes of LI Cardio Post Workout

Notes:

Since my weight has been stagnant for the last few days, Tommy has implemented refeeds!

White Flood Notes:

Usually the longer I take a supplement the more adapted my body becomes to the substance. In this case, I seem to be getting more sensitive to White FLood. The energy and pumps are better now than when I started. Could it be due to the drop in calories?

[Jimmy29LI]

November 11th, 2008

Tuesdays Diet:
Refeed Day
Fat: 40g
Carbohydrate: 240g
Protein: 225g
Calories: 2220cals
Weight: 178.5lbs

Lower Body Power - 90%

BB Squats (90% of 5RM)
235 x 5
235 x 5
235 x 5
235 x 5

Leg Entensions (Sporto Method)
155 x 10
135 x 8

SLDL's (90% of 5RM)
235 x 5
235 x 5
235 x 5
235 x 5

Leg Curl (Sporto Method)
70 x 12
70 x 10

Leg Press Calve Raises (2 up, 3 down, 2 stretch at bottom)
180 x 12
180 x 10
180 x 8

Rotary Calves (2 up, 3 down, 2 stretch at bottom)
85 x 8
86 x 8

Notes:

I'm in carb bliss! Since its a refeed day I'm taking in 100 more grams of carbs than usual. It's been a day of wheat pasta, oats, rice cakes and whole grain bread. I obviously had a lil' more energy during the workout...tomorrow is HIIT, damn it!!!


White Flood Notes:

I'm going to have to give credit for the extra energy to the extra 100g of cards today. Also, the added cals probably negated the effects of any BA tingles.

[bull.dogz]

Yummy! Carbs!