Nathan1

White Flood Log



What's in White Flood??

CONTROLLED LABS - White FLOOD FAQ (Frequently Asked Questions) - Bodybuilding.com Forums


Yo...

...50 workout log on Controlled Labs' new product White Flood.

This will begin ASAP.

Much thanx to Controlled Labs for the opportunity. Honesty is my policy, so get ready.


Some aspects of my experience on WF will be, but not limited to:

Pump
Focus/Intensity
Performance
Energy


Let the games begin.

Nathan1

Plus:

5g/day Bulk Beta-Alanine
Bulk Leucine
WPI
WMS
Palatinose
STIZM/Focus XT(limited use, you will be notified if used)
Bulk Cissus @ 1g/day

Nathan1

Sex: Male
Age: 23
Height: 6'1
Weight/BF: 212 13%
Hair color: dark brown

Training Experience/Background: Started Jan. '05 @ 145ish lbs. - Bench was 100 x 3 - Squat was BW x 3 - DL was piss poor form with 115.

Nathan1

Foods I Eat

Protein

80/20 Ground Beef
Tuna
Chicken Breasts
WPI
Skim Milk
Turkey
Eggs


Carbs

Oats
Whole Wheat Noodles
Brown Rice
Yammit!
Whole Wheat Bread
Palatinose
WMS
Whole Wheat Tortillas


Fats

PB
Peanuts/Almonds
Olive Oil
Ground Flax Seeds
Yolks(2 per 6 whites)
Avacados


Fruits/Veggies

Bananas
Oranges
Avacados
Tomatoes
Broccoli
Spinach



DAILY MEAL PLAN

Meal 1 - Shake - 35g WPI, 10 oz. Skim Milk, 20g Palatinose, .5 cup oats

Meal 2 - Meat, .5 cup oats, 2 Tbsp. PB

Meal 3 - Either 1.) Same as Meal 1 or 2.) Meal 2

Meal 4 - Meat, Spinach Salad, 1-2 Tbsp. Olive Oil

Meal 5(Pre w/o) - Meat, .5 cup oats, Toast, Honey, 2 Tbsp. PB

Intra w/o - 1 serving PW

Post w/o - 8g Leucine, 35g WMS, 4g Creaform, 20g WPI

Post post w/o - 8 egg whites - 2 yolks, whole wheat tortilla

Pre-bed - Skim Milk, 35g WPI, PB



(Other Fruits and Veggies are throughout the day when i feel like them.)

Nathan1

Lifting

P/RR/S

(Power/Rep Range/Shock by Eric Broser)

4 day split:

T - Back/Bis/Calves

W - Chest/Tris/Abs

F - Legs

S - Shoulders/Traps/Abs



Based around compound movements.

Power week is 3-5 reps, mainly compounds.

Rep Range week is ~8, 12, 15 reps(1st exercise 8 reps, 2nd exercise 12, 3rd is 15 reps)

Shock is basically doing things you don't want to do very often. It is exactly as it sounds. Leg day is a "please God don't let me puke" day. :o Rep range is 8-10. Drop sets and supersets.



Cardio: No set times. Morning runs or post w/o couple miles jog/incline walk. Usually end up getting in about 10 miles per week.

Nathan1

Let's get real here. No diplo-speak is needed here. I'll tell you how i felt, when i felt.

Took scoop(1/2 serving) 30 minutes pre w/20+oz. H20.

Workout - Shock week. Chest/Tris/Abs


Kicked my own ass tonight.

Pump - Pump is always good during shock week of course, but i specifically noticed my tris(especially the one on the inside of my arm) as quite obtrusive to the lats. Definitely some pump effect.

Focus/Intensity - Insane night tonight. Very focused. Focus XT/STIZM were NOT used, and from here on they will only have been used WHEN ANNOUNCED. First off kind of a euphoric type feeling, things were a bit "wavy", weird, but not a bother.

Performance - Very good performance. Not going to contribute it to WF yet, but definitely had a great performance/workout. Went until i could not even do 10 push-ups. Stretched. No cardio. No noticeable strength gains.

Energy - Felt like i took a cap of STIZM OR a half serving at least of Focus XT. Definitely a stim/focus type boost with WF. We'll see what common denominators are there as the days go on.





CL Reps/Owner: anything else you would like to know regarding any aspects i don't cover, ask away whenever the feeling hits you.

Nathan1

Nathan1

Decided to go for it today.

Legs and shock week, i can use all the help i can get.


Workout - Shock Week. Legs/Abs

Puked in my mouth at one point.

Supersets

Squats/Leg Press - 3 x 8-10
Quad ext./Lying Ham curls - 2 x 8-10
Body Squats/Standing Calf Raises - 2 x 20
Decline Bench Sit-ups/Hanging knee raises - 2 x 25

Pump - Pump in my legs is never really quite like the rest of my body for some reason. Just a different feeling. Hard to describe. More like a swelling and/or an aching. Tonight was definitely a different feel. By the time i was doing the body squats at the end, i was ready to give up. My quads were pumped as all get out, but it IS expected during shock day-legs, so let's just be real here.

Focus/Intensity - Very good tonight. Shock week Legs day is the hardest for me w/o a doubt, as it is for most anyone doing P/RR/S i'm sure. My poor endurance really smacks me in the face on this specific night. It was there tonight, but in the background. I once again had a sort of "euphoric" feeling about 10 minutes after drinking the serving. Felt fine to drive though.

Performance - Definitely improvement in this department. Felt pretty strong.

Energy - Felt a little zing tonight. Something had me motivated, yeah, i'll say i felt "extra motivation". Take it for what it is.



TASTE - 12 oz. water + full serving = quite a kick. ruined the flavor for me.....so after a few big gulps, i added water to water it down a bit more. Just an estimate here but i think for me 10-12 oz. per scoop is my spot.


No cardio tonight.

Nathan1

Now that i am caught up , i will begin to maintain timeliness.

Nathan1

Workout - Shock Week. Shoulders/Traps/Calves


Supersets

DB seated raises/BB upright row - 4 x 8-10
Rear Delts - 2 different exercises - 3 x 8-10
Standing DB Presses/45 lb. plate front raises - 4 x 8-10
Standing Smith Calf Raises/Seated raises - 4 x 12-15
DB Shrugs - 3 x 12/12

Running a couple miles yet tonight outside since it is about 55 degrees out.

Pump - 9/10 - Haven't had the ole side delts this pumped and swole in a long time, and i have done a similar w/o on shoulders 2-3 times now. It was not solely the "shock factor". Whole shoulders were swole until 2-3 hours post w/o. Felt great. Calves were VERY stiff/pumped and still are.

Focus/Intensity - 10/10 tonight. Despite "middle school playground syndrome"(little annoying pricks running amuck in the gym), i paid NO attention to them and physically moved them out of the way of my db's. I was in the gym for my w/o and i was there 110%.

Performance - 10/10 - I personally think that this category is directly linked to the above category. If the above is good, this category is good. Not really going for PR's during shock week, so it's more of monitoring machine-like endurance through the killer super-sets.

Energy - 10/10 - Plenty to go around. I saved it all for myself though. Definitely felt stimmed a bit, nice, smooth energy. Calmly induced and very consistent.

Nathan1

Important: White Flood Weighed !!

1 scoop unpacked = ~7.00 grams

thus....

1 serving = 2 scoops = ~14.00 grams unpacked

Claimed amount per SERVING = 10.98 grams

User Notice: As usual, much like PW, CL was generous with its servings. Therefore, i suggest, if you don't have a scale - use scant scoops!!

[/EndAlGoreLikeAlarmism]



Workout - POWER - Back/Bis/Abs - Low volume/Deload-type week

2 sets of 5 reps of the following:

DL's
Wide-grip Pull-downs
BB Rows
DB 1-arm rows
Underhand Close Grip Pull-downs
BB Curls
DB Hammer Curls


3 sets of 15 reps of the following:

Some lower back machine i like.
Decline sit-ups (weighted)

NO CARDIO.

Pump - 7/10

Focus/Intensity - 10/10

Performance - 9/10

Energy - 8/10

Nathan1

Pretty much a short, low volume power day of 3-5 reps for Chest/Tris.

It really was a piss poor workout. I didn't get enough sleep last night.

6 working sets for Chest. Presses mainly.

3 sets of skull crushers for tris - used EZ BAR + 35's on each side. Usually can push out about 3-4 of these, thus the reason i did it. Did 3 sets of 8 reps. Felt good and easy. Helped with my attitude leaving.



Pump in my tris, especially considering such a low volume w/o, was ridiculous. White Flood definitely did the work there.

Strangely enough, chest didn't "feel" mentally to be very pumped, yet to the touch, very swole and solid.



Today's Verdict - Basically, with no help from me, WF did a great job. Definitely getting my sleep in order. I hate dragging. :o

Nathan1

Workout - POWER - Legs/Calves/Abs - Low volume/Deload-type week

Squats - 3 x 5
Leg Press - 3 x 5
Standing Calf Raises(Smith) - 3 x 10
4 x 15 weighted sit-ups

Pump - 10/10 - VERY good for a low volume and low rep day. Usually no pump. Legs were very pumped. Felt nice. Calves were tight and hard. Sit-ups became almost tough to do, but i managed

Focus/Intensity - 10/10 - Tonight was grand. Twas VERY pumped to do legs. Hit them hard with great intensity. Had about a 2 rep increase on my previous 3 rep max. Focus was the same.

Performance - 10/10 - Didn't have time to wear out on a low volume day. Tonight was just an ideal night!

Energy - 9/10 - Great energy.

Overall - There seem to be phases with White Flood. I'll explain best i can.

For example:

7:00 - Dinner
8:00 - 1 serving White Flood w/16 oz. H2O
8:10 - Haziness starts. Kind of like an alcohol buzz almost. Hard to describe. "Euphoric" is the only word that comes to mind, and not because of the product by CL "nEuphoria".

8:20 - start to become restless and motivated. "Motivated" is very mental, while "restless" is very physical. I find it hard to sit still or wait to go to the gym.

8:30 - Workout begins. Sipping of 1 scoop PW + 1g Beta-Alanine begins.

8:31+ - it's all up-hill from there.


Good stuff.

warriors

Nice log Nik although it could use some motivation to bring some more views and replies so without further ado I bring you your's truly:



























:clapping:

__________________
Not Around...

Nathan1

someone is alive out there!


"BIYAHHH!!!!" (same noise i make when i'm doin teh squatZ)

Nathan1

Workout - POWER - Shoulders/Traps/Abs - Low volume/Deload-type week

BB Smith Presses - 3 x 5 (185 PR)
Standing alternating DB presses - 2 x 6
Upright BB Rows - 3 x 6 (115 PR)
Seated DB side raises - 3 x 7
Rear Delt work - beat them to hell cuz they suck. :p
DB Shrugs - 3 x 6

3-4 sets for abs.


Pump - 9/10 - shoulder pump is light-work for the Flood. Floods them easily.

Focus/Intensity - 6/10 - I tried hard, but you know how it is. Sometimes it's just not there.

Performance - 9/10 - Performance was good. Hit a couple PR's.

Energy - 7/10 - Energy was lacking. Unsure why. Oh well. I was happy with the performance.

Nathan1

Shitty day. Nothing fair to report.

Went hypo for some reason between WF and leaving for workout. :o

Sucked.

Still got in a workout, but was still feeling weak 1.5 hours later(that was how long after the hypo-spell the w/o was).

Nathan1

Workout - Rep Range - Chest/Tris/Abs

Flat BB Bench - 2 x 7
Incline DB - 3 x 9
Incline Cable flies - 3 x 12
Single Pec Fly machine - 2 x 15

Skull EZ Crushers - 3 x 8
Cable Push-downs - 3 x 12
DB Extensions - 2 x 15

3-4 sets for abs.


Pump - 10/10 - RIDICULOUS. Chest and Tris were both more pumped than possibly ever before. I could actually feel the inside(hard place to target for me) of the pecs were VERY swole. Triceps were HUGE after only a few sets of tri-exercises. I barely made it through the tricep regimen. MAD, CRAZY pump, almost too much.

Focus/Intensity - 10/10 - Perhaps my body was seeking revenge from last night. Sweating the entire time, minimizing time between sets and still had a couple PR's(for tris).

Performance - 10/10 - Everything was perfect tonight.

Energy - 10/10 - No added stims tonight. I was plenty rested. Felt the usual restlessness after taking THE FLOOD! In the gym, i couldn't contain myself between sets. Wanted to jump into the next set prematurely.


Overall tonight was extremely ideal. Perfect 10's across the board. Love nights like tonight.

Nathan1

Workout - Rep Range - Legs/Abs/Calves

2 x 15 Quad Extensions
3 x 10 Leg Press
3 x 12 Squat
2 x 20 Standing Calf Raises
2 x 25 Seated Calf Raises
2 x 20 Quad Extensions

Few sets for abs.

Pump - 9/10 - Pretty stinking good. The last 2 sets of Extensions were mainly just light weight and to finish off the leggies. Calves were VERY pumped. Much more than usual. Abs, surprisingly, were not too pumped.

Focus/Intensity - 9/10 - Great focus. Great intensity.

Performance - Good performance. Good recovery between sets. Leg presses felt great and easier, didn't try for any crazy weights, just what i knew i could do. Felt easier though.

Energy - 10/10 - Energy is a "different" type, very smooth and lasting. Good stuff!!

DarkFalcon

Gonna check this out when I get back from the weekend bro. Looks good!

Nathan1

Workout - Rep Range - Shoulders/Traps

DB Raises - 4 x 12
BB Military Press - 3 x 8
Rear Delt DB raises - 3 x 15
DB Standing Presses - 2 x 20
Upright BB Rows - these are moot. got blood drawn today for testing, left arm wasn't having these. :o

BB Shrugs - 4 x 20


Pump - 9/10 - Great, DEEP pump in the shoulders. Almost painful. Traps were tight and pumped by the end of the first exercise(DB raises).

Focus/Intensity - 10/10 - No problems here. Intensity and Focus seem to be IMO the key attributes to the FLOOD(along with the obvious goals of the product ).

Performance - 9/10 - The only thing which kept me from a 10 tonight was probably just my left arm slightly aching at times from the blood being drawn. Really didn't feel any weaker though than normal.

Energy - 10/10 - Super energy as usual.


Random comments/opinion - White Flood seems to be the gift that keeps on giving. Day 11 so far, no ill effects. I have a pretty sensitive stomach and have had NO problems whatsoever with the FLOOD. I am LOVING the way i look post w/o. Look MUCH bigger. Wife keeps commenting when i come home about how much bigger i'm looking lately. The fact that White Flood comes with 50 servings is ridiculous. This is a great product which will perform for a long time and is what? about average $35? That is great. It is that much better if you take 4-8g Bulk Beta-Alanine everyday so the full benefit of that is seen. Good stuff CL.

Nathan1

Workout - Shock Week - Back/Bis

Supersets of the following

(1st set 8-10 reps, 2nd set 6-10 reps - 2 supersets per grouping)

Sitting Close-Grip row / Wide-grip pull-downs
BB Rows / DB one-arm rows
Close-grip pull down / Lying down thing i don't know the name of

DB curls / DB curls
Preacher EZ curl / close-grip pull-ups

No DEADS tonight.....but some lower back(core-style) work.

tanned 6 minutes.


Pump - 10/10 - Almost restrictive when i came to the last few supersets for bis.

Focus/Intensity - 10/10 - Sweating my arse off. One of those nights where you're in a ZONE and refuse to even look at anyone.

Performance - 10/10 - definitely using some heavier weights tonight, felt easier.

Energy - 10/10 - Super Duper.


Random comments/opinion - Taste is definitely VERY easy to down now, not that it was ever that bad, but you know how it is. Gets easier and easier.

Purchased a very nice RIVAL rice cooker from Amazon.com which was $30. Cooks it perfectly every time. Has a steamer on top for just about anything. Both can be done at the same time. This is very good for me, as oats were becoming extremely monotonous! Good stuff.

davtown

Looks like you're having a good experience with White Flood so far... I've been watching your log but I haven't posted yet, I figured I'd let ya know I'm lurking I always like watching my fellow PRRS bretheren's logs.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

Nathan1

awesome man! i'm loving P/RR/S! good stuff, very versatile!

thanx for watching! I'm loving WF and have no reason to lie about anything.

after this i would like to give Scivation/Prima VasoXplode a go! Both of these products IMO have just broken alot of barriers in the pre w/o grouping.

Nathan1

Workout - Shock Week - Chest/Tris

Supersets of the following

(1st set 8-10 reps / 2nd set 6-10 reps - 2 supersets per grouping)

Incline DB Press / Push-ups
Flat BB Press / Pec-Deck
Incline Cable flies / Incline Cable flies (lighter weight with 2nd set)

Skulls w/EZ bar / Close Grip Bench w/EZ bar - same weight
DB 2 hand overhead extensions / Kick backs
Dropsets of another exercise i have no idea the name of

Cardio 2 miles on treadmill


Pump - 10/10 - Absolutely incredible. Tris were absolute toast, tight, and pumped as all get out after the extensions/kickbacks.

Focus/Intensity - 10/10 - Sweating my arse off once again. Seems to be either increased intensity forcing the sweating or just plain increased sweating. I love it!

Performance - 10/10 - Some PR's on chest tonight. Mainly DB Incline Presses. Quality.

Energy - 10/10 - Phenomenal. Note: I took 1 cap of STIZM at 3pm. Workout was at 7:30pm.

Deserusan

I thought I smelled something ghey here.

Nathan1

Oh, sorry about getting it up your nose. (homo)

Cannibal

N,
Thanx for the log...just ordered some WF after lurking alot/reading alot of reviews. Am coming off Animal Pump (which wasn't bad)and am looking for something different in the pre W/O realm

Looking forward to it arriving

Nathan1

Workout - Shock Week - Legs/Abs/Calves

Supersets of the following

(1st set 8-10 reps / 2nd set 6-10 reps - 3 supersets per grouping)

Squats / Leg Press
Quad Extensions / Lying ham curls

Standing BB Smith Calf raises / Seated raises

Hanging knee raises(30 reps) / Body Squats to failure


Cardio - 20 minutes on bike.


Pump - 10/10 - Great pump of course.

Focus/Intensity - 9/10 - Intensity HAS to be there during shock week. If it doesn't come naturally or from certain supps, you must force it. I had a bit of both. It worked out great.

Performance - 10/10 - Good performance, had to force it and fight fatigue tonight, but hey, that's Shock/Legs night for ya.

Energy - 8/10 - Had to push a bit, energy seemed down tonight.

Nathan1

Workout - Power Week - Back/Bis/Abs

3 sets of the following for 4-6 reps

Close grip pull-downs
Deads
BB Rows
Wide-grip pull-downs

2 sets of the following for 6-8 reps

BB Curls
Cable Bar(2 hand) Curls
DB Curls
DB Hammer Curls

2 sets of the following exercises

Hanging leg raises(2 x 35)
Decline Sit-ups w/25 lbs.(2 x 25 reps)


Cardio - 20 minutes on treadmill - 4.0mph @ 6.0 Incline.


Pump - 10/10 - Great pump, even for a low rep Power Day(perhaps the volume helped and short breaks/quick recovery)

Focus/Intensity -11/10 - Phenomenal for both. Everything was flawless form; controlled form to the max. Breathing was beyond perfect.

Performance - 11/10 - Amazing. Set PR's(+20 lbs for Deads from floor/+15lbs. for BB Rows) on almost everything back(noticeable increase on the other exercises-5-10 lbs.). Felt much stronger on Bi's(usually they're half spent after back w/o - they felt fresh )

Energy - 11/10 - Insane. I could not hold still. I was jumping up and down between sets. Back and forth from left foot to right. Honestly, it felt like i was getting a shot of adrenaline directly before each set. Just dug into the music, breathed a couple heavy deep breaths and went for it.


Random thoughts - The only thing i did different today was sleep in thru a couple hours of work(my bro was in town still last night, we stayed up a bit late) and got approx. 9 hours of sleep. I also, instead of the usual meal 1-1.25 hours pre, had a meal, then 1 hour later, shake of milk/whey/oats, 15 min. later WF, 15 min. later i was in the gym. Drank my 1.5 scoops PW during w/o. Absolutely the best night perhaps of my "lifting career" thus far.