Beast Mode

[shoefanatic23]

Hey Guys I am creating a new log due my other one focused on Vasatropin.

Background:
Sex: Male
Age: 29
Height: 5'7
Weight: 185 pounds
Supplements:
Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Workout: Back (also hit chest to see if I could PR on flat bench with dumbbells, since I had a spotter)

Chest

Flat Dumbbell Bench Press
25 1x10
40 1x10
50 1x8
65 1x5
75 1x5
85 1x5
90 1x5
100 1x5 (PR!)

Hammer Strength Upper Back
90 1x10
110 1x10
140 1x10
180 1x10

Pull-Ups
2x6
1x5

Dumbbell Row
70 1x10
80 1x10
90 1x5
95 1x5

Close Grip Lat-Pulldown
115 1x10
145 1x10
160 1x6

Barbell Curl
40 1x10
50 1x10
60 2x10

Dumbbell Curl
20 1x10
25 1x10
30 1x5
32.5 1x5
20 1x10

Hammer Curl Machine
60 1x10
70 1x10
80 1x10
80 1x8

Preacher Curl Machine
95 1x8
95 1x10
110 1x8
115 1x5

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Workout for 3/28/2012

Chest

Incline Dumbbell Bench Press
40 x10
60 1x10
70 1x10
80 1x5
75 1x6

Decline Barbell Bench Press
135 1x10
185 1x5
205 1x5
225 1x3

High to Low Cable Crossover
27.5 1x15
32.5 1x12
37.5 2x10

Dips
4x10

Cardio
10min on stair mill.

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Legs

Sumo Deadlifts
Bar 1x10
135 1x5
225 1x5
315 1x1
385 1x1
440 1x1 (PR!)

Leg Press
90 1x10
270 1x10
450 1x10
540 1x10

Calf Press
90 1x20
270 1x20
360 2x18

Seated Leg Curl
120 1x10
140 1x10
170 1x8
160 1x8

Lying Leg Curl
80 1x10
95 1x10
110 2x110

Leg Ext
100 1x10
130 1x10
160 1x10
175 1x10

Walking Dumbbell Lunges
15
20
25
32.5

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Shoulders

Seated Dumbbell Press
35 1x10
45 1x10
55 1x10
65 1x5

Seated Dumbbell Side Raise
15 1x10
25 2x10
25 1x8

Barbell Shrug (Oh Grip)
135 1x10
185 1x10
205 1x10
225 1x10

Standing Dumbbell Rear Delt Fly
15 1x12
22.5 1x12
30 2x10

Dumbbell Front Raise
30 2x10
25 2x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Chest and Triceps

Dumbbell Flat Bench Press
40 1x10
65 1x10
80 1x5
90 1x5
95 1x5

Incline Hammer Press
90 1x10
110 1x10
140 1x10
160 1x10
180 1x6
180 (1/2 reps) 1x4

Decline Hammer Press
140 1x10
180 1x10
230 1x10
250 1x10

Seated Cable Fly
40 1x10
60 2x10
70 1x10

Incline Cambered Bar Skull Crushers
75 1x10
85 3x10

Seated Dips
90 1x10
180 3x10

Straight Bar Cable Press Down/Cable Kick Back (SS)
135 1x10 / 30 1x10
165 1x5 / 30 1x10
135 1x10 / 30 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Back

Sumo Deadlift
Bar 1x5
135 2x5
225 1x5
315 1x3
385 1x1
425 1x1
445 1x1 (PR!)

Clip Grip Pull-Ups
4x10

Wide Grip Seated Cable Row/Straight Arm Pull-Down (SS)
115 1x10 / 50 1x10
130 1x10 / 50 1x10
145 1x10 / 50 1x10
145 1x10 / 50 1x10

Close Grip Lat Pull-Down
90 1x10
100 1x10
120 1x10
140 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Legs for 4/4/2012

Squats
Bar 1x10
135 1x10
135 1x5 (feet closer together, all sets from here on in)
225 2x5
275 1x5

Super Squat (Face In)
90 1x10
180 1x8
360 1x5
450 1x5
500 1x5

Leg Press
140 1x10
270 1x10
360 1x6
450 1x5

Calf Press
180 4x20

Seated Calf Raise
90 4x10

Standing Calf Raise
120 1x12
150 1x12
165 1x12
180 1x10

Seated Leg Curl
150 1x12
195 1x12
225 1x10
225 1x9

Seated Leg Ext
135 1x10
165 1x10
195 1x10
225 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Shoulders, Traps, Biceps

Smith Machine Shoulder Press
90 1x10
120 1x10
130 1x10
140 1x5
90 1x8

Dumbbell Seated Side Raise
17.5 1x10
20 3x10

Standing Dumbbell Rear Delt Fly
25 1x10
30 1x10
32.5 2x7

Dumbbell Curl
25 1x10
30 2x8
30 1x6

Barbell Curl
60 2x10

Cambered Bar Curl
70 1x8
70 1x6

Seated HS Shrug
90 2x10
110 2x10

Delt Raise Machine
70 1x10
85 1x10
90 2x10

Cable Rope Curl
70 4x10

Preacher Curl Machine
55 1x10
60 1x10
65 1x10
70 1x8
70 1x6

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Chest and Biceps

Flat Barbell Bench Press
135 2x10
185 1x5
205 1x5
225 1x2 (2nd rep needed a spot)
205 1x1

Dumbbell Incline Bench Press
45 1x10
70 1x8
75 1x6
75 1x3
60 1x6

Dips
4x15

High to Low Cable Crossover
40 1x15
60 1x10
70 1x10

Low to High Cable Crossover
35 1x15
40 1x10
45 1x10
50 1x10

Close Grip Cambered Bar Curl
60 3x12
80 1x6

Wide Grip Cambered Bar Cable Curl
60 1x12
70 1x10
80 1x10
90 1x10

Single Grip Cable Curl Across Chest
30 2x10
40 2x8

Fat Grip Straight Bar Reverse Grip Cable Curl
40 1x10
50 1x10
-movement hurt so I stopped

Fat Grip Straight Bar Cable Curl
60 1x10
70 1x10

Preacher Curl Machine
55 1x10
60 1x10
65 1x10
70 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Hamstrings and Calves

Sumo Deadlift on a platform (4inch)
Bar 1x10
225 1x8
275 1x5
315 1x5
365 1x3

Seated Leg Curl
150 1x10
195 1x10
240 1x10
240 1x6

Seated Calf Raise
90 3x12
115 3x12

Standing Calf Raise
135 1x12
150 1x12
165 1x10
180 2x10

Dumbbell Stiff Legged Deadlift
45 1x10
55 1x10
60 1x7

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Back and Cardio

Close Grip Parallel Pull-Ups
3x10
1x7

Wide Grip Lat Pull-Down
80 1x10
100 1x10
120 1x10
140 1x5

Low T-Bar Row
90 2x10
140 2x8
90 1x10

Dumbbell Row
80 1x10
90 1x10
95 1x8
100 1x5

Barbell Row (Under Hand Grip)
Bar 1x10
135 1x10
185 2x7

Long Close Grip Cable Pull
105 1x12
120 1x10
135 1x10
150 1x8

Bent Over Cable Face Pull
40 4x10

Straight Arm Cable Pull-Down
80 1x12
100 1x12
120 1x10
130 1x7

Bent Over Rear Delt Fly with Cables
25 1x8
30 1x8
35 1x8
40 1x8

Cardio
30 min on stair mill

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Legs, Shoudlers, Traps, Delts

Squat
Bar 1x10
225 1x5
275 1x5
295 1x3
315 1x1
315 1x1

Hack Squat
90 1x10
140 1x10
180 2x8

Calf Press
180 2x20
230 3x20

Seated Calf Raise (1 foot at a time)
45 4x12

Seated Calf Raise (both feet)
90 2x12
115 2x12

Standing Calf Raise
125 1x12
135 1x12
150 1x12
165 1x12

Dumbbell Shoulder Press
40 1x10
50 1x10
60 2x8

Dumbbell Shrug
75 1x12
80 1x12
85 1x10
90 1x10

Standing Dumbbell Side Raise
17.5 1x10
20 1x10
22.5 1x10

Rear Delt Fly (Reverse Pec Dec)
90 1x10
120 1x10
135 1x10

Leg Extension
140 1x10
185 1x10
230 1x10
260 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Day 1 of Layne Norton Phat

Heavy Upper Body
Bar 1x10
95 1x10
135 1x5
185 1x5
205 1x5

Weighted Pull-Ups
Bw + 10 1x10
Bw + 25 1x7
Bw + 25 1x6

Rack Chins
2x10
Bw + 45 1x10

Flat Barbell Bench Press
Bar 1x10
95 1x10
135 1x5
185 1x5
205 1x3
225 1x1
135 1x6 (worked on form)

Weighted Dips
Bw + 25 1x10
Bw + 45 1x10

Dumbbell Shoulder Press
45 1x10
50 1x10
55 1x10

Cambered Bar Curl
60 1x10
70 2x10

Skull Crusher
70 1x10
90 1x6
90 1x7

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Day 2 Lay Norton Phat

Hack Squat
BW 1x10
90 1x10
180 2x10

Rack Pull
135 1x10
225 1x5
315 1x5
405 1x3
455 1x3
495 1x2
545 1x1
555 1x1 (PR!)

Seated Leg Extension
175 1x10
220 1x10
265 1x10

Seated Leg Curl
150 1x10
195 1x10
240 1x10

Stiff Legged Deadlift (OH Grip)
Bar 1x10
135 2x10
225 1x10

Calf Press
90 1x20
180 1x10
270 2x10

Seated Calf Raise
90 1x12
135 1x12
145 2x12

Standing Calf Raise
150 1x10
180 1x10
210 1x10

[shoefanatic23]

Pre workout- 2 Scoops White Flood/1 scoop Green Mag
Intra- 2 scoops of xtend
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Day 3 Layne Norton Phat

Barbell Row (20 sec rest between sets)
Bar 1x10
135 3x3
155 3x3

Rack Chins
BW + 45 3x12

Seated Cable Close Grip Row
85 1x12
145 1x12
175 1x11
190 1x8

Dumbbell Row
70 1x15
75 1x12

Close Grip Pull Lat Pull-Down
100 1x18
100 1x15

Seated Barbell Military Press
Bar 1x10
95 1x10
135 2x8

Upright Row with Cambered Bar
60 2x15

Cable Side Lat Raise
20 1x20
25 1x12
20 1x12

Cardio
28 min on elliptical

[shoefanatic23]

Pre workout- 1 Scoops White Flood/1 scoop Green Mag/1 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Day 4 Layne Norton Phat

After a 15.5 hour work day I had to fit in an hour of killing my legs before the gym closed. The weight wasn't super high, but less rest between sets.

Squats
Bar 1x10
135 3x3
225 3x3

Hack Squats
90 1x12
180 2x10

Leg Press
180 1x15
270 1x15

Deadlift off a 4inch platform
135 1x8
225 2x8

Seated Calf Raise
95 4x15

Standing Calf Raise
135 1x15
150 3x15

[shoefanatic23]

Pre workout- 1 Scoops White Flood/1 scoop Green Mag/2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Day 5 Layne Norton Phat

Speed Work:
Flat Barbell Bench Press
Bar 1x10
135 6x3

Incline Dumbbell Press
50 1x12
60 1x12
70 1x8

Cable Chest Press
25 1x15
35 1x15
40 1x15

Incline Cable Flys
40 2x15

Preacher Curl Machine
55 1x12
60 1x11
65 1x8

Cambered Bar Spider Curls
40 2x15

Seated Tricep Extensions
60 1x12
70 1x12
80 1x12

Cable Rope Pull-Down
90 1x15
90 1x14

Cable Kick-Back
20 2x15

Cardio
Elliptical, 28min

[shoefanatic23]

Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Cardio and Abs

Cardio:
Elliptical for 28min

Abs:
Crunches 75
Hanging Leg Raises 75
Rope Cable Crunches
100 1x20
120 1x20
140 2x20

[GodsAssassin69]

In bro. Keep it up! How long have you taken white flood?

Reped

[shoefanatic23]

In bro. Keep it up! How long have you taken white flood?

Reped

Thanks man! I have been a fan of WF since VOL1 and have been using VOL2 for sometime now. Juicy Grape is amazing. I will continue to take Green Mag and will give WF a break for right now.

[GodsAssassin69]

Thanks man! I have been a fan of WF since VOL1 and have been using VOL2 for sometime now. Juicy Grape is amazing. I will continue to take Green Mag and will give WF a break for right now.

Nice, Im on my 1st tub of white flood and got the watermelon. I think its great, but I always cycle my supplements meanings I wont be on another pre workout for at least a month.
Hows Green mag? I have never heard of it.

[shoefanatic23]

Nice, Im on my 1st tub of white flood and got the watermelon. I think its great, but I always cycle my supplements meanings I wont be on another pre workout for at least a month.
Hows Green mag? I have never heard of it.

Green Mag is awesome too. Its made by the same company as White Flood. Controlled Labs always puts out solid products. Try White Flood, Green Mag and Hemavol for a sick stack. Yeah, I agree with you about taking time off from pre workouts. I-Force Hemavol is stim-free so I will just be taking that pre workout for the next few weeks.

[shoefanatic23]

Pre workout- 1 Scoops White Flood/1 scoop Green Mag/2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Heavy Upper Body

Barbell Row
Bar 1x12
135 1x5
185 1x5
205 1x5

Weighted Pull-Ups
BW + 25 1x10
BW + 30 1x10 (needed help on 4)
BW + 25 1x6

Rack Chins
BW + 45 1x10
BW+ 70 1x10
BW + 90 1x10

Flat Dumbbell Bench Press
60 1x8
75 1x5
90 1x5
100 1x5

Weight Dips
BW + 45 3x10

Seated Barbell Military Press
Bar 1x10
95 1x10
135 1x9
145 1x6

Cambered Bar Curl
60 2x10
70 1x10

Dumbbell Curl
22.5 1x10
25 1x8

Skull Crusher
70 1x10
80 1x10
80 1x8

[shoefanatic23]

Pre workout- 1 Scoops White Flood/1 scoop Green Mag/2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Power Legs

Squats
Bar 1x10
135 2x5
225 1x5
275 1x5
285 1x3

Stiff Legged Deadlifts
135 1x10
185 1x10
225 1x10

Hack Squat
140 1x10
230 2x6

Seated Calf Raise
95 2x15
115 3x12

Standing Calf Raise
150 1x15
165 1x15
180 1x10
195 1x10

Leg Extension
165 1x10
210 1x10
255 1x10

Lying Leg Curl
60 1x10
75 1x10
90 1x8

[shoefanatic23]

Pre workout- 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Barbell Rows
Bar 1x12
135 3x5
165 3x5

Rack Chins
BW + 45 1x12
BW + 45 2x10

Seated Cable Row, Standard Grip
130 1x12
160 1x12
190 1x8

Dumbbell Shrug against an incline bench
35 1x15
45 1x15

Low T Bar Row (1 arm at a time, stood to the side of the bar)
25 2x12

Close Grip Lat Pull-Down
105 1x20
105 1x15

Seated Dumbbell Press
45 1x12
60 2x8

Side Lat Raise Machine
60 2x20
60 1x15

Cable Upright Row
100 1x15
110 1x15

Cardio:
Elliptical for 28min

[shoefanatic23]

Pre workout- 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Speed Squats
Bar 2x10
135 3x3
185 3x3

Hack Squats
140 1x10
180 2x10

Leg Press
180 1x15
270 2x15

Leg Extension
195 1x12
210 2x10

Deadlift
135 1x10
225 2x8

Seated Leg Curl
120 1x20
165 1x20
165 1x15

Seated Calf Raise
90 4x15

Standing Calf Raise
135 2x15
150 2x15

Calf Press
180 2x15
270 2x15

Lying Leg Curl
60 1x15
75 1x15

Cardio
Stair-mill 20minutes, level 4

[shoefanatic23]

Pre workout- 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Speed Barbell Bench Press
Bar 2x10
135 1x10
165 6x3

Incline Dumbbell Bench Press
60 1x12
65 2x8
60 1x5

Cable Chest Press
35 1x15
40 1x15
45 1x2

Incline Dumbbell Fly
25 2x20

Preacher Curl Machine
60 1x12
65 1x10
70 1x10
75 1x9

Dumbbell Curl
20 1x10
27.5 1x8
30 1x6

Barbell Curl
50 2x15



Seated Tricep Extension with a Cambered Bar
70 3x12

Triangle Grip Cable Press-Down
110 1x20
130 1x15

Reverse Grip Cable Press-Down
80 2x20

[shoefanatic23]

Pre workout- 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Deload Week

Barbell Row
Bar 1x10
135 3x5

Pull-Ups
BW 3x10

Rack Chins
BW 3x10

Flat Dumbbell Bench Press
50 1x10
60 3x5

Dips
BW 3x10

Seated Dumbbell Shoulder Press
35 1x12
40 1x12

Barbell Curl
50 3x10

Skull Crusher
50 3x10

[shoefanatic23]

Pre workout- 1 scoop Green Mag, 2 scoops White Flood, 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Variation of Heavy Upper

Barbell Row
Bar 1x10
135 1x5
155 1x5
185 1x5
205 1x5

Pull Ups
BW + 10 1x10
BW + 25 1x7
BW + 25 1x10 (3 spot)

Rack Chins
BW + 45 1x10
BW + 90 1x10
BW + 115 1x8

Flat Barbell Bench Press
Bar 1x10
135 1x10
155 1x5
185 1x5
205 1x4
225 1x3 (1 spot)

Incline Bench Press
135 1x10
155 1x6
155 1x5
135 1x8

High to Low Cable Crossover
55 1x12
70 1x12
80 1x12
90 1x12

Dips
BW + 45 2x10
BW + 45 1x7

Fat Grip Straight Bar Cable Press Down
110 1x12
140 1x10
170 1x7
170 1x5

[shoefanatic23]

Pre workout- 1 scoop Green Mag, 2 scoops White Flood, 2 scoop Hemavol
Intra- 2 scoops of Recovery Pro
Controlled Labs- Orange Triad
Controlled Labs- Fish Oil
XF Whey

Variation of heavy lower + biceps

Sumo Deadlift
135 1x10 (conventional)
135 1x8 (sumo from here on in)
225 1x5
315 1x5
365 1x1
405 1x1
425 1x1
445 1x1
450 1x1 (PR!)

Super Squat Machine (Face IN)
180 1x10
450 1x8
540 1x5
600 1x5

Seated Calf Press
90 4x10
135 4x8

Standing Calf Raise
120 1x10
135 1x10
150 1x10
165 1x10
180 1x8

Calf Press
275 4x15

Seated Leg Curl
180 1x12
225 1x10
240 1x7

Seated Leg Extension
135 1x10
180 1x10
240 1x10

Dumbbell Curl
20 1x10
25 1x10
30 1x8
30 1x6

Close Grip Cambered Bar Curl
70 3x110

Cable Rope Curl
70 1x10
80 2x10