Look out Barry Allen, there's a new FLASH in town

[Jdot5]

Thanks to Rob and the rest of the Controlled Labs gang for hooking me up tub of their new preworkout, White Flash. So what is White Flash? It is their new preworkout which is an all in one pre to provide pumps energy and focus. Here's a quick peak at the label

What intrigues me the most from the label is easily Vaso6. Ive heard nothing but great things in regards to this ingredient to provide pumps which will serve me well since Ill be doing a high volume regiment throughout the whole tub

Right now Im currently 2 weeks into my cut. Im using the Big and Ripped FST regiment from here but making my own tweaks to it to accommodate my goals. Cardio wise, Ive been doing it 3 days a week (2 days after my workouts and 1 session on my off day first thing in the morning). Foodwise Ive been carb cycling; 200g on chest day n shoulders day, 250-300g on horizontal back day n leg day, 100-150g on off days. On Saturday night is when I have my cheat meals (which is shoulder and vertical back day) so I usually do my carbs pre intra post then go low carb the rest of the day until dinner time.

Other supps Ill be using during the log:
Intra- Xtend Elite, HydraCharge
Whey protein-Dymatize Iso
Casein- Milk Protein smooth
WaxyBolic to add with White Flash for quick carbs

First serving will be on Monday when I wake up for my 345am chest and tricep session (along with cardio)

[Rob1882]

In

[Jdot5]

In

Glad to have u on board brother

[Jdot5]

Woke up this morning and ate a whole apple. 10 mins later, I downed a scoop of white flash.


I left for the gym shortly after. Upon arriving, I warmed up before heading to spark chest and triceps day. First was DB flat bench for 4x8,8,7,5 (100,100,110,110). Next was weighted chest dips for 3x8 (25,30,30). Incline DB bench press was next for 4x8,7,6,4 (90,95,95,95,100). Pec Deck followed for 3x12,10,9 (225,230,230). Last for chest was incline smith machine bench press for 7x8,8,7,7,6,5,5 (165,165,165,165,175,175,175). Now was time for tricep work. First was close grip bench for 4x8,7,7,6 (170,175,175,180). Next was bodyweight tricep dips for 3x10. Last was straight bar pushdowns for 7x8,8,8,8,8,7,5 (65,65,70,70,75,75,80). Afterwards, I went home and did a 30 min incline walk on the treadmill which produced a solid sweat. I then ate breakfast consisting of eggs turkey bacon, spinach, and potatoes.

Initial thoughts:
I mixed in one scoop with roughly 15oz of water (gotta get some hydration in since my workout is done upon waking). Due to the 15oz, it did dilute the flavor a bit so ill try a lower amount of water tomorrow just so I can better gauge the flavor. Energy wise, it hit pretty quick. Took it at roughly 325 n by the time I finished warmups around 350, I was amped and ready to go. Focus wise, I wasnt really tested too much since it was one of my quicker workouts (that will be tested more so on back/bis, legs, and back/shoulders day since those are my longer sessions). Pumps, I got a solid pump built up on my fst 7 sets for chest n tris. Horizontal back and biceps tomorrow. Eager to test it out since tomorrow is sparked by deadlifts

[Jdot5]

Woke up at 315 am and downed a scoop of White flash and 1/2 scoop of Waxybolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 360 for 8 reps. Second set was 385 for 8 reps. Third set was 410 for 6 reps. Fourth set was 435 for 3 reps. Definitely need to readjust numbers to accommodate high volume work as opposed to strength work. Next was bodyweight pull ups for 3x7,6,5. Next was reverse grip bent over rows for 4x8,8,6,4 (215,215,220,220). 1-Arm low rows were next for 4x10 (80,90,95,100). Last for back was hammer strength rows for 7x8,8,7,6,6,5,5 (280,280,290,290,290,300,300). Now was time for bicep work. First was ez bar curls for 4x8,7,7,6 (100,110,110,110). DB hammercurls were next for 3x8,8,6 (50,50,55). I did 1 arm for reps then switched to the other arm. Last was overhead high pulley cable curl for 7x8,8,7,7,7,6,6 (65,70,70,70,70,75,75). Afterwards, I stretched and foamed rolled before heading home and eating pancakes, eggs, and turkey bacon.

Todays thoughts:
Energy was spot on from first to last rep throughout todays session (409-554). Focus is what shined the most today though. I had a bad fourth set on deadlifts which had threatened to derail the whole session but after I was able to refocus and complete the whole session. Not too much was noticed pump wise since I had changed carb sources this morning (will be doing an apple tomorrow or atleast upping the amount of carbs). Shoulders on deck tomorrow

[Jdot5]

Woke up at 315 and ate an apple. 10 mins later, I downed a scoop of White Flash then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,8,5,4 (75,80,85,85). Next was seated side lat raises (palms down) for 4x8 (20,20,25,25). Standing barbell military press was next for 4x8,6,6,5 (135,140,140,145). Cable lat raises were next for 7x15,15,15,15,12,10,10 (25,25,25,25,25,30,30). Reverse pec deck for 7x15,13,12,10,,10,10,9 (170). DB shrugs were next for 3x8,8,7,6 (110,110,110,120). Last was smith machine shrugs for 7x8,8,6,6,6,6,6 (255,255,255,255,255,255,255). Afterwards, I went home threw on sweats, and knocked out a 30 mins incline walk. Broke a solid sweat. Afterwards, I ate eggs, turkey bacon, spinach, 2 rolls, and 2 pieces of toast. Abs and cardio tomorrow.

Todays thoughts:
Energy was pretty solid. I took it around 325 and was ready to hit the weights by the start of my first rep at 359. The energy lasted throughout the session as well as the 30 mins incline walk afterwards on the treadmill. Focus was a bit more noticeable today. Was able to lock in each rep to get the most of it. Pumps were pretty solid especially during the 3 FST-7 sets today. Blood had engorged the shoulders and traps creating some juicy pumps in that area. Active rest day tomorrow so next serving will be Friday for leg day

[Jdot5]

Woke up at 320 this morning and ate a banana. 10 mins later, I downed a scoop of White Flash. Shortly afterwards, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 280 for 8 reps. Second set was 290 for 6 reps. Third set was 300 for 5 reps. Fourth set was 310 for 5 reps. Front squats were next 3x8,6,4 (190,195,200). Next was leg press for 4x8,8,6,6 (560,570,580,590). Straight leg deadlifts were next for 3x8,6,5 (215,225,230). Leg extensions were next for 7x8,8,8,6,6,6,6 (145,145,145,150,150,150,150). Seated leg curls were next for 4x8,8,6,6 (145,150,155,160). Lying leg curls were next for 7x8,6,6,6,5,5,5 (130,135,135,135,135,135,135). I finished of leg day with 2x15 (each leg) of bodyweight lunges. I stretched before heading home and eating pancakes, eggs, and turkey bacon.

Todays thoughts:
Energy definitely hit today and was certainly needed for todays session (414-557). It had me calm and ready for by my first set of squats this morning. Focus was solid as well since I had to stay focused throughout todays long session. Pumps wasnt too noticeable (which it hardly is for me on leg day unless I hit hit reps of 10-15). Shoulders and vertical back tomorrow which will be a huge test on everything since this is by far my longest workout of the week (easily over 2 hours from 1st to last rep).

[Rob1882]

Lookin real good in here bro tho i dunno bout this dere turkey bacon.. u wut m8 haha :P

[Jdot5]

Lookin real good in here bro tho i dunno bout this dere turkey bacon.. u wut m8 haha :P

thanks bro. turkey bacon is life. My dog would be mad if i changed her breakfast lol

[Jdot5]

Woke up this morning at 610 and downed a scoop of WhiteFlash and 1/2 scoop of WaxyBolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and vertical back day. First up was rope face pulls for 4x15,15,15,12 (90,95,100,105). The rest of the workout was supersets. First was v-bar neutral grip pulldowns 4x12,12, 10,8 (175,180,185,190) and DB rear delt fly 4x12,12,8,8 (20,20,25,25). Next was underhand pulldowns 4x12,11,8,8 (180,185,190,195) and Arnold press 4x12,8,7,6 (60,65,65,65). Next was smith Machine military press 4x12,10,9,8 (140,145,145,150) and wide grip pulldowns 4x12,10,9,8 (165,170,175,175). Rogue log pararell presses 3x12,10,10 (100,110,110) and DB pullovers 3x12,12,10 (70,70,75). 1-arm pulldowns 4x12,12,10,10 (120,120,140,140) and ath lean lat raises 4x12,12,10,10 (20,20,25,25). Last was lying cable upright rows 4x10,10,8,8 (67.5, 72.5, 77.5, 77.5) and 1-arm cable lat raises for 4x10 (22.5). Afterwards, I went home and ate eggs, turkey bacon, and potatoes.

Today’s thoughts:
Energy was pretty smooth today. I got 7 hours of sleep (I usually only get 5 on week days) so I didn’t need the jolt for today’s session like I would on week days. Energy lasted throughout today’s marathon session. Focus was on point today which certainly was needed since today’s session was from 643-857. Needed to stay focused every rep of each superset and WF delivered. Pumps were super juicy for today’s high volume supersets if shoulders n vertical back. Much needed off day tomorrow before chest and triceps Monday morning.

[stevenjamesvick]

Tagging along, bro. How would you compare WF's effects with added carbs to the effects without added carbs?

[Jdot5]

Tagging along, bro. How would you compare WF's effects with added carbs to the effects without added carbs?

thanks for following. added the waxy to it has gotten me super hungry mid workout, compared to eating an apple first then downing it 5-10 mins later. I think the apple first has been working better but taking it mixed with waxy gets me out the door alot quicker so its something Ill have to continue to play with to see which one works better. I wanna eventually be able to try it out after eating 50g of carbs preworkout but that would only work out on either a Saturday or an off day.

[Jdot5]

Woke up this morning at 315 and ate a whole apple. 10 mins later, I downed a scoop of white flash. I left for the gym shortly after. Upon arriving, I warmed up before heading to spark chest and triceps day. First was DB flat bench for 4x10,8,7,5 (100,100,110,110). Next was weighted chest dips for 3x8 (30,30,35). Incline DB bench press was next for 4x8,6,6,5 (95,95,95,95,100). A superset of Pec Deck followed for 3x12,10,8 (225,230,235) and incline pushups (feet elevated) 3x15,12,10. Last for chest was incline smith machine bench press for 7x8,8,6,6,6,5,5 (165,165,175,175,175,175,175). Now was time for tricep work. First was close grip bench for 4x7,7,5,5 (175,175,180,180). Next was bodyweight tricep dips for 3x12,10,10. Last was angled bar pushdowns for 7x8,8,8,8,7,7,6 (70,70,75,75,80,80,85). Afterwards, I went home and did a 30 min incline walk on the treadmill which produced a solid sweat. I then ate breakfast consisting of eggs turkey bacon, spinach, and potatoes.

Todays thoughts:
Energy was smooth and sufficient. By the time the warm up sets were done, I was more than ready to put in work for todays lifting sessions as well as 30 min incline walk afterwards. Focus was solid throughout todays session (355-526) able to stay locked in each rep. Pumps gorged the chest (on the pec deck n pushup superset) and the triceps (on the fst-7 sets). Horizontal back and biceps tomorrow

[superhuman67]

Looks like you had a solid chest/triceps workout and a little extra left for some cardio so
White Flash's energy sounds like it's long lasting which is how I like my PRE's

[Jdot5]

Looks like you had a solid chest/triceps workout and a little extra left for some cardio so
White Flash's energy sounds like it's long lasting which is how I like my PRE's

yeah the energy has been clutch for my days that i have postworkout cardio.

[Jdot5]

Woke up at 315 am and ate a apple. 10 mins later, I downed a scoop of White flash. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 385 for 8 reps. Second set was 395 for 8 reps. Third set was 405 for 7 reps. Fourth set was 415 for 5 reps. . Next was bodyweight wige grip pull ups for 3x5. Next was machine rows for 4x8,8,6,6 (130,140,150,155). 1-Arm low rows were next for 4x10 (100,100,105,105). Last for back was hammer strength rows for x8,8,7,7,6,6,6 (290,290,290,290,300,300,300). Now was time for bicep work. First was ez bar curls for 4x6 (110). DB hammercurls were next for 3x6 (55). Last was overhead high pulley cable curl for 7x8,8,8,8,6,6,6 (70,70,70,70,75,75,75). I then squeezed in ab work. First was hanging leg raises for 4x20,20,15,15. Last was standing cable side bend for 4x15,15,15,12 (40,45,45,50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes.

Todays thoughts:
Energy was ok today but body was super tight which led to some questionable form on deadlifts this morning. Energy did improve as the workout progressed but definitely gotta figure out why Im not able to fire out the gates so to speak on deadlift day n squat day. Focus was good throughout the session (415-605). Pumps was good during my fst 7 set for biceps as well as for abs. Shoulders and traps on deck tomorrow followed by cardio.

[stevenjamesvick]

Nice deads, man. The numbers don't reflect you not being 100% ready to go on deadlift day.

[superhuman67]

Woke up at 315 am and ate a apple. 10 mins later, I downed a scoop of White flash. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 385 for 8 reps. Second set was 395 for 8 reps. Third set was 405 for 7 reps. Fourth set was 415 for 5 reps. . Next was bodyweight wige grip pull ups for 3x5. Next was machine rows for 4x8,8,6,6 (130,140,150,155). 1-Arm low rows were next for 4x10 (100,100,105,105). Last for back was hammer strength rows for x8,8,7,7,6,6,6 (290,290,290,290,300,300,300). Now was time for bicep work. First was ez bar curls for 4x6 (110). DB hammercurls were next for 3x6 (55). Last was overhead high pulley cable curl for 7x8,8,8,8,6,6,6 (70,70,70,70,75,75,75). I then squeezed in ab work. First was hanging leg raises for 4x20,20,15,15. Last was standing cable side bend for 4x15,15,15,12 (40,45,45,50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes.

Todays thoughts:
Energy was ok today but body was super tight which led to some questionable form on deadlifts this morning. Energy did improve as the workout progressed but definitely gotta figure out why Im not able to fire out the gates so to speak on deadlift day n squat day. Focus was good throughout the session (415-605). Pumps was good during my fst 7 set for biceps as well as for abs. Shoulders and traps on deck tomorrow followed by cardio.

Looks like a strong workout and what your dead lifting for reps is impressive so I
wouldn't come down on yourself so hard cause some people only get like 2-3 reps
with that poundage but your getting 7-8 reps which for me is better than going too
heavy with less reps and more chance of injury.

[Jdot5]

Looks like a strong workout and what your dead lifting for reps is impressive so I
wouldn't come down on yourself so hard cause some people only get like 2-3 reps
with that poundage but your getting 7-8 reps which for me is better than going too
heavy with less reps and more chance of injury.

thanks bro

[Jdot5]

Woke up at 315 and ate an apple. 10 mins later, I downed a scoop of White Flash then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,8,5,5 (80,80,85,85). Next was seated side lat raises (palms down) for 4x10 (20,20,25,25). Standing barbell military press was next for 4x7,6,5,5 (140,140,140,145). Cable lat raises were next for 7x10,8,10,10,10,10,7 (35,35,30,30,30,30,35). Reverse pec deck for 7x10,10,10,10,10,8,8 (170,170,170,175,175,175,175). DB shrugs were next for 3x8,8,8,6 (110,110,110,120). Last was smith machine shrugs for 7x8,7,7,6,6,5,5 (255,255,255,255,255,265,265). Afterwards, I went home threw on sweats, and knocked out a 30 mins incline walk. Broke a solid sweat. Afterwards, I ate eggs, turkey bacon, spinach, and 4 pieces of toast. Abs and cardio tomorrow.

Todays thoughts:
Energy was very lack luster today. I was even yawning after finishing my warm up. The only thing I think may have contributed to this is that I took the serving about 5 mins after eating my apple so maybe it didnt absorb well in regards to that. Next sesion (Friday), Ill try waking up 10-15 mins earlier to eat and then taking the serving to see if spacing it out more helps out with that. Energy was sufficient during cardio after the weights portion so that was a plus. Pumps and focus were ok but the energy not hitting definitely threw the intensity of the workout off big time. Hoping to get that corrected by Friday... because thats leg day

[Jdot5]

Woke up at 310 this morning and downed a scoop of White Flash and 1/2 scoop of waxybolic. Shortly afterwards, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 285 for 8 reps. Second set was 295 for 6 reps. Third set was 305 for 5 reps. Fourth set was 315 for 3 reps. Still gassing out by the fourth set so will need to add in some carbs intra workout to combat that. I didnt have any energy for front squats so I substituted in hack squats for 3x8,6,6 (160,170,170). Next was leg press for 4x8,8,5,5 (570,580,590,590). Straight leg deadlifts were next for 3x8,6,5 (220,230,235). Leg extensions (used different machine) were next for 7x8,8,6,6,6,5,5 (130,135,135,135,140,140,140). Good mornings were next for 4x8,8,6,6 (165,165,175,175). Lying leg curls were next for 7x8,6,6,6,5,5,5 (135). I finished of leg day with 2x15 (each leg) of bodyweight lunges. I stretched before heading home and eating pancakes, eggs, and turkey bacon. Shoulders and vertical back tomorrow

Todays thoughts:
Energy was alot better today. I made it a point of emphasis to make sure my intensity was up during warm ups to make sure I was prepped for leg day. After warmups, energy levels were where I needed it for a long leg session. It last throughout the almost two hour session (409-604). Focus was good since energy levels were better today. Was able to focus on actual work today instead of how im gonna stay up through todays workout. Pumps were good during the workouts and now my legs feel like linguini. Shoulders and vertical back tomorrow

[stevenjamesvick]

Woke up at 310 this morning and downed a scoop of White Flash and 1/2 scoop of waxybolic. Shortly afterwards, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 285 for 8 reps. Second set was 295 for 6 reps. Third set was 305 for 5 reps. Fourth set was 315 for 3 reps. Still gassing out by the fourth set so will need to add in some carbs intra workout to combat that. I didnt have any energy for front squats so I substituted in hack squats for 3x8,6,6 (160,170,170). Next was leg press for 4x8,8,5,5 (570,580,590,590). Straight leg deadlifts were next for 3x8,6,5 (220,230,235). Leg extensions (used different machine) were next for 7x8,8,6,6,6,5,5 (130,135,135,135,140,140,140). Good mornings were next for 4x8,8,6,6 (165,165,175,175). Lying leg curls were next for 7x8,6,6,6,5,5,5 (135). I finished of leg day with 2x15 (each leg) of bodyweight lunges. I stretched before heading home and eating pancakes, eggs, and turkey bacon. Shoulders and vertical back tomorrow

Todays thoughts:
Energy was alot better today. I made it a point of emphasis to make sure my intensity was up during warm ups to make sure I was prepped for leg day. After warmups, energy levels were where I needed it for a long leg session. It last throughout the almost two hour session (409-604). Focus was good since energy levels were better today. Was able to focus on actual work today instead of how im gonna stay up through todays workout. Pumps were good during the workouts and now my legs feel like linguini. Shoulders and vertical back tomorrow

Good lifts, man. I guess you could call it "Leguini".



yeah my bad....

[Jdot5]

Lol 😂 imma have into use that one. Good play on words

[Jdot5]

Woke up this morning at 550 and after watching some YouTube videos, I downed a scoop of WhiteFlash and 1/2 scoop of WaxyBolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and vertical back day. First up was rope face pulls for 4x15,15,15,12 (100,100,105,110). The rest of the workout was supersets. First was v-bar neutral grip pulldowns 4x12,12, 10,8 (180,185,190,195) and DB rear delt fly 4x12,10,9,8 (20,25,25,25). Next was underhand pulldowns 4x12,10,8,7 (185,190,195,200) and Arnold press 4x12,12,8,8 (60,60,65,65). Next was smith Machine military press 4x12,10,8,7 (145,150,150,155) and wide grip pulldowns 4x12,9,9,7 (170,175,175,180). Rogue log pararell presses 3x12,10,10 (110,120,120) and DB pullovers 3x12,10,10 (70,75,75). 1-arm pulldowns 4x12,12,10,10 (120,120,140,140) and ath lean lat raises 4x12,10,12,10 (20,25,20,25). Last was lying cable upright rows 4x10,10,9,8 (72.5, 72.5, 77.5, 77.5) and 1-arm cable lat raises for 4x10 (22.5). Afterwards, I went home and ate eggs, turkey bacon, and 4 slices of toast. Shortly afterwards, I cut the grass. Off day tomorrow which is much needed.

Today’s thoughts:
Like yesterday’s session, I made sure to create my own energy n bring the energy during warm up. By the time warm up was over, I was more than ready for today’s marathon session. Energy was sufficient not just for today’s session (634-855) but after I ate breakfast I had cut the grass from 1018-1150 in 95 degree heat. Focus was good, able to make every rep sufficient. Pumps was by far the star of the day thought. Shoulders and lats were engorged with blood. Next workout will be chest and triceps on Monday.

[Jdot5]

Woke up this morning at 310 and ate a whole grapefuit. 20 mins later, I downed a scoop of white flash. I left for the gym shortly after. Upon arriving, I warmed up before heading to spark chest and triceps day. First was DB flat bench for 4x10,8,6,5 (100,110,110,110). Next was weighted chest dips for 3x8 (35,40,40). Incline DB bench press was next for 4x8,7,5,4 (95,95,100,100). A superset of Pec Deck followed for 3x12,10,9 (230,235,240) and incline pushups (feet elevated) 3x15,15,12. Last for chest was incline smith machine bench press for 7x8,8,7,6,5,5,5 (175). Now was time for tricep work. First was close grip bench for 4x7,7,6,6 (175,175,180,180). Next was bodyweight tricep dips for 3x12,10,10. Last was angled bar pushdowns for 7x8,8,8,6,6,6,5 (80,80,80,85,85,85,90). Afterwards, I went home and did a 30 min incline walk on the treadmill which produced a solid sweat. I then ate breakfast consisting of eggs, turkey bacon, spinach, 2 pieces of toast, and 2 Hawaiian rolls.

Today's thought:
Energy was ok today (sleep like crap which didnt help either). It was sufficient for the weights session as well as cardio afterwards. Also knocked out my workout quicker than normal which was a plus. Focus was on point. Was able to get in, get my work done, then leave and knock out cardio too. Pumps were pretty vicious on the pec deck n pushup combo. Both inner chest and tris are pretty tight right now at work. Horizontal back and biceps tomorrow. Definitely gotta have a better session than I did last week

[Jdot5]

Woke up at 306 am and ate a grapefruit. 20 mins later, I downed a scoop of White flash. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 390 for 8 reps. Second set was 400 for 8 reps (shown below)

Third set was 410 for 7 reps. Fourth set was 420 for 5 reps. . Next was bodyweight wide grip pull ups for 3x7,6,5. Next was reverse grip barbell rows for 4x8,8,8,5 (185,195,205,215). 1-Arm low rows were next for 4x10 (105,105,110,110). Last for back was hammer strength rows for 7x8,8,8,6,6,6,5 (290,290,290,300,300,300,310). Now was time for bicep work. First was ez bar curls for 4x8,7,7,6 (110). DB hammercurls were next for 3x6 (55). Last was overhead high pulley cable curl for 7x8,8,8,6,6,6,5 (70,70,70,75,75,75,80). I then squeezed in ab work. I did a circuit for 3 rounds: knee tucks on a row machine x15, kettle bell russian twist x12 (30); and cable crunches x15 (62.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes.

Todays thoughts:
WAY WAY WAY better effort on horizontal back/biceps day compared to last way. Energy was pretty good which allowed for me to hit each set with more intensity (ended up breaking a pretty good sweat). Focus was locked in from first rep (416) to last rep (603). Made sure each rep was a quality one. Got a good pump in my middle back as well as my biceps. Shoulders/traps tomorrow.

[stevenjamesvick]

Woke up at 306 am and ate a grapefruit. 20 mins later, I downed a scoop of White flash. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 390 for 8 reps. Second set was 400 for 8 reps (shown below)

Third set was 410 for 7 reps. Fourth set was 420 for 5 reps. . Next was bodyweight wide grip pull ups for 3x7,6,5. Next was reverse grip barbell rows for 4x8,8,8,5 (185,195,205,215). 1-Arm low rows were next for 4x10 (105,105,110,110). Last for back was hammer strength rows for 7x8,8,8,6,6,6,5 (290,290,290,300,300,300,310). Now was time for bicep work. First was ez bar curls for 4x8,7,7,6 (110). DB hammercurls were next for 3x6 (55). Last was overhead high pulley cable curl for 7x8,8,8,6,6,6,5 (70,70,70,75,75,75,80). I then squeezed in ab work. I did a circuit for 3 rounds: knee tucks on a row machine x15, kettle bell russian twist x12 (30); and cable crunches x15 (62.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes.

Todays thoughts:
WAY WAY WAY better effort on horizontal back/biceps day compared to last way. Energy was pretty good which allowed for me to hit each set with more intensity (ended up breaking a pretty good sweat). Focus was locked in from first rep (416) to last rep (603). Made sure each rep was a quality one. Got a good pump in my middle back as well as my biceps. Shoulders/traps tomorrow.

Nice clean lifts, bro. Made them look easy!

[Jdot5]

Nice clean lifts, bro. Made them look easy!

thanks bro

[Jdot5]

Woke up at 310 and ate an grapefruit. 20 mins later, I downed a scoop of White Flash then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,6,5,3 (80,85,85,85). Next was seated side lat raises (palms down) for 4x10,10,10,8 (20,25,25,30). Standing barbell military press was next for 4x8,6,5,4 (140,145,145,145). Cable lat raises were next for 7x10,10,10,10,8,8,8 (30,30,30,30,35,35,35). Reverse pec deck for 7x10,10,10,10,8,8,8 (175,175,175,175,180,180,180). DB shrugs were next for 3x8,8,6,6 (110,110,120,120). Last was smith machine shrugs for 7x8,8,7,7,6,5,5 (255,255,255,255,265,265,265). Afterwards, I went home threw on sweats, and knocked out a 30 mins incline walk. Broke a solid sweat. Afterwards, I ate eggs, turkey bacon, spinach, and 4 pieces of toast.

Today's thoughts:
Energy was very smooth and sufficient today. It last not only throughout today's iron session but also was needed for incline walk on the treadmill for 30 mins. Focus was good as well. Pumps on the 3 FST-7 exercises were pretty solid too. Much needed active rest day tomorrow

[Jdot5]

Woke up at 255 (my son got restless) this morning and ate a grapefruit. 20 mins later, I downed a scoop of White Flash. Shortly afterwards, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 290 for 8 reps. Second set was 300 for 6 reps. Third set was 310 for 5 reps. Fourth set was 320 for 4 reps. Next was a superset of leg extensions 4x8 (150,155,160,165) and seated leg curls 4x8 (150,155,160,165). Front squats were next 3x6,5,4 (195,195,200). Next was leg press for 7x8,8,8,8,6,6,6 (540). Straight leg deadlifts were next for 3x8,6,5 (225,235,240). Lying leg curls were next for 7x8,8,7,6,6,5,5 (135,135,135,135,140,140,140). I finished of leg day with 2x15 (each leg) of walking lunges (50lbs). I stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon.

Todays thoughts:
Energy was sufficient today. By the start of warm up sets, I was more than ready to wage war with the weights. Focus was good considering it was a grueling leg workout that lasted from 402-549. Hit each rep intensely even though I made some alterations to the workout (switched the FST sets for quads from leg extensions to leg press and also added weight to the lunges). Pump wise, LEG-guini feeling legs right now (quads n hamstrings super tight). Shoulders and vertical back aka V-Taper day tomorrow