Steve800's first Controlled Labs Stack

[steve800]

Introduction:
This will be my first online log and will run for around 3 months. I generally keep good records offline but thought I would go online with my first Controlled Labs stack. This will be a thorough log introduction since it?s my first. I?ve never used a CL product before so I have no negative or positive experience with their supplements. I plan to give lots of unbiased detail in a standard format. I had considered staging the various supps in to get a feel for them individually but decided against it. There will be other logs with product specific testing so I will focus on the stack.

Controlled Labs stack to start on 03/09/2007:
Green MAGnitude
Purple Wraath
GlycerGrow
White Flood

I?m sure some readers will have suggestions for my workout program and diet but I plan to keep those consistent during my use of the CL stack. Thanks in advance for any feedback that I may incorporate to future programs.

Log update schedule:
I will try to make updates on each workout day in a standard format, which will include body weight (taken first thing each morning), exercises performed with weight lifted and impression of supplement effect. Every other weekend, I plan to upload new pics and take new measurements.

Experience:
I had trained for about 10 years during high school and the Marine Corps. For several reasons I stopped for 5 years while getting my career going and raising young children. I then started working out regularly again about 3 years ago. The first year was all about a good diet and cardio / lifting programs. The second and third years I added the basic supps - Multi, Protein, NO, Creatine, fish oil and flax seed. I've had tremendous success (for me) in going from a sloppy 236 to skinny 186 to a fairly hard 210 in these 3 years. In the past 6 months I've hit a plateau and even through changing up my program I am only seeing very minimal, if any, gains.

Goals:
I plan to continue a clean bulk and add lean muscle mass and improve my muscle definition. I am a patient lifter and do not expect immediate steroid like effects from my supplements.

[steve800]

Lifestyle:
I am a full time single father of 15 and 11 year old boys. I get both boys off to school in the morning and then head out for a long day at work. My job is behind a desk so no physical stress there. My sons keep me very active with their sports and our numerous outdoor activities. Because of their schedules, I am only able to do cardio at lunch and lift at night. I get an average of 7 hours sleep a night.

Diet:
I eat a high protein low carb diet in general and no processed sugars. I am not terribly strict with good carbs, as I need them to give energy for and allow recovery from intense workouts. I do not have cheat days and don?t care for sweets at all. Typical foods for me are whole wheat bread, cheese, yogurt, cottage cheese, fruit, peanut butter, ready to eat bacon, turkey, steak, pork, chicken, nuts, sweet potatoes, oats, veggies, etc. Basically, I stick to a variety of good foods with lots of nutrition. I target a couple hundred calories more than maintenance although I often come in right at maintenance. I don?t really have standard meals except for dinner with my boys. I graze the rest of the day and usually eat something every 60-90 minutes. I will have a minimum of 1.5 gallons of water daily, in addition to water used for supplement mixes, green tea and at meals.

Injuries:
1. Stretched ligament in ankle with bad arthritis. 2. Old torn rotator cuff that has heeled but still acts up. 3. Severe lower back problems. I have everything in check but have to watch the back. I have custom orthotics for my shoes and am on a physical therapy routine to keep my core strengthened. I?ve only recently started squats and deadlifts at lighter weights and the back is holding together for now.

My home gym:
I invested my bonus this year in an extensive home gym. I consider this one of the best purchases I?ve ever made. It?s in my basement and consists of the following:
- Life Fitness elliptical
- Vision Fitness stationary bike
- P100 ProSpot gym with hi/low pulleys (I LOVE THIS THING)
- Flat/Incline/Decline bench with leg extension/curls and preacher curl attachments
- Hex DBs from 5-80 lbs in 5 lb increments
- EZ curl bar, Hex shrug/deadlift bar and various pulley handles
- 530 lbs of Olympic VTX grip plates
- Rubber mats, mirrored walls, TV/stereo/DVD player

[pu12en12g]

Great intro !!

[steve800]

Workout program:
I?ve been on this program for two months and plan to continue it while trying the new supplements for 3 months or so. The cardio and ab/core work is done at lunch and the weight lifting is done from 8-9:00 pm. My program is:

Day 1 ? Back and Biceps
28 minutes elliptical
Weighted front and side DB crunches
Core physical therapy routine

Lat pull down 4x6
Preacher curl 4x6, alternate every other workout with Cable straight bar curls 4x6
Seated cable row 4x6
DB curls 4x6, alternate every other workout with EZ bar curls 4x6
Front/Side DB raises 3x8
Standing BB row 4x6
Bent over DB row 4x6

Day 2 ? Chest and Triceps
28 minutes elliptical
Weighted front and side DB crunches
Core physical therapy routine

Flat BB bench 5x5, alternate every other workout with Decline BB bench 5x5
Skull crushers 4x6
DB pec fly 4x6
Tricep pushdowns 4x6
DB incline bench 4x6, alternate every other workout with BB incline bench 4x6
Overhead DB extension 4x6
Reversed cable tricep extension 4x6

Day 3 ? Legs and Shoulders
20 minutes stationary bike
Ab crunches ? high rep
Ab weighted cable crunches ? low rep

Squat 5x5, alternate every other workout with Deadlift 5x5
Shrugs 4x6
Leg curls 3x8
Leg extensions 3x8
DB shoulder press 4x6
Straight leg deadlift 4x6, alternate every other workout with Front squat 4x6
BB lunges 3x8, alternate every other workout with DB lunge walk 3x8

Day 4 ? REST
Then repeat using alternate exercises on the next 3 days as indicated above.

[steve800]

Supplement Plan:
Every Day
Multi-vitamin Morning, night
Fish Oil 1000 mg Morning, night
Glucosamine/Chondroitin 1500 / 1200 mg Morning, night
Melatonin 5 mg Before bed

Workout Days
Whey Protein 24 g = 1 scoop Morning
Flax Seed 6 g = 1 tbs Morning

Purple Wraath 1 scoop Pre / during cardio
Whey Protein 24 g = 1 scoop Post cardio

GlycerGrow 3 scoops 45 minutes pre workout
White Flood 2 scoops 45 minutes pre workout
Purple Wraath 1 scoop Pre / during workout
Green MAGnitude 1 scoop Post workout
Whey Protein 24 g = 1 scoop Post workout

Off Days
Whey Protein 24 g = 1 scoop Morning, afternoon, night
Flax Seed 6 g = 1 tbs Morning
Creatine Mono 5 mg = 1 tsp Morning, night

[steve800]

Starting Measurements:
(all taken cold)
age 31
height 75''
weight 213 lbs

bicep relaxed 15
bicep flexed 16.75
shoulders 51
chest 47
waist 34.5
quad 24.25
calf 16.25
neck 16.25

03/07/2007 Starting Pics

[steve800]

Great intro !!

Thanks. Maybe a bit too much info but I thought I'd throw it all out there since this is my first log.

[steve800]

Body Weight:
213

Workout day:
Legs and Shoulders

Cardio:
20 minutes stationary bike
Ab crunches - high reps
Ab weighted cable crunches - 10x90 10x100 10x110

Weights:
Deadlift - 8x195 5x285 5x305 5x315 5x325 5x345
Shrugs - 6x235 6x255 6x275 6x285
Leg curls - 8x120 8x120 8x120
Leg extensions - 8x200 8x200 8x200
DB shoulder press - 6x120 6x120 6x120 6x120
Front squat - 6x125 6x125 6x125 6x125
BB lunges - 8x85 8x95 8x105

Supplement impressions:
I received all of my CL supplements today except for the White Flood. I decided to go ahead and take 2 scoops of GG and 1 scoop of GM 45 minutes prior to lifting. I started sipping 1 scoop of PW about 15 minutes prior and continued through the workout.

I did not expect to notice much of a result with the first low doses and am hesitant to give them too much credit just yet. I did feel more focused and motivated but the ?new supplement? effect may have had my mind doing some of this. Anyhow, what I know can be attributed to the supplements is increased pump in my legs. My quads and hams feel swollen even now after the workout. They felt huge while doing deads. I also noticed I was finishing my burn exercises, such as, extensions, curls and lunges much stronger.

The only side effect so far is a slight headache during my workout. This is probably not due to the supps but is not common for me.

Tomorrow is my off day and I?ll log again on Friday. The WF should arrive in time for that workout as well.

[pu12en12g]

Body Weight:
213

Workout day:
Legs and Shoulders

Cardio:
20 minutes stationary bike
Ab crunches - high reps
Ab weighted cable crunches - 10x90 10x100 10x110

Weights:
Deadlift - 8x195 5x285 5x305 5x315 5x325 5x345
Shrugs - 6x235 6x255 6x275 6x285
Leg curls - 8x120 8x120 8x120
Leg extensions - 8x200 8x200 8x200
DB shoulder press - 6x120 6x120 6x120 6x120
Front squat - 6x125 6x125 6x125 6x125
BB lunges - 8x85 8x95 8x105

Supplement impressions:
I received all of my CL supplements today except for the White Flood. I decided to go ahead and take 2 scoops of GG and 1 scoop of GM 45 minutes prior to lifting. I started sipping 1 scoop of PW about 15 minutes prior and continued through the workout.

I did not expect to notice much of a result with the first low doses and am hesitant to give them too much credit just yet. I did feel more focused and motivated but the ?new supplement? effect may have had my mind doing some of this. Anyhow, what I know can be attributed to the supplements is increased pump in my legs. My quads and hams feel swollen even now after the workout. They felt huge while doing deads. I also noticed I was finishing my burn exercises, such as, extensions, curls and lunges much stronger.

The only side effect so far is a slight headache during my workout. This is probably not due to the supps but is not common for me.

Tomorrow is my off day and I?ll log again on Friday. The WF should arrive in time for that workout as well.

Sounding good so far... how much water do you drink during a workout ?

[steve800]

Sounding good so far... how much water do you drink during a workout ?

If you are suspecting a water deficiency may have led to the headache, I think you're right. I hadn't planned on starting the supps today and didn't load enough water through the day. I am going to drink 2 gallons a day starting tomorrow so I'll be all set for the full stack come Friday.

[pu12en12g]

If you are suspecting a water deficiency may have led to the headache, I think you're right. I hadn't planned on starting the supps today and didn't load enough water through the day. I am going to drink 2 gallons a day starting tomorrow so I'll be all set for the full stack come Friday.

Sounds good... yes it definately sounds like dehydration (it's happened to me a few times too... not cool )

[steve800]

Recovery update...

I have only been able to do deadlifts for about 2 months now, following years of lower back problems. I still get very sore the morning after doing deads. However, my legs feel great this morning. It's almost unsatisfying that they are not tight and sore, as if I had slacked off yesterday... My last workout ended with 5x295 and this one ended with 5x345. I guess I'll have to up the weights next time

[CONTROLLED LABS]

subscribed. looking good

[pu12en12g]

I guess I'll have to up the weights next time

Words to live by !!

[steve800]

Body Weight:
213

Workout day:
Back and Biceps

Cardio:
28 minutes elliptical
Weighted front and side DB crunches
Core physical therapy routine

Weights:
Lat pull down 6x160 6x170 6x180 6x180
Preacher curl 6x70 6x80 6x80 6x90
Seated cable row 6x150 6x160 6x170 6x170
DB curls 6x45s 6x45x 6x45s 6x45s
Front/Side DB raises 8x30s 8x30s 8x30s
Standing BB row 6x155 6x165 6x165 6x175
Bent over DB row 6x60s 6x70s 6x70s 6x70s

Supplement impressions:
First off, I drank just over 2 gallons of water today and did not experience headaches during the workout. Water consumption is apparently very important with this stack as the packages indicate. My diet came in at 115 calories under maintenance with a 41p/42c/17f split.

I started the full stack today:
Cardio at lunch: 1 scoop PW pre/during. Protein post workout
Weights at night: 3 scoops GG and 2 scoops WF 45 minutes pre workout. PW pre/during. 1 scoop GM and Protein post workout

So, I have never used a NO supplement other than light doses of the NO you get cheap at Walmart. This is now a standard staple of my supplement stacks going forward. The focus and pump was absolutely INSANE! My arms looked like roadmaps and I even had vascularity in my shoulders, which doesn't ever happen. My entire body looked and felt swollen, especially the muscles being targeted. The pump was so intense that I had to take more rest between a couple of sets as they felt too tight (in a good way.)

I wanted to make sure this was not just me believing the new supplement effects so I had my 15 year old son come downstairs to finish my workout with me. He was AMAZED at the pump I had going on and said he has never seen my muscles look so SWOLE He had to call his younger brother down to see as well

My workout generally takes 60 minutes on back/bi day. It took 50 minutes last night since I was flying to the next exercise and not feeling much exhaustion or lack of focus. In fact, the only rest I took was between heavy sets when the muscle felt too full.

I feel good this morning and just have a bit of tightness. I am really looking forward to my chest/tri workout tonight!!!

[cervasa1977]

great workout how are you liking the 6x6?

[steve800]

great workout how are you liking the 6x6?

It's great so far. My working sets have finally started increasing again. I stick to 5x5 for the big compound exercies like deads, squat, bench, etc. Then 4x6 on more targeted and then 3x8 and very targeted lifts. I hit a wall on improving strength and definition on my last program. I started this one 2 months ago and am going to stick with it through the 3 month CL stack log.

[cervasa1977]

It's great so far. My working sets have finally started increasing again. I stick to 5x5 for the big compound exercies like deads, squat, bench, etc. Then 4x6 on more targeted and then 3x8 and very targeted lifts. I hit a wall on improving strength and definition on my last program. I started this one 2 months ago and am going to stick with it through the 3 month CL stack log.

very nice seems ike you have it very well planned out keep up the hard work I am subbscribbed to this one

[pu12en12g]

So, I have never used a NO supplement other than light doses of the NO you get cheap at Walmart. This is now a standard staple of my supplement stacks going forward. The focus and pump was absolutely INSANE! My arms looked like roadmaps and I even had vascularity in my shoulders, which doesn't ever happen. My entire body looked and felt swollen, especially the muscles being targeted. The pump was so intense that I had to take more rest between a couple of sets as they felt too tight (in a good way.)

I wanted to make sure this was not just me believing the new supplement effects so I had my 15 year old son come downstairs to finish my workout with me. He was AMAZED at the pump I had going on and said he has never seen my muscles look so SWOLE He had to call his younger brother down to see as well

Awesome !!!

[tarheels565]

Im thinking about doing this stack as well. With maybe white blood too. Good to see the great results so far. I think I might have to try this one. Subscribed.

[TORQN]

Hey bro! I subscribed to this as well. Reading your post got me pumped for my workout tonight!

[steve800]

I usually work out around 7 or 8 at night. However, after the HUGE pump I had yesterday I couldn't wait any longer. So I just downed my white flood and glycergrow and mixed up my wraath. 30 more minutes until go time! I'm so going to punish my chest and tris today

I did cardio around 10:00 this morning and the waath makes a noticeable impact on endurance. I generally average 7.1 MPH on my elliptical and averaged 7.7 MPH today with the same level and course for 28 minutes. sweet...

Oh yeah, I feel the flood coming on now. I pity my chest.

[cervasa1977]

very nice I agree I can't do cardio with out my wraath

[steve800]

Body Weight:
212

Workout day:
Chest and Triceps

Cardio:
28 minutes elliptical
Weighted front and side DB crunches
Core physical therapy routine

Weights:
Flat BB bench 8x185 5x215 5x225 5x235 5x245 5x255
Skull crushers 6x115 6x115 6x125 6x125
DB pec fly 6x70s 6x70s 6x70s 6x70s
Tricep pushdowns 6x90 6x100 6x100 6x100
DB incline bench 6x70s 6x70s 6x70s 6x70s
Overhead DB extension 8x60 8x60 8x60
Reversed cable tricep extension 8x60 8x60 8x60

Supplement impressions:
I had a good chest workout but not as intense as last night. I think this was because I changed my workout time and started to soon after taking the WF and GG. Honestly, I was so excited to start lifting that I rushed it and started about 20 minutes after taking the pre supps. I usually work out after dinner and this time hit it after just an afternoon snack so I was a bit low on carbs.

About half way through my pump got going and then the workout was at a whole new level. I was able to really target my tris to the point that closing my arms more than 90 degrees was actually painful. I am loving this.

Here is the real testament... As soon as I was done with this intense workout, my oldest son asks if I'll go play lacrosse with him. I didn't really feel like it cause I am used to chillin after a hard workout. I went ahead and played and was surprised I was able to play hard for about 25 minutes!

[pu12en12g]

Body Weight:
212

Workout day:
Chest and Triceps

Cardio:
28 minutes elliptical
Weighted front and side DB crunches
Core physical therapy routine

Weights:
Flat BB bench 8x185 5x215 5x225 5x235 5x245 5x255
Skull crushers 6x115 6x115 6x125 6x125
DB pec fly 6x70s 6x70s 6x70s 6x70s
Tricep pushdowns 6x90 6x100 6x100 6x100
DB incline bench 6x70s 6x70s 6x70s 6x70s
Overhead DB extension 8x60 8x60 8x60
Reversed cable tricep extension 8x60 8x60 8x60

Supplement impressions:
I had a good chest workout but not as intense as last night. I think this was because I changed my workout time and started to soon after taking the WF and GG. Honestly, I was so excited to start lifting that I rushed it and started about 20 minutes after taking the pre supps. I usually work out after dinner and this time hit it after just an afternoon snack so I was a bit low on carbs.

About half way through my pump got going and then the workout was at a whole new level. I was able to really target my tris to the point that closing my arms more than 90 degrees was actually painful. I am loving this.

Here is the real testament... As soon as I was done with this intense workout, my oldest son asks if I'll go play lacrosse with him. I didn't really feel like it cause I am used to chillin after a hard workout. I went ahead and played and was surprised I was able to play hard for about 25 minutes!

Awesome !!!

Great detail

[Alfz]

Great stack.
Good to hear your progress as well

SWOLE!!!!!!!

[steve800]

Great stack.
Good to hear your progress as well

SWOLE!!!!!!!

Thanks for the comments man.

[steve800]

Hey bro! I subscribed to this as well. Reading your post got me pumped for my workout tonight!

Hey, it's my little brother! What's up man? Glad to see you're on BB.com now. I'm ordering you a tub of White Flood to get you motivated to use that use gym we setup.

[5Six]

Great log thus far, Steve800. Your home gym sounds killer. Got any pics of it?

[steve800]

Great log thus far, Steve800. Your home gym sounds killer. Got any pics of it?

Yup, I'm always looking for a chance to show off my gym! I'm still waiting on 35 lb DBs and a 6 ft olympic bar that I ordered a while back. Other than that, I will need to add some DBs from 90-120 at some point and then it will be complete. Well, except for a pull up/dip tree maybe... The ProSpot gym is simply awesome. The cables allow a self spotting system that still provides the same full range of motion as free weights.