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  1. #31
    Registered User TrainerTone's Avatar
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    Monday May 7th - Push Day


    As usual 1 scoop of White Flash was mixed with 12oz ice cold water. Gave it a few vigorous shakes and was good to go. Taste is becoming a bit easier on the taste buds the more I drink this stuff. Waited 15 minutes and began to warm up. Already felt the focus coming on by the middle of my warm up and already built up a real nice pump by the end of the warm up. One of the many perks of being lean. Felt like I may be a bit weaker for this workout since I was very active the previous weekend. But White Flash did not let me down.


    Incline DB Press
    5 reps of 80 lbs
    5 reps of 85 lbs
    5 reps of 90 lbs
    5 reps of 90 lbs
    7 reps of 80 lbs


    OHP
    5 reps of 135 lbs
    5 reps of 145 lbs
    5 reps of 155 lbs
    5 reps of 145 lbs
    6 reps of 135 lbs


    Close Grip Bench
    5 reps of 185 lbs
    5 reps of 185 lbs
    5 reps of 205 lbs
    5 reps of 205 lbs
    7 reps of 185 lbs


    Moore Press on a stability ball
    3 x 10 with 40 lb db's


    Incline DB Raises

    3 x 10 with 15 lb db's


    Weighted Dips
    3 x 10 with 50 lb db


    Jump rope
    30 sec on, 30 sec off for 10 rounds
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  2. #32
    Registered User TrainerTone's Avatar
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    Tuesday May 8th - Heavy Leg Day


    So today was quite a bit different for me and I needed every last bit of energy that White Flash provided. Have a whole new respect for this preworkout after today's session. Took 1 scoop of White Flash in 12oz cold water. Had to do a strength and conditioning assessment for a possible job opportunity so figured I'd do it before my leg workout and see how I felt afterwards. The assessment consisted of the following and had to be completed in 15 minutes max: 15 pullups from dead hang (unbroken), 50 burpees (chest to ground), 50 pushups (unbroken, chest to ground), 25 double unders, 50 jump squats and a 1/2 mile run. This was to be recorded and submitted this week. Well I ended up smashing this and completing it all in 13 min 30 sec!


    From there I jumped into the following leg workout and was surprised I was actually able to move so much wait after that warmup from hell!


    Box Squats
    5 reps of 205 lbs
    5 reps of 225 lbs
    5 reps of 225 lbs
    5 reps of 225 lbs
    6 reps of 205 lbs


    Front Squats (with heels elevated)
    5 reps of 135 lbs
    5 reps of 145 lbs
    5 reps of 155 lbs
    5 reps of 155 lbs
    7 reps of 135 lbs


    Unilateral Leg Press
    3 x 10 each leg of 180 lbs


    Hack Squat
    3 x 10 of 180 lbs


    Calf training


    Core work
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  3. #33
    Registered User TrainerTone's Avatar
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    Monday May 14th - Push Day


    Back at it with another workout. Even though I'm in a small caloric deficit, I keep getting stronger. I feel like White Flash has been a great preworkout for those heavy lifting days. Today just happened to be another one. I know I've said it previously, but the more I drink this stuff, the less and less I mind it. I've gotten used to the bitterness.


    Incline DB Press
    5 reps of 80 lbs
    5 reps of 85 lbs
    5 reps of 90 lbs
    4 reps of 95 lbs
    7 reps of 80 lbs


    Kneeling Shoulder Press on Smith Machine
    5 reps of 135 lbs
    5 reps of 155 lbs
    5 reps of 155 lbs
    5 reps of 155 lbs
    6 reps of 135 lbs


    Close Grip Bench Press
    5 reps of 185 lbs
    5 reps of 205 lbs
    5 reps of 205 lbs
    3 reps of 225 lbs
    6 reps of 185 lbs


    Moore Press
    3 x 10 with 50lb DB's


    Plate Lat Raises
    3 x 10 with 25lb plates


    Weighted Dips
    3 x 10 with 60lb DB


    Burnout Sets


    10 Minutes of Jump Rope (30 sec on, 30 sec off)


    Noticing that even though I'm cutting I'm not lacking any energy even by the end of my workouts which is a very good sign. I attribute this to a lot of factors but White Flash is definitely adding to the equation!
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  4. #34
    Der Esser stevenjamesvick's Avatar
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    impressive past couple of posts. how much are you trying to cut down to?
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  5. #35
    Registered User TrainerTone's Avatar
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    Originally Posted by stevenjamesvick View Post
    impressive past couple of posts. how much are you trying to cut down to?
    Thanks man. Probably 10 lbs at the most. I stay relatively lean year round. So right now I'm going more by how I look and feel and worrying less about pounds. I'm shredding up quite nicely this year though.
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  6. #36
    Registered User TrainerTone's Avatar
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    Wednesday May 16th - Pull Day


    Ate one of my go to preworkout meals today which is 1/2 cup of Cream of Rice along with some cinnamon and a scoop of protein powder. Waited about 45 minutes and downed a scoop of White Flash mixed with 12oz of cold water on my way to the gym. Was really feeling good today after my warmup which the numbers show. Definitely feeling like White Flash will be one of the high stim pre's I keep on hand for my heavy days (yes 300mg is high for me since I have a low stim tolerance)


    Weighted Pull Ups
    3x10 with a 45 lb db


    Hex Bar DL
    5 reps of 315 lbs
    5 reps of 375 lbs
    3 reps of 415 lbs (New PR)
    5 reps of 375 lbs
    7 reps of 315 lbs


    Bent Over Rows
    5 reps of 135 lbs
    5 reps of 155 lbs
    5 reps of 185 lbs
    5 reps of 155 lbs
    8 reps of 135 lbs


    Wide Grip BB Curls
    3 x 10 of 75 lbs


    Seated Row (neutral grip)
    3 x 10 of 90 lbs each side


    Weighted Pull Ups
    3 x 10 with a 50 lb DB


    Inverted Rows (feet elevated)
    20 reps


    Rear delts, traps, forearms


    10 minutes HIIT


    Thinking of switching it up next week and getting in some reverse pyramid training which I've used in the past and had great results with. Will keep everyone posted on that
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  7. #37
    Registered User TrainerTone's Avatar
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    Back with another update. This week I switched my training a bit and decided to use some reverse pyramid training. Still been using 1 scoop White Flash but I swapped out the ice cold water for some 0 calorie lemonade and it's made the Cherry Limeade flavor a lot less bitter for me.

    Monday May 21st - Push Day


    Incline DB Press
    4 reps of 95 lbs
    4 reps of 95 lbs
    6 reps of 90 lbs
    6 reps of 90 lbs
    8 reps of 85 lbs


    Overhead Press
    4 reps of 175 lbs
    4 reps of 175 lbs
    6 reps of 155 lbs
    6 reps of 155 lbs
    8 reps of 135 lbs


    Close Grip Bench
    4 reps of 215 lbs
    4 reps of 215 lbs
    6 reps of 205 lbs
    6 reps of 205 lbs
    8 reps of 185 lbs


    Seated Cable Chest Press
    3x10 of 40 lbs each side


    Rope Shoulder Raises
    3x10 of 35 lbs


    Weighted Dips
    3x10 of 60 lbs
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  8. #38
    Anti muffin-top bull.dogz's Avatar
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    Nice! I'll have to try it with lemonade.
    Best platform numbers
    Squat 429
    Bench 209
    Deadlift 424

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  9. #39
    Manufacturing Consent Rob1882's Avatar
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    I do that often with that trulemon crystallized lemon powder stuff is magic
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  10. #40
    Registered User TrainerTone's Avatar
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    Hectic week last week and MDW added on top of that. I’ll have a few updates tonight.
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  11. #41
    Registered User TrainerTone's Avatar
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    Tuesday May 29th - Leg Day


    Been gone for a minute but I'm back. Still using White Flash and still killing these workouts! My mixture of some 0 cal lemonade with the Cherry Limeade flavor has actually made this a lot more enjoyable to drink. Still going with 1 full scoop, not heaping, in 12 oz of cold liquid. Throw it down the hatch on the way to the gym and start warming up about 15 minutes later. Workouts have been going great during this cut. Numbers are either staying the same and in some cases increasing!


    Safety Bar Squats
    5 reps of 225
    5 reps of 255
    5 reps of 275
    5 reps of 255
    6 reps of 225


    Front squats
    5 reps of 135
    5 reps of 155
    5 reps of 175
    5 reps of 155
    7 reps of 135


    Unilateral Leg Press
    3x10 (each leg) of 180


    Hack Squat
    3 x10 of 180


    RDL
    1 x 20 of 135


    Calf Work


    Core Training
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  12. #42
    Registered User TrainerTone's Avatar
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    Will be posting up some more workouts from this week and giving my final review this weekend
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  13. #43
    Registered User TrainerTone's Avatar
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    So as promised here go my workouts from this past week. Will be following this up with my final review of White Flash tomorrow


    Monday June 4th - Push Day


    Incline DB Press
    4 x 95lbs
    4 x 95 lbs
    6 x 90 lbs
    6 x 90 lbs
    8 x 80


    Hammer Strength Shoulder Press
    4 x 230 lbs
    4 x 230 lbs
    6 x 200 lbs
    6 x 200 lbs
    8 x 180 lbs


    Guillotine Press
    4 x 225
    4 x 225
    6 x 205
    6 x 205
    8 x 185


    Moore Press
    3 x 10 of 50 lb db's


    Underhand Cable Shoulder Raise
    3x10 of 30 lbs


    Weighted Dips
    10 reps with 70 lbs
    10 reps with 55 lbs
    10 reps with 45 lbs


    10 min jump rope, 30 on, 30 off



    Tuesday June 5th - Legs


    Safety Bar Squats
    5 x 225
    5 x 245
    5 x 275
    5 x 285
    6 x 225


    Front squats
    5 x 135
    5 x155
    5 x 175
    5 x 155
    7 x 135


    Single Leg Press
    3 x 10 of 180


    Hack Squat
    3 x 10 of 180


    Burnout set of lunges


    Calf work


    Core (upper and lower)



    Wednesday June 6th - Pull Day


    Weighted Pullups
    3 x 10 with 45 lbs


    Rack Pulls
    4 x 385
    4 x 385
    6 x 375
    6 x 375
    8 x 365


    Barbell Rows
    4 x 185
    4 x 185
    6 x 175
    6 x 175
    8 x 165


    DB Preacher Curl
    3 x 10 with 35 lbs each side
    Followed by 10 drag curls after each set


    Seated Row
    3 x 10 of 130 lbs


    Rope Chin Ups
    3 x 10


    Forearms, Traps and Rear Delts


    10 min HIIT (30 sec on, 30 sec off)
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  14. #44
    Registered User TrainerTone's Avatar
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    So here goes my FINAL REVIEW of White Flash. Sorry for the delay but I've had a lot going on. Let's get to it!!


    MIXABILITY- Give this a 8.5/10. Give it a few shakes and there are no floaties left. Some slight grit/residue at the bottom when you take your last sip but that's about it.


    TASTE- Give this and 7/10 as well. Would need to try the other flavors but I can almost guarantee I will enjoy them more than Cherry Limeade. By no means is it unbearable but I'm not a cherry limeade fan in general. On top of that, this profile is packed with ingredients so that leads me to believe a lot of them may be hard to mask.


    EFFECTIVENESS- Now this is where this pre really shines. Going to give this a 9/10. Pretty much is as complete of a preworkout as you're going to find. Energy- CHECK! Pumps- CHECK! Focus-Check! Love that the energy is very subtle but is still long lasting. Didn't feel my energy taper off no matter how grueling my workouts were. This was especially tested since I was and still am on a cut. The pumps were sick too with the addition of VASO6 and a hefty dose of citrulline. And the focus was definitely there and allowed me to be zoned in no matter how my day was going


    Overall this is one of those preworkouts I would highly recommend you try if you haven't already. Will definitely be keeping this in the stash to use on my heavy days. CL you have a winner on your hands. Great job!
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