Whats up guys. I've logged a ton of supplements in the past but its been awhile! I'll try to be very descriptive in my workouts and how this supplement effects me.
About Me:
-27yr old
-5'8", 225lb
-Nutrition Major
-Firefighter/Paramedic
-Arizona
-Married
-1 year old Daughter
-Competed in bodybuilding 5x, placing 1st twice
-Train Insane
-Intensity+Muscle/Mind Connection = Priorities
Obviously pretty stoked about the flavor of this: Gummy Worm
3g Citrulline
2g Tyrosine
1.5g taurine
350mg caffine
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03-29-2019, 01:17 PM #1
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
mormonpickett + Controlled Labs WHITE WARPED
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-30-2019, 08:24 AM #2
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Arms
Tricep Cable Pushdowns
30
20
15
10
10
10
^Super Set w/
Rope Pushdowns
10
10
10
10
10
10
Barbell Curls
45x20
65x10
85x10
105x8
105x6
105x5
105x5
105x5
85x10
65x10
45x15
Overhead DB Crushers (Haven't done these in years)
20x20
30x15
40x15
40x15
40x15
40x15
Close Grip Bench
135x15
185x10
225x8
^Super Set w/
Bodyweight Dips
10
10
10
DB Curls (Strict)
20x20
25x15
30x10
35x6, 30x5, 25x5, 20x10 (Drop Set)
I've had elbow issues for years now. I have to be very selective and careful with my tricep movements. I hadn't done those overhead DB Crushers for years but elbows were feeling ok today so I tried them out. My staples for triceps are really close grip bench and cable movements. Skull Crushers are almost always death for me even when going super light. It's really made me focus on the muscle mind connection more than ever. Same with biceps. My arm workouts are nuts.
INITIAL THOUGHTS: I paid close attention to how this supp tasted. I sipped a little, thought about it, repeat. Gummy worm is the best way I can describe it! At first I was like hmm its definitely like, fruity. But not like a fruit punch or tropical punch. I think Gummy Worm hits the nail on the head. It's not sour, but it's not too sweet. I workout around 5:30am and this supp gave me plenty of energy. I felt like I had an awesome workout and arms were pumped up and hard. So far I like this supp a lot!The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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03-31-2019, 07:54 PM #3
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Chest- 45min workout
Cable Flys
20
15
10
10
10
10
10
Incline DB Bench
50x15
80x12
90x10
100x8
Flat Barbell Bench
135x15
225x10
245x8
275x5
295x2
315x1
225x5 (slow)
Super Fast workout tonight. Only had 45min. But I got work done. This was a great workout. Chest was screaming. I usually try and start my chest workouts with some sort of fly to pre exhaust and activate the muscle as opposed to going right to bench.
Supplement worked great today. Was a little nervous about taking this since I know I only had 45min to workout and it has 350 caffeine, but I don't feel jittery or over hyped up. Perfect solid energy that helped me have an insane workout.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-02-2019, 04:01 PM #4
I know what you mean about Skull Crushers so I only do them occasionally and I do them on a decline
so they put less stress on the elbows also I do them with dumbbells sometimes and that put's less stress
on the elbows but I do them with one dumbbell at a time. While one arm is lowering the dumbbell behind
my head the other arm is lightly bracing the working arm to keep it strict and less unneeded tension on
the elbow.
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04-03-2019, 02:46 PM #5
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
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04-03-2019, 02:49 PM #6
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Chest/Shoulders
Dumbbell Flys
20x15
30x12
40x10
50x10
50x10
50x10
50x10
50x10
Flat Barbell Bench
135x15
225x10
275x5
275x5
275x5
275x5
275x5
295x3
295x3
295x3
Incline Bench
135x10
185x8
225x5
225x5
225x5
225x5
225x5
Side Raises
15x15
20x10
20x10
20x10
20x10
20x10
^Super Set w/
Barbell Shoulder Press
45x10
95x10
115x8
115x7
115x6
95x10
95x10, 45x10(Drop Set)
Freakin awesome workout. Heavy weight, lots of volume. Slept great and the pre-workout got me amped up this morning (5am). Flavor is spot on. Gummy Worm is perfect way to describe it. The effects have been great. This morning, even after my workout, I felt like I had high energy levels for hours. I was in a great mood and very productive. It was a definite difference than just having a workout without taking this supplement. Big plus in my book.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-03-2019, 03:07 PM #7
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Legs (Hamstring Focus)
Seated Leg Curls
15
12
10
10
10
10
10
Wide Stance Leg Press Sled
2 plates per side x 15
4 plates per side x 15
5 plates per side x 10
6 plates per side x 10
7 plates per side x 6 x 3 sets
6 plates per side x 8
5 plates per side x 10
4 plates per side x 10
Straight Leg Deadlifts
135x10
185x10
225x10
275x5
275x5
275x5
225x10
135x10
Killer leg day. I haven't done a hamstring focused leg day in awhile. I get too carried away with squats so I'm glad I did this today. I want to start doing legs twice a week again- one quad and one hamstring focus day. I'm proud of my legs. They used to be a weak spot (I lost my first bodybuilding show due to small legs) but I'm confident that I've made them a strength now.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-03-2019, 03:07 PM #8
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
I'm gonna try and get some recent pics up soon. I go on my 4 day off stretch starting tomorrow (Firefighter schedule) so I should be able to upload some stuff
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-03-2019, 05:52 PM #9
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04-03-2019, 07:58 PM #10
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04-04-2019, 05:58 AM #11
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04-04-2019, 09:12 PM #12
Some high volume/heavy weights workout going on here. Also glad to hear you're enjoying White Warped so far.
Controlled Labs Rep
CL FB Page: https://www.********.com/controlledlabs
Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
JohnT@ControlledLabs.com
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04-07-2019, 01:32 PM #13
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04-08-2019, 05:18 AM #14
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04-09-2019, 01:00 PM #15
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Hey guys. Lots of life changes been going on this last week. Sorry for the delay.
I currently work as a firefighter/paramedic in southern arizona pretty close to the Mexico border. I just got a job offer in phoenix area for the same job and it starts in a month.
I'll have to go through fire academy again, which will require me to run a LOT, so that being said, I'm dieting HARD now.
My workout style is about to change a ton, and I'm about to do a lot of cardio. I only have a month, so I'm trying to really lose as much as I can to hopefully alleviate the weight off my shins and knees. No need to be 230lb with what I'm about to do (although I love being big and strong).
So here we go man! Gonna try and lose 20lb this month!Last edited by mormonpickett; 04-09-2019 at 01:05 PM.
The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-09-2019, 01:02 PM #16
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Legs! New workout style!
Leg Extensions
20
12 (heavy, till failure)
Seated Leg Curls
20
12 (heavy, till failure)
Squats
135x12
225x12
275x12
295x12
315x12
^These last 3 sets were intense. Really focused on squeezing the quads hard and doing nice, deep, slow and controlled reps
Straight Leg Deads
135x12
185x12
205x12
225x12
225x12
35min cardio on the stair stepper HOLDING a heart rate of 160.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-09-2019, 01:04 PM #17
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
My "cutting" style is a little bit different than most. I've competed 5x. Twice I did low carb and hated it. Last 3 shows was focusing on a minimum protein of 1.5g/Kg bodyweight and then calorie tracking. Almost if it fits, but not really because high calorie foods just aren't worth it.
For cardio, I do heart rate tracking. This to me gauges intensity. If someone says "I did 30min cardio today", that means nothing to me. Was it at a heart rate of 130 or 160? Massive difference in calories burned. I hold a heart rate during cardio.
Since I only have a month before camp, I'm being pretty aggressive with my cut. Here's the layout:
-2600 calories per day
-35min cardio, 5x per week, heart rate holding 160
-workout volume reduced to less than 10 sets per body part
I studied nutrition for 3 years and used to coach people as a second job. I've probably coached 50+ people with this method of calorie counting and heart rate tracking.
If you guys have any questions for me, let me know. I'd love to help out any way I can.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-09-2019, 01:14 PM #18
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04-09-2019, 01:33 PM #19
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04-09-2019, 02:02 PM #20
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Farley- the most accurate would be the heart rate monitor strapped across your chest.
I’m pretty good at checking manual pulse (because of my career), but it can take some practice. I count my carotid pulse for 6 seconds and multiply x10. You could count for 15 seconds and multiply x4 or 30 seconds and x2. I check every 2 min or so to make sure I’m at my target heart rate and then adjust my cardio accordingly to hold it
I’m not a huge fan of the machines or watches. I think there’s more room for error with those. I’m not sure why but sometimes they’re completely inaccurate.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-12-2019, 06:25 AM #21
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
CHEST!
Cable Fly Machine:
15
12
10
Flat barbell bench:
135x15
135x15
225x13
245x10
275x6
225x10, 205x10, 185x10 (stop set)
Incline dumbbell bench:
40x15
80x10
80x9
80x8
That’s it ! Low volume ! Pump was huge and intensity through the roof. Dripping sweat.
35 min cardio holding heart rate at 160. Going to weigh in today - it’s been a week on 2600 calories and today was my 5th day of cardio.
Based on my results, I’ll either make changes or keep it where it’s at.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-12-2019, 06:44 AM #22
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04-12-2019, 06:45 AM #23
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04-13-2019, 04:26 PM #24
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Back !
Lat Pull Down Machine
15
12
12
12
Barbell Rows (From beneath the knee)
135x10
185x12
205x12
225x12
T-Bar Rows (With 25lb plates for increased range of motion)
4 plates x 15
6 plates x 12
6 plates x 12
6 plates x 12
Deadlifts
225x5
315x15
365x10
405x5
So this is pretty low volume for me. That being said, my intensity is through the roof. I haven't pulled 405 for 5 reps in years, especially after those other 2 high rep sets of deads and my entire back workout. Feeling pretty good.
Weight is down 4.5lb this first week. Today was my official weigh in on the same scale I did last week. 225.5lb now. Started at 230lb.
CHANGES TO MY PLAN:
Calories=same
Cardio= same BUT last 5 min I will run on the treadmill and not hold 160 beats. I know my heart rate will go over that. The purpose of this is that I'm going to have to run in academy a lot, so I need to get used to it. I absolutely hate running, but I know I have to do it. The 5min of increased heart rate will most likely be enough to still see a decent drop in weight this weeek
The pre-workout is working great. Tons of energy, even after my workout is done. Doesn't make me itch. Taste just like the package says. Lovin it so far. I do wish it had 5g creatine in it, but I just add it myself. I'm a big believer in creatine for males and females. It's basically just more energy to do more work.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-14-2019, 10:23 AM #25
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Arms
Tricep Bar Pushdowns
25
20
15
12
10
^Super Set w/
Overhead Tricep Extensions (With cables still)
25
20
15
12
10
Cable Curls (Straight bar at ground)
20
12
12
12
^Super set w/
Machine Preacher Curls
20
12
12
12
Tricep Dip Machine
260x16
300x12
300x12
300x12
^Super set w/
Bodyweight Dips
10
10
10
10
10
Dumbbell Curls
20x15
25x12
25x12
25x12
^Super Set w/
BB Curls
40x12
40x12
40x12
40x12
35min cardio. 30min on stepper, level 7, holding heart rate of 160, followed by 5min of running at 6mph which kept my heart rate about 168/169. It was killer
WORKOUT NOTE: Arms have been a weakness of mine in the past. That coupled with some elbow pain has made it tough to work arms. It took me a long time to get a solid muscle/mind connection with arms. I used to curl up to 135 thinking I was working biceps but I've really been able to focus on my squeeze and gettin a lot better workout without injuries. That and super-sets have helped a lot, and I'm pretty happy with my arms. I try really hard not to care about the weight as opposed to the pump when training arms. I think 90% of people train arms incorrectly.
This pre is awesome. Woke up at 6:30 to bust this out before my family got up so I could help with the 1 year old daughter. I was tired. But after drinking this, I was ready to go and had an awesome workout. My arms were screaming today. Pump was insane, especially for being in a deep caloric deficit like I amThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-15-2019, 01:22 PM #26
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04-16-2019, 01:19 PM #27
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04-16-2019, 01:22 PM #28
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Legs!
Leg Extensions
1 set of 15 reps
Leg Curls
1 set of 15 reps
Squats
135x15
225x12
315x12
315x12
315x12
Dumbbell Straight Leg Deads
60s x15
70s x12
80s x12
35min jogging outside holding a heart rate of 165 or so
The intensity of my workouts is extreme. The fact that I only do 8-9 sets makes my workouts just that much crazier. I'm loving it. It's also allowing me to have enough energy for my cardio sessions. Excited to weigh in this saturday and see the results
This pre workout is great. No itch. High energy. Plenty of energy to kill my weights, kill my cardio, and still feel energized after my workout. Pumps have been insane. Taste great
NOTE: I squat deep. None of this half-rep shizz. I take pride in my squat form.The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-22-2019, 09:23 PM #29
- Join Date: Apr 2008
- Location: Provo, Utah, United States
- Posts: 13,161
- Rep Power: 22253
Chest / Back
Huge workout today. Been years since I've done this combo but thought I'd try it out
Lat Pull Downs:
15
12
12
12
^Super Set w/
Cable Chest Flys
15
12
12
12
Flat BB Bench
135x15
135x15
225x12
225x12
225x12
^Super Set w/
Barbell Rows
135x15
135x15
225x12
225x12
225x12
^This Super Set was STUPID. Heart rate around 180. Gasping for air. Fairly "Light" for myself, but it was HARD.
Machine Incline Bench
12
12
12
^Super Set w/
Machine Rows
12
12
12
35min on stair stepper holding a heart rate of 165 (level 7 without holding onto the rails)
Still love this pre. My energy levels are definitely getting lower with this diet and cardio regime I'm doing, but no matter what, when I take this pre, I have an awesome workout. The volume is much lower than I'm used to, but I'm able to get good pumps and push a decent amount of weight still. And then even after my workout, I have a solid energy level. Usually when I'm doing this much cardio and dieting this hard, my energy plumets during and after my workokuts. Not this time so far!
CUT CHANGE- I only lost 1.5lb this last week. Pretty bummed. (Down a total of 5.5lb in 2 weeks so far) So I upped my cardio Heart Rate from 160 to 165. I also am running the last 15 min of my cardio session without tracking my heart rate (because my heart rate is much higher when I'm running). I checked twice this last cardio day and my heart rate was 170 when running. The reason I'm adding running is because I'm going to be running a lot in fire academy and I want to try and get used to it as much as I can. I'm trying to make this whole fire academy easier for myself by losing weight. I've had stress fractures in the past from running and I don't want that to happen again, so I'm trying to drop 20lb or so and get used to running to fight off that possibility of getting injured. I HATE RUNNINGThe 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity
NSCA Certified Trainer
NPC Competitor
Utah State Firefighter
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04-23-2019, 05:30 AM #30
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