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  1. #1
    Registered User mormonpickett's Avatar
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    mormonpickett + Controlled Labs WHITE WARPED

    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
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  2. #2
    Registered User mormonpickett's Avatar
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    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


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  3. #3
    Registered User mormonpickett's Avatar
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    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


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  4. #4
    Registered User superhuman67's Avatar
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    Originally Posted by mormonpickett View Post
    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!
    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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  5. #5
    Registered User mormonpickett's Avatar
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    Originally Posted by superhuman67 View Post
    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.
    Thanks for the tip. I'll definitely try it out. I'm all about working around injuries to continue to make progress and I'm open to new ideas. I'll try it on my next arm day
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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    Utah State Firefighter
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  6. #6
    Registered User mormonpickett's Avatar
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    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


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  7. #7
    Registered User mormonpickett's Avatar
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    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


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  8. #8
    Registered User mormonpickett's Avatar
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    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


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    Utah State Firefighter
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  9. #9
    Primum non nocere Synapsin's Avatar
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    Originally Posted by mormonpickett View Post
    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
    Awesome man!
    CL formulations
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  10. #10
    Registered User superhuman67's Avatar
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    Originally Posted by mormonpickett View Post
    Thanks for the tip. I'll definitely try it out. I'm all about working around injuries to continue to make progress and I'm open to new ideas. I'll try it on my next arm day
    I've been training 37 yrs so I've had my share of injuries and like you mentioned training around
    them helps to heal them so the constant blood flow from weight training does the injury some
    good for healing.
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  11. #11
    Anti muffin-top bull.dogz's Avatar
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    Sweet! In for this!
    CONTROLLED LABS - Winning the WAR against GENETICS
    Email: Laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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  12. #12
    CL's Resident Pump-Fiend RaginAzN's Avatar
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    Some high volume/heavy weights workout going on here. Also glad to hear you're enjoying White Warped so far.
    Controlled Labs Rep

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    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.

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  13. #13
    Registered User BHendrix's Avatar
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    Super detailed. Strong work going on in here. Keep up the good work. Subbed
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  14. #14
    Registered User mormonpickett's Avatar
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    Last edited by mormonpickett; 04-09-2019 at 02:20 PM.
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  15. #15
    Registered User mormonpickett's Avatar
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    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 02:05 PM.
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  16. #16
    Registered User mormonpickett's Avatar
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    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


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  17. #17
    Registered User mormonpickett's Avatar
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    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


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  18. #18
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    Recent Pics

    230lb



    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  19. #19
    We know lol Farley1324's Avatar
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    Originally Posted by mormonpickett View Post
    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.
    Tracking heart rate is definitely the way to quantify cardio intensity.

    What do you use to measure your heart rate? Chest strap? Are there wrist wearables that are accurate in your experience?
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  20. #20
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    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


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  21. #21
    Registered User mormonpickett's Avatar
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    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


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  22. #22
    We know lol Farley1324's Avatar
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    Low volume...lol if you say so
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  23. #23
    Registered User mormonpickett's Avatar
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    Lol I’m used to doing like 8-10 sets per exercise, 4 exercises per body part. Definitely a change for me. But I will say the intensity feels higher this way. It’s like mentally I know I only have 3 sets so I gotta go even harder
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  24. #24
    Registered User mormonpickett's Avatar
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    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


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  25. #25
    Registered User mormonpickett's Avatar
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    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 am
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  26. #26
    Manufacturing Consent Rob1882's Avatar
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    Solid log so far as always brother. Some pretty damn nice deads the other day too!

    Also like that it doesn't have BA too haha
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  27. #27
    Registered User mormonpickett's Avatar
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    Originally Posted by Rob1882 View Post
    Solid log so far as always brother. Some pretty damn nice deads the other day too!

    Also like that it doesn't have BA too haha
    YOOO rob whatsup man! It's been a minute
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  28. #28
    Registered User mormonpickett's Avatar
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    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


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  29. #29
    Registered User mormonpickett's Avatar
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    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 RUNNING
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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  30. #30
    Registered User superhuman67's Avatar
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    Chest and back use to be one of my favorite body part combo's where your whole upper body
    feels like it gets a good workout after your done.
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