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  1. #31
    Building The Monolith Anthony21's Avatar
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    Apr 30, 2018 5/3/1 C1 W1 D2
    Body weight 177.2

    Squat
    45x10
    45x10
    135x5
    165x5
    190x5 @65%
    220x5 @75%
    245x10 @85% 5+
    190x5 FSL @65% (First set last set protocol)
    190x5
    190x5

    Romanian deadlift
    180x10 @50%
    215x10 @60%
    250x10 @70%

    Reverse hyper
    90x15
    90x15
    90x20

    Summary: This was a late night training session. I had gotten up at 5:00 AM to get ready and be at work at 7:00 AM. I started my first set of warm ups on squats around 9:45 PM. Leading up to training I was tired but knew I had to get my training in.

    Protocal for WF was just 1 scoop prior to leaving to the gym. Again that trusty focus and uplifting mood hit me as I was drinking my serving. As I was driving to the gym I noticed that I was so focused. I noticed I had a laser like focus cause all I was concentrating on was what was dead on in front of me driving. I had this in synced feeling as I was listening to my metal music and the double bass drums. It was a focus that not many pres have given me.

    By the time I got into my training my focus was definitely on point and the energy was smooth.

    Pump wise I didn't get much and that was fine. I'm not trying to have a massive leg pump when I'm squatting and doing RDLS.

    The session ended around 10:45 PM. I was still able to get to bed shortly after getting home. It was a great training session.

    Today is a rest day then my Overhead Press day on Wednesday.
    Last edited by Anthony21; 05-01-2018 at 03:26 PM.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  2. #32
    Do I even lift? BenW22's Avatar
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    Originally Posted by Anthony21 View Post
    Apr 30, 2018 5/3/1 C1 W1 D2
    Body weight 177.2

    Squat
    45x10
    45x10
    135x5
    165x5
    190x5 @65%
    220x5 @75%
    245x10 @85% 5+
    190x5 FSL @65% (First set last set protocol)
    190x5
    190x5

    Romanian deadlift
    180x10 @50%
    215x10 @60%
    250x10 @70%

    Reverse hyper
    90x15
    90x15
    90x20

    Summary: This was a late night training session. I had gotten up at 5:00 AM to get ready and be at work at 7:00 AM. I started my first set of warm ups on squats around 9:45 PM. Leading up to training I was tired but knew I had to get my training in.

    Protocal for WF was just 1 scoop prior to leaving to the gym. Again that trusty focus and uplifting mood hit me as I was drinking my serving. As I was driving to the gym I noticed that I was so focused. I noticed I had a laser like focus cause all I was concentrating on was what was dead on in front of me driving. I had this in synced feeling as I was listening to my metal music and the double bass drums. It was a focus that not many pres have given me.

    By the time I got into my training my focus was definitely on point and the energy was smooth.

    Pump wise I didn't get much and that was fine. I'm not trying to have a massive leg pump when I'm squatting and doing RDLS.

    The session ended around 10:45 PM. I was still able to get to bed shortly after getting home. It was a great training session.

    Today is a rest day then my Overhead Press day on Wednesday.
    I, too, have had good luck with training at night using White Flash and still getting to sleep pretty easily. #stimjunkie

    Nice job on the wheels today - Crazy good volume man.
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  3. #33
    Building The Monolith Anthony21's Avatar
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    Originally Posted by BenW22 View Post
    I, too, have had good luck with training at night using White Flash and still getting to sleep pretty easily. #stimjunkie

    Nice job on the wheels today - Crazy good volume man.
    It surprised me as I thought i'd be up and not get any sleep for work the next day.

    May 2, 2018 5/3/1 C1 W1 D3
    Body weight 176.6

    *200 total band pull aparts done

    Barbell overhead press
    45x10
    45x10
    65x5
    90x5 @65%
    100x5 @75%
    115x8 @85% 5+

    Pause bench (Boring But Big 5x5)
    165x5 @80% all sets
    165x5
    165x5
    165x5
    165x5

    Weighted pull up *done in between my bench sets
    35x5
    35x5
    35x5

    T bar row
    145x12
    170x12
    170x12
    170x12

    Rolling dumbbell tricep extension
    40x10
    40x10
    40x6
    40x10

    Kirk Shrug
    140x10
    140x10
    140x10
    140x10

    Dumbbell Bicep Curl
    40x8
    40x8
    40x6
    30x12

    Summary: Man was today a great training session. This time of the year in Oregon we start to get consistent sunshine and that always helps with my mood.

    I woke up, got my daughter ready for school and took off from her school at 8:10 to the gym. On my drive I had my 1 scoop of White Flash and afterwards an Animal Snak bar to have some fuel in me.

    The focus yet again shines for me. I can say at this point it's up there as the best pre, if not THE pre, that has given me the best focus. I think some mistake focus with energy or from the high caffeine content of other pre workouts.

    White Flash has just been so consistent with giving me some of the best focus to smash my training. The gym I lift at is a warehouse so I was able to open the garage and have that nice Pacific Northwest breeze flowing through with the sun beaming inside. This and the focus, along with the energy, just put me in a such a good mental mind state.

    The pump I had was awesome as well. I felt fuller from a muscular standpoint and my veins in my arms and chest were increasingly visible. All in all it was one great training session and I'm still mentally feeling good now that I'm at work.

    Tomorrow is my deadlift day with some safety bar squats for a 5x5 @ 80%.
    Last edited by Anthony21; 05-02-2018 at 03:48 PM.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  4. #34
    JOKER qstick99's Avatar
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    Good looking thread, lots of detail! Subd
    Nutrabio Stack Log:

    https://forum.bodybuilding.com/showthread.php?t=175713251&p=1550636241#post1550636241

    Transformation Journal:

    https://forum.bodybuilding.com/showthread.php?t=175642101&p=1549085321#post1549085321
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  5. #35
    Building The Monolith Anthony21's Avatar
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    Originally Posted by qstick99 View Post
    Good looking thread, lots of detail! Subd
    It's the least I can do for CL's and Rob's generosity.

    Thanks for the sub.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  6. #36
    Registered User superhuman67's Avatar
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    Originally Posted by Anthony21 View Post
    It surprised me as I thought i'd be up and not get any sleep for work the next day.

    May 2, 2018 5/3/1 C1 W1 D3
    Body weight 176.6

    *200 total band pull aparts done

    Barbell overhead press
    45x10
    45x10
    65x5
    90x5 @65%
    100x5 @75%
    115x8 @85% 5+

    Pause bench (Boring But Big 5x5)
    165x5 @80% all sets
    165x5
    165x5
    165x5
    165x5

    Weighted pull up *done in between my bench sets
    35x5
    35x5
    35x5

    T bar row
    145x12
    170x12
    170x12
    170x12

    Rolling dumbbell tricep extension
    40x10
    40x10
    40x6
    40x10

    Kirk Shrug
    140x10
    140x10
    140x10
    140x10

    Dumbbell Bicep Curl
    40x8
    40x8
    40x6
    30x12

    Summary: Man was today a great training session. This time of the year in Oregon we start to get consistent sunshine and that always helps with my mood.

    I woke up, got my daughter ready for school and took off from her school at 8:10 to the gym. On my drive I had my 1 scoop of White Flash and afterwards an Animal Snak bar to have some fuel in me.

    The focus yet again shines for me. I can say at this point it's up there as the best pre, if not THE pre, that has given me the best focus. I think some mistake focus with energy or from the high caffeine content of other pre workouts.

    White Flash has just been so consistent with giving me some of the best focus to smash my training. The gym I lift at is a warehouse so I was able to open the garage and have that nice Pacific Northwest breeze flowing through with the sun beaming inside. This and the focus, along with the energy, just put me in a such a good mental mind state.

    The pump I had was awesome as well. I felt fuller from a muscular standpoint and my veins in my arms and chest were increasingly visible. All in all it was one great training session and I'm still mentally feeling good now that I'm at work.

    Tomorrow is my deadlift day with some safety bar squats for a 5x5 @ 80%.
    Looks like a good training session and what's the Kirk Shrug ?
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  7. #37
    Building The Monolith Anthony21's Avatar
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    Originally Posted by superhuman67 View Post
    Looks like a good training session and what's the Kirk Shrug ?
    This is the Kirk Shrug which was done by Kirk Karwaski.

    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  8. #38
    Registered User superhuman67's Avatar
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    Originally Posted by Anthony21 View Post
    This is the Kirk Shrug which was done by Kirk Karwaski.

    Thanks for the video demo but can't mess with upright's cause of a bad rotator cuff
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  9. #39
    Building The Monolith Anthony21's Avatar
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    Originally Posted by superhuman67 View Post
    Thanks for the video demo but can't mess with upright's cause of a bad rotator cuff
    You don't do a full upright at all. It's just using the bend of the elbows and slight momentum. You only bring the barbell up to the belly button, unless that partial range of motion irritates your rotator cuff.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  10. #40
    Building The Monolith Anthony21's Avatar
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    May 3, 2018 5/3/1 C1 W1 D4
    Body weight 176.6

    Deadlift
    135x5
    185x5
    225x5
    245x5 @65%
    280x5 @75%
    320x8 @85% 5+

    Safety bar squat (Boring But Big 5x5)
    230x5 @80% all sets
    230x5
    230x5
    230x5
    230x5

    Dumbbell Row
    55x12 Chest supported on incline bench for all sets
    55x12
    55x12
    55x12
    55x12

    Kettle bell swings
    35x20
    35x20
    35x20
    *30 seconds rest in between sets

    Summary: This morning was a real test for White Flash. Thursday is my early morning training session. When I say early morning I'm talking about waking up at 4:00 AM to go train.

    I woke up at 4:00 AM, did my daily morning weigh in and had my 1 scoop of WF followed by an Animal Snak bar for fuel.

    I was worried I would of been too tired and WF would of not done much. I'm happy to say I was completely wrong. The focus had me wide awake and alert.

    The energy I can say for sure now is the smoothest I've experienced with a pre workout. Others I can feel the increase in energy. With WF you really don't notice it until you start getting into your training and you say to yourself "damn I'm feeling good let's keep this sh!t going".

    Through out my training I just felt great seeing how early it was. My focus was spot on and just had this head down and let's put in work mentality.

    I had a decent pump for the first time in my quads from the Safety Bar Squats and a nice back and forearm pump from the chest supported DB rows.

    It was a g reat training session and really passed the test for me when it comes to WF being a top tier powerhouse.

    The next two days are my rest days then back in the gym for week 2 of 5/3/1.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  11. #41
    Registered User Kylehero's Avatar
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    Originally Posted by DASBUNKER View Post
    I agree the focus is very strong, solid vascularity m8 ^ ^ Flash is the real deal, best endurance I've had in a while too.

    Most definitely. Just started my WF log today and had my first session this evening. I concur ^
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  12. #42
    Building The Monolith Anthony21's Avatar
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    May 6, 2018 5/3/1 C1 W2 D1
    Body weight 175.6

    Bench Press t&g
    45x10
    45x10
    95x5
    145x3 @70%
    165x3 @80%
    185x10 @90% 3+

    Barbell overhead press (Boring But Big 5x5)
    45x10
    65x5
    115x5 80% all sets
    115x5
    115x5
    115x5
    115x5

    Seated pulley back row *Super set with overhead press
    95x12 Wide grip
    105x12
    105x15
    105x15
    105x15

    Weighted pull up
    35x6
    35x6
    35x6

    Barbell tricep rolling extension
    75x10
    75x10
    75x10
    75x10

    Farmer walks
    90x4 passes

    Summary: This morning was the start of week 2 on my first 5/3/1 cycle. I woke up this morning at 175.6 lbs. I've increased my calories to slightly over 2k and still been averaging a weekly weight of 177lbs. I feel though I've added some size if that makes sense.

    I had 1 scoop of WF with an Animal Snak bar then left to the gym. Focus was nice and strong on my drive to the gym while consuming my serving. I was just vibing out to the music playing on the way there. The energy was once again smooth as sh!t but was just right in regards to elevating my mood and thus translated into a great training session. My endurance was just so strong it felt like. I decided to add in some farmer walks at the end of my training session. Normally I'd be done and ready to go home but I felt like I just kept wanting to train.

    Pump was nice along with the vascularity. It was a good training session to kick start the second week of this cycle. Tomorrow is my squats and I'm looking forward to them already.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  13. #43
    Building The Monolith Anthony21's Avatar
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    May 7, 2018 5/3/1 C1 W2 D2
    Body weight 177.6

    Squat
    60x10
    60x10
    150x5
    170x5
    200x3 70%
    230x3 80%
    260x7 90%
    200x5 FSL @70%
    200x5
    200x5
    200x5

    Seated Calf Raises
    90x10
    90x10
    90x10
    90x10

    Reverse hyper
    90x12
    90x12
    90x12

    Summary: This morning I was on a bit of a time crunch. I had to take my car in to get an inspection and oil change. I started lifting around 8:45 AM and was done by 10:05 AM. I had my 1 scoop of WF as I was waiting to drop my daughter off at school.

    Briefly to touch upon my overall supplementation. Things have been kept simple. Aside from WF i'm just taking a multi, vitamin D3, protein powder when needed and creatine.

    By the time I got to the gym I was mentally ready to smash some squats and was feeling good heading into training. I got through my dynamic warm ups and felt focused and alert with just the right amount of energy. I didn't get much of a pump which is fine for me on my lower body days. I felt good though from a mental and energy stand point. I had a plan going into training and I accomplished that.

    Tomorrow is a rest day then my OHP day.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  14. #44
    Building The Monolith Anthony21's Avatar
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    May 9, 2018 5/3/1 C1 W2 D3
    Body weight 177

    *100 total band pull aparts
    *100 total cable face pulls

    Barbell overhead press
    45x10
    65x5
    95x3 70%
    110x3 80%
    120x7 90% 3+

    Bench Press t&g (Boring But Big 5x5)
    45x10
    95x5
    135x5
    165x5 80% all sets
    165x5
    165x5
    165x5
    165x5

    Close grip lat pulldown *superset with bench
    125x12
    125x12
    125x12
    125x12

    Kroc row
    80x10
    90x10
    100x20

    Kirk Shrug
    145x10
    145x10
    145x10
    145x10

    Tricep press down
    50x12
    60x12
    60x12
    60x12

    Incline dumbbell curl
    30x10
    25x10
    25x8

    Hammer Curl *cross body
    35x12
    35x12
    35x12

    Summary: I woke up this morning and headed to the gym right after dropping my daughter off from school at 8:15 AM.

    Like normal I had my 1 scoop of WF on my way to the gym. Focus and energy felt nice as I got to the gym. By the time I was done with my dynamic warm up I was ready to go. Training felt solid this morning. My focus was where it needed to be and my energy was just enough to get me through. The energy was definitely smooth and uplifting, especially my mental state.

    I noticed the pump came on as soon as I got to my sets with Kroc Rows. My back felt blown up. Triceps felt swole during press downs. My biceps felt really pumped during incline curls that I had to rest pause a couple reps towards the end.

    All in all it was a realy good morning session. Tomorrow is my early 5:00 AM training with deadlifts and safety bar squats so I'm needing that WF to carry me through.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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    Dat dere Slenderman necrologic's Avatar
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    How much more you got left? I think I may be the only one finishing up tomorrow.
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    May 10, 2018 5/3/1 C1 W2 D4
    Body weight 177.4

    Deadlift
    135x5
    185x5
    225x3
    260x3 70%
    300x3 80%
    335x6 90% 3+

    Safety bar squat
    230x5 80% all sets
    230x5
    230x5
    230x5
    230x5

    Dumbbell Row *Chest supported on incline bench
    55x12
    60x10
    60x10
    60x10
    60x10

    Summary: This was an early morning training session. I woke up at 5:00 AM and started my warm ups at 5:28 AM.

    1 scoop of WF was taken on my way to the gym followed by an Animal Snak bar was eaten in between warm up sets.

    Now that I've had some time with WF I think I can give it a proper assestment when it comes to the energy. Some days I wish the energy was a little more prominent as opposed to it being mellow.

    White Flash is a lot like White Flood when it comes to the energy. The energy isn't as strong like some other products and comes on smooth and rather unoticeable. Early morning training sessions like today I would like that energy to be a little more prominant. Maybe it's a personal preference thing but just something I thought was worth mentioning.

    The focus was great which is the strongest component of this product thus far for me. I needed that focus to get me through the training session, especially with deadlifts and squats. The Safety Bar Squats were a mental mind game to get through. I wanted to cut the volume down to 3x5 but just keep telling myself to not be a bish. I think that was the focus just honing me in and pushing me through when I wanted to cut the training session short.

    I had a decent pump during chest supported DB rows but nothing crazy to speak of.

    The next two days are rest days then it's week 4 which starts on Sunday.
    Last edited by Anthony21; 05-10-2018 at 10:06 AM.
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    Originally Posted by necrologic View Post
    How much more you got left? I think I may be the only one finishing up tomorrow.
    There is another member who just finished his log yesterday I believe. He was taking 2 scoops at times also.

    I have maybe another week worth of training left with the tub.
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  18. #48
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    Originally Posted by Anthony21 View Post
    There is another member who just finished his log yesterday I believe. He was taking 2 scoops at times also.

    I have maybe another week worth of training left with the tub.
    Yeah I played around with dosing quite a bit and finished up yesterday.
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    Ah okay. Glad I wasn't the only one whom experimented. Felt I knocked it out too quickly.
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    Originally Posted by necrologic View Post
    Ah okay. Glad I wasn't the only one whom experimented. Felt I knocked it out too quickly.
    Most I used was 1.5 scoops.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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    What's up everyone. I hope you guys had a good Mother's Day. Here are the last two training sessions and my thoughts following each of them.

    May 13, 2018 5/3/1 C1 W3 D1
    Body weight 175.6

    Bench Press t&g
    45x10
    45x10
    95x5
    115x5
    Work sets
    155x5 75%
    170x3 85%
    195x8 95% 1+
    155x8 75% First set last set all sets down
    155x8
    155x8
    155x8

    Weighted pull up
    35x8
    35x7
    35x7

    Arnold press
    35x8
    35x8
    35x8

    Seated pulley back row *bench grip
    115x12
    115x12
    115x12
    115x12

    Cable overhead extension
    40x12
    50x12
    50x12
    50x12

    Dumbbell Bicep Curl
    35x10 With fat grips
    35x10
    35x10

    Summary: This was a solid training session. I love training on my days off cause I don't have to worry about rushing to be anywhere i.e. work, etc. 1 scoop of WF was consumed prior to heading to the gym. Again nothing has really changed and things have been consistent mostly. The focus was the strong point for this day, followed by a nice overall pump and smooth energy.

    My bench felt good and to be able to get 8 reps on my 1+ day is a good thing and lots of room to grow into the program. I still wish the energy was a bit more stronger rather than being so smooth but again this is a personal preference.

    Solid day though and a good way to kick start the last week on my first 5/3/1 cycle.

    May 14, 2018 5/3/1 C1 W3 D2
    Body weight 176.8

    Squat
    55x10
    55x10
    145x5
    195x3
    Work sets
    220x5 75%
    245x3 85%
    275x8 95% 1+
    220x8 FSL 75%
    220x8
    220x8



    GHR *bodyweight
    4x10

    Chest supported T bar row
    90x12
    90x12
    90x12
    90x12

    Neck extension
    25x25
    25x25

    Summary: My squats felt f'n great this morning. I headed to the gym after dropping my daughter off at school around 8:10 AM. I had 1 scoop of WF with 1 Animal Snak bar afterwards for that fuel. I woke up weighing 176.8 My moving average weight has been 176 even with the increased calories. So i'm sure in another week I'll be bumping up my caloric intake again. I've included a progress picture if anyone happens to give a fook



    By the time I got to the gym I was feeling good mentally and was ready to get some squats in. It was a beautiful morning with the sun gleaming down to that also helps when I'm able to open the garage to the warehouse and crank the music up.

    By the time I got to my squat warm ups my focus was honed in on executing my squats. My mindset definitely carried over cause my squats felt solid along with my technique. I was able to get 8 reps on my 1+ set which has my e1rm at 350lbs.

    I was real happy to end my last squat session of this cycle with a strong one. My quads felt pumped after my back off sets which was a nice feeling. Overall it was just a solid training session.

    Tomorrow is a rest day then it's my OHP day then Deadlift day the day after.
    My 5/3/1 training log: https://forum.bodybuilding.com/showthread.php?t=175452971

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  22. #52
    Manufacturing Consent Rob1882's Avatar
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    Solid everything!



    I spent mothers day out with the wife eating Lamb Curry and drinking down many Mango Lassi's :P
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  23. #53
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    Originally Posted by Rob1882 View Post
    Solid everything!



    I spent mothers day out with the wife eating Lamb Curry and drinking down many Mango Lassi's :P
    Sounds like a day well spent. We just hung out at home, did some grilling and what not.
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  24. #54
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    Solid work brother and I agree, lifting on days off without having to watch the clock are nice!
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    Originally Posted by qstick99 View Post
    Solid work brother and I agree, lifting on days off without having to watch the clock are nice!
    Thanks Q.
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    Today was suppose to be my Overhead Press day but I had to push it back till tomorrow. My wife had a hair cut appointment so I had to be the good husband and not be selfish lol.
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    Originally Posted by Anthony21 View Post
    Today was suppose to be my Overhead Press day but I had to push it back till tomorrow. My wife had a hair cut appointment so I had to be the good husband and not be selfish lol.
    Haha, it'll pay off in the long run.
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    Originally Posted by BenW22 View Post
    Haha, it'll pay off in the long run.
    An extra rest day never hurt anyone so I'm ready to go after work.

    I believe I have what looks like two training sessions left with White Flood so looking to finish out this week/cycle strong.
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  29. #59
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    Originally Posted by Anthony21 View Post
    Today was suppose to be my Overhead Press day but I had to push it back till tomorrow. My wife had a hair cut appointment so I had to be the good husband and not be selfish lol.
    missing her hair appt= rip you, hahaha
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    Originally Posted by Synapsin View Post
    missing her hair appt= rip you, hahaha
    Oh trust me I know all about that happy wife, happy life.
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