Double-T Sports CreaDyl/No Beta Review

[kconnell]

Hey all,

This is my review of Double-T Sports CreaDyl. Never tried it, but excited about the opportunity - thanks Double-T! For this, I have the Lemon-Lime flavor 640g. I plan to start this thread with use of the product on Thursday May 06, 2010. The reason for the date is to completely settle back into a proper routine (training and diet) before starting the supplement. Also, I had some supply of a Creatine Monohydrate supplement already and wanted to pre-load. I have been using that for a little over two weeks. That way, the load-factor is taken out of the equation and any result will be purely from this supplement.

History:
I am 47 (will turn 48 at the end of the month). I have been lifting and have been training since I was 13. I have used various creatine supplements in the past. Although, I saw some change - I never saw a huge, dramatic effect that others have reported. Based on my personal experience with NO-Beta (also by Double-T), I have great expectations from CreaDyl. I actually thought about using existing supplements (Nitric Oxide); however, I just can't imagine taking CreaDyl without NO Beta. So, I ordered a bottle. Not just any bottle, but the LARGE one. I've been really wanting to make an order real bad... Since I have used NO Beta in the past (and it is THAT much better than any other I've tried), I don't believe introducing it into my repertoire with CreaDyl would affect my review. In fact, with everyone's input I have read - the combination would be nothing but synergistic.

I prefer a "normal" or heavy-load routine. By that, I mean around 12 exercises for large muscle groups like thighs and back, and around 6-9 for smaller ones, such as arms, shoulders, and calves. I don't always use the same routine, but I am not "totally instinctive" either (change every workout). I have found that 4-8 weeks with normal 8-12 reps augmented with 2 weeks of high-rep "pumping" routines, such as 10x10 or the Double-T routines work best for my body. I will include both during this review.

I usually train after work- about 6:45-7:00 PM, except on Saturday - AM, and Sunday - afternoon. Hopefully, the amount of caffeine (150 mg) will not affect my sleeping. I like the weekends because I can do a little longer workout. I never workout on Wednesday (personal commitment that day). I may skip days if I am still sore. I split my body in three parts: Day 1: Legs; Day 2: Chest, Triceps, Delts; Day 3: Back, Biceps, Forearms. Workouts rotate, so I don't have a weekly set schedule. I do abs whenever I get time, but at least twice a week. Depending on where the workouts lie, I may also do additional forearm exercises with Day 2.

I workout at home; however, I have Olympic plates, a Cable Crossover, Leg Press, Smith Machine, Bench, Adjustable Stands, Plate-Style Calf Machines, and a set of 90-lb Powerblocks. You can build if not at a commercial gym (I used to go to different ones), but you have to be very committed. Just look at the manbeast - he trains @ Home!

Sit back and see what an "old guy" can do. (drooks, you're not old - you are still a puppy...).

[THEMANBEAST]

Lets do it.

[journey2swole]

Great start bro, lets get this thing rockin!

Subbed up.

[drooks10]

Subbed up, bro! Ready to see some big things poppin' in here!

[kconnell]

Sippin' on the lemon-lime now. I'm super hyped at trying this stack. Tastes like kool-aid. Had NO-Beta 15 mins ago. Back after the leg workout...

[kconnell]

Hamstrings first... Superset:
Stiff-Leg Deadlift 12 x 135
Leg Curl 10 x 70

SDL 10 x 185
Leg Curl 8 x 80

SDL 11 x 185
Leg Curl 8 x 80

Stretch

Thighs:
Leg Exten 10 x 140
Leg Exten 10 x 150
Leg Exten 11 x 150
Leg Exten 10 x 150

-----------------Finished CreaDyl

Leg Press 10 x 400 (NOTE: Carriage of 45 degrees not include - just the plates)
Leg Press 10 x 470
Leg Press 9 x 540
Leg Press 10 x 540

Felt light headed after each set - haven't had that in a while

Hack Squat 10 x 205 (full-range yoke on shoulder-style, not press from hip)
Hack Squat 9x 235
Hack Squat 10 x 235

Calves: Superset:
Standing Calf 13 x 115
Seated calf 13 x 105

Standing Calf 14 x 115
Seated calf 8 x 105 + 5 burns

Standing Calf 12 x 115
Seated calf 12 x 105 + 4 burns

Donkey Calf 10 x wife + daughter (unknown weight, of course!)
Donkey Calf 8 x wife + daughter
Donkey Calf 10 x wife + daughter

Supplements:
CreaDyl-1 scoop-pre and intra-workout
NO Beta-4-pre
Protein shake + glutamine post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10] Felt like I was hyped (Caffeine & BA?)
STRENTGH:[10/10] Felt stronger than I have in over a month
FOCUS:[10/10] In conjunction with NO Beta
MIXABILITY: [9/10] A little gritty, but clean (expected with creatine)
TASTE: [8/10] Lemon-lime Kool-Aid
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

Tingly all over, but especially in the legs. Not the BA, but a feeling of a great workout. Time to stretch.

Looking forward to Friday - Chest, Triceps, & Delts.

[drooks10]

I knew you would like Creadyl!!!! It is an awesome product! Congrats on the great workout!

[Synapsin]

Sweet, I saw you around earlier and I enjoyed your posts, and now you have a log haha. Great work out, and the hype is definitely from the caff and Beta Alanine. The 150mg of caff shouldn't affect your sleep, it doesn't for me and I'm fairly sensitive to stims. Subbed, looking forward to your future updates!

[kconnell]

Thank guys - appreciate you watching in.
I didn't sleep well. Couldn't get to sleep until around midnight and woke up at 3:10. Back to sleep around 4:40. Late to work.

NOTE: I don't drink coffee or sodas (well, rare on a soda), so I'm not used to it. Still, I've used some items, such as red bull, etc. and don't notice a "big" difference.
Maybe I'm just a little giddy about the product?

[kconnell]

Wasn't as tired as I thought during the day. Legs are swollen. Like it.

Left work a little early to get a workout in (after warmups)

20 minutes prior:
NO Beta: 4 tabs
Started CreaDyl

Chest: (mind you, I don't need much for the chest)
Cable Crossover 10 x 60
Cable Crossover 8 x 70
Cable Crossover 7 x 70

Incline Cable Fly 6 x 60
Incline Cable Fly 7 x 60
Incline Cable Fly 6 x 60 Yep, that is all I need in the chest

Triceps:
Bench Dips 16 x 45
Bench Dips 11 x 90
Bench Dips 9 x 90

Tri Pushdown 8 x 75
Tri Pushdown 8 x 75
Tri Pushdown 6 x 75 + 2 burns (little to ambitious, will drop weight next time
couldn't feel them as much)

Parallel Dips 8
Parallel Dips 8
Parallel Dips 8

Delts:
Arnold Press 8 x 40
Arnold Press 8 x 40
Arnold Press 8 x 40

Cable Front Raise 8 x 40
Cable Front Raise 9 x 40
Cable Front Raise 8 x 40

DB Lateral Raise 12 x 30
DB Lateral Raise 12 x 30
DB Lateral Raise 12 x 30
DB Lateral Raise 10 x 30

Forearms:
Standing Wrist Curls 12 x 95
Standing Wrist Curls 10 x 95
Standing Wrist Curls 10 x 95
Standing Wrist Curls 10 x 95

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[8/10] Could be some lack of sleep
STRENTGH:[9/10] Felt strong and was up in some lifts
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10] Kool-Aid, Kool-Aid tastes great! (Wonder if Drooks is old enough to know what I mean by that...)
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[311mindspin]

glad youre liking the products, keep up the hard work!!

[Synapsin]

Solid update man, your routine looks pretty good. Cheers for the update.

[kconnell]

Thanks guys. Today I'm off -- taking my oldest to her competition (rowing - regionals).

[drooks10]

Thanks guys. Today I'm off -- taking my oldest to her competition (rowing - regionals).

Good luck! And, I hope you both have a lot of fun!

[Synapsin]

Nice, good luck to your daughter, I hope she does well! Take it easy today :)

[kconnell]

Her group got the Gold! She was in the third boat for the entire group, but Gold is Gold.

Got a little too much sun and I'm very sore from both the leg (Thursday) and the Chest, Tri, Delt (Friday) workouts. My pec-delt tie ins are especially sire - I didn't stretch that area. Not sure if I will rest today or workout today (Back & Biceps) and rest tomorrow.

[drooks10]

CONGRATULATIONS! That is awesome! I know her and her teammates were very excited.

If you are still real sore, I would rest today and hit it hard tomorrow!

[kconnell]

David, Not sore in the back or Biceps, so....

Wife had to work in the morning. After church, rested part of the day and after she came in, felt good enough to down some NO Beta and start the CreaDyl. Now she is napping; On to back & Biceps!

BTW, the A/C is out, so I don't kno how hot it is in my home gym, but the thermostat is maxed @ 90.

Back:
Lat Pulldown (rear) 10 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 7 x 125
Lat Pulldown 9 x 150
Lat Pulldown 10 x 150
Lat Pulldown 8 x 175

V-Bar Chins 8 (Essentially close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 7

The next exercise is hard to describe - a makeshift supported seated row? I use my bench at a 45 degree angle an use the low-pull cable in front . Very nice squeeze in the back. Feels like a commercial version. I know 100 doesn't sound like a lot, but different machines, etc. make a difference. This one has a lot of drag (friction).
Seated Row 10 x 100
Seated Row 9 x 100
Seated Row 10 x 100

Biceps:
Incline Curl 10 x 40 (started Protein/Glutamine drink)
Incline Curl 12 x 40
Incline Curl 10 x 40
Incline Curl 10 x 40

Cable Curl 10 x 100 (actually 50 if you half the weight with a double pulley)
Cable Curl 8 x 100 (with arm blaster)
Cable Curl 8 x 100
Cable Curl 8 x 100

Will have to forearms in a little bit.

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.6/10] Feelin great!
STRENTGH:[10/10] Felt very strong and was up quite a bit in some lifts
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10] I taste the lime more than the lemon..
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
_

BTW, Drooks - the link you have for bodyspace group of the month is a bad link...

[drooks10]

David, Not sore in the back or Biceps, so....

Wife had to work in the morning. After church, rested part of the day and after she came in, felt good enough to down some NO Beta and start the CreaDyl. Now she is napping; On to back & Biceps!

BTW, the A/C is out, so I don't kno how hot it is in my home gym, but the thermostat is maxed @ 90.

Back:
Lat Pulldown (rear) 10 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 7 x 125
Lat Pulldown 9 x 150
Lat Pulldown 10 x 150
Lat Pulldown 8 x 175

V-Bar Chins 8 (Essentially close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 7

The next exercise is hard to describe - a makeshift supported seated row? I use my bench at a 45 degree angle an use the low-pull cable in front . Very nice squeeze in the back. Feels like a commercial version. I know 100 doesn't sound like a lot, but different machines, etc. make a difference. This one has a lot of drag (friction).
Seated Row 10 x 100
Seated Row 9 x 100
Seated Row 10 x 100

Biceps:
Incline Curl 10 x 40 (started Protein/Glutamine drink)
Incline Curl 12 x 40
Incline Curl 10 x 40
Incline Curl 10 x 40

Cable Curl 10 x 100 (actually 50 if you half the weight with a double pulley)
Cable Curl 8 x 100 (with arm blaster)
Cable Curl 8 x 100
Cable Curl 8 x 100

Will have to forearms in a little bit.

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.6/10] Feelin great!
STRENTGH:[10/10] Felt very strong and was up quite a bit in some lifts
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10] I taste the lime more than the lemon..
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
_

BTW, Drooks - the link you have for bodyspace group of the month is a bad link...

Haha. Thanks for the heads-up about the link. I will fix it asap.

I can't imagine working out in that heat! Ughhh. I bet the sweat was flowing! Way to do work, man!

[Synapsin]

David, Not sore in the back or Biceps, so....

Wife had to work in the morning. After church, rested part of the day and after she came in, felt good enough to down some NO Beta and start the CreaDyl. Now she is napping; On to back & Biceps!

BTW, the A/C is out, so I don't kno how hot it is in my home gym, but the thermostat is maxed @ 90.

Back:
Lat Pulldown (rear) 10 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 7 x 125
Lat Pulldown 9 x 150
Lat Pulldown 10 x 150
Lat Pulldown 8 x 175

V-Bar Chins 8 (Essentially close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 7

The next exercise is hard to describe - a makeshift supported seated row? I use my bench at a 45 degree angle an use the low-pull cable in front . Very nice squeeze in the back. Feels like a commercial version. I know 100 doesn't sound like a lot, but different machines, etc. make a difference. This one has a lot of drag (friction).
Seated Row 10 x 100
Seated Row 9 x 100
Seated Row 10 x 100

Biceps:
Incline Curl 10 x 40 (started Protein/Glutamine drink)
Incline Curl 12 x 40
Incline Curl 10 x 40
Incline Curl 10 x 40

Cable Curl 10 x 100 (actually 50 if you half the weight with a double pulley)
Cable Curl 8 x 100 (with arm blaster)
Cable Curl 8 x 100
Cable Curl 8 x 100

Will have to forearms in a little bit.

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.6/10] Feelin great!
STRENTGH:[10/10] Felt very strong and was up quite a bit in some lifts
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10] I taste the lime more than the lemon..
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
_

BTW, Drooks - the link you have for bodyspace group of the month is a bad link...

Congrats on your daughter's win! I used to paddle (so not quite the same as rowing but we practiced at the same lakes here), and that stuff is intense! And great workout, shame about the A/C. My gym here is REALLY hot during the summer, we have fans but they barely do anything. I felt like I was going to pass out today during a set of Overhead Press because of the heat.

[Credz]

Subbed! Looking good man! I love doing the V-Bar chins. I can do them better than regular pull ups haha.

[kconnell]

Since I did Back/Biceps yesterday and my legs are just a twing sore (if I flex hard), I'm taking today off.

Credz - When you do the V-bar chins, do you feel the lats coming together. Awesome feeling. Also, make sure you lean way, far back.

Synapsin & David, The A/C was a blown Capacitor! We have an honest to goodness, honest A/C guy.... I had sweat pants on and they werewet (on the inside) when I finished! A/C feels good now, here in FLA.

The CreaDyl already appears to be far superior to "ordinary" creatine that I've tried in the past. Just like Steve (ManBeast), I never experienced much from Creatine. It is like I have a perpetual pump. Almost like I get to keep the pump from the NO Beta that I use with it. This just after one workout each muscle group.

[BPP]

nice workout! glad the products are working well for ya :)

[Credz]

Oh yeah, I love the way the lats feel. I kinda Super Set my pull ups. I'll do Wide Grip, Netraul then V. Its a good feeling. I will do like 3 or 4 sets of them.

[journey2swole]

Since I did Back/Biceps yesterday and my legs are just a twing sore (if I flex hard), I'm taking today off.

Credz - When you do the V-bar chins, do you feel the lats coming together. Awesome feeling. Also, make sure you lean way, far back.

Synapsin & David, The A/C was a blown Capacitor! We have an honest to goodness, honest A/C guy.... I had sweat pants on and they werewet (on the inside) when I finished! A/C feels good now, here in FLA.

The CreaDyl already appears to be far superior to "ordinary" creatine that I've tried in the past. Just like Steve (ManBeast), I never experienced much from Creatine. It is like I have a perpetual pump. Almost like I get to keep the pump from the NO Beta that I use with it. This just after one workout each muscle group.

Keith, awesome workouts bro, I will have to give these v-bar chins a go on Friday, I have really been looking for something to hit my Lats hard.

[kconnell]

CreaDyl & No Beta 30 mins before workkout this time...

Hamstrings (supersets):
Stiff-Leg Deadlift 12 x 135
Leg Curl 10 x 70

SDL 12 x 185 Feeling strong! Up in my reps.
Leg Curl 9 x 80

SDL 12 x 185
Leg Curl 8 x 80

Stretch

Thighs:
Leg Exten 10 x 160 Up in weight used!
Leg Exten 9 x 160
Leg Exten 9 x 160 (started Whey/Glutamine shake)
Leg Exten 9 x 160

-- Changed things up a bit
Smith Squat 10 x 135 (NOTE: 90% Full-Range (just slightly above parallel), SuperSlow, hard contraction @ top)
Smith Squat 10 x 205
Smith Squat 7 x 255 (I usually don;t go over 225 with these - feeling strong!)
Smith Squat 5 x 255

--The following is an exercise I came up with (never seen or heard of it exactly). Although, old-style hack squats were popular 40-60 years ago... But never on a Smith Machine
Smith Hack Squat 9 x 225 (full-range - you need straps for this one, full extension, like a deadlift with the bar behind you)
Smith Hack Squat 8 x 225
Smith Hack Squat 7 x 225

-- Whew! Even with the A/C fixed, I'm sweattin' like a pig! (smell like one too!)

Calves: Superset: (NOTE: My calf machines have a longer lever than most gyms, slow reps)
Standing Calf 15 x 115
Seated calf 12 x 105

Standing Calf 12 x 115
Seated calf 10 x 105 + 4 burns

Standing Calf 12 x 115
Seated calf 10 x 105 + 4 burns

Donkey Calf 12 x wife + daughter (unknown weight, of course!)
Donkey Calf 8 x wife + daughter
Donkey Calf 8 x wife + daughter+ 4 burns

D.A.R.D 2 sets x 14, 12 reps

Supplements:
CreaDyl-1 scoop-pre workout
NO Beta-4-pre
Protein shake + glutamine mid & post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)
ENERGY:[10/10]
STRENTGH:[10/10] Felt strong
FOCUS:[10/10] In the zone...
MIXABILITY: [9/10]
TASTE: [8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________
My left should/pec-delt tie-in is acting up again. I'll start rotator cuff exercises and skip the chest, delts next workout.

[kconnell]

Ken, remember to think your way through a lat workout. The mind-muscle link is so vitally important on lats because you can't see the muscle working, you have to feel it. If you don't feel it, you are going through the motions and probably working biceps. Squeeze your scapulae together at the end and relax at the bottom -- no cheating.

[BPP]

solid advice....only ever get a good lat workout when I really think through the mind-muscle connection on each rep

[Synapsin]

kconnell, why do you use a smith machine for squats? And keep up the good work, your last work out shows signigificant improvement for your squats :)

[kconnell]

kconnell, why do you use a smith machine for squats? And keep up the good work, your last work out shows signigificant improvement for your squats :)

I don't always. I was going slow on these and wanted the extra stability - also allows extra concentration on the quads vs. glutes. I want to de-emphasize the glutes and concentrate on the quads more at the moment. Excellent question!

Have you tried the Smith Hack Squats? Lights up the tops of the quads like gasoline!

[Synapsin]

I don't always. I was going slow on these and wanted the extra stability - also allows extra concentration on the quads vs. glutes. I want to de-emphasize the glutes and concentrate on the quads more at the moment. Excellent questio

Have you tried the Smith Hack Squats? Lights up the tops of the quads like gasoline!

Hmm, have you tried Front Squats before? They're excellent for quads, I really think they're the best for quads and I know a lot of people who have tried them agree with me. I just don't like the idea of the smith machine for something like Squats, you want to work on getting better with stabilization so you can prevent risk of injury. I don't like how the smith machine limits your path of motion too, but to each his own. If its working for you, keep going! I'm just trying to give you advice that I think would give you more benefit in the long run, I really like to help people. And nah, I haven't tried Smith Hack Squats before :)

[kconnell]

Yesterday off. Thursday:

30 minutes prior:
NO Beta: 4 tabs
CreaDyl: 1 scoup of lemon-lime

NOTE: Pec-delt tie-in soreness was, I beleive, the rotator cuff. Did exercises for that 1st as well as 2 days ago. Helped a lot.

Chest:
Cable Crossover 11 x 60
Cable Crossover 8 x 70
Cable Crossover 10 x 70!

Incline Cable Fly 7 x 60
-- Think I should stop - rotator cuff needs more healing (it is a lot better)

Triceps:
Bench Dips 16 x 45
Bench Dips 13 x 90 up the weight.
Bench Dips 8 x 100 What a pump!

Tri Pushdown 9 x 70 (Note: trice as much weight, but double-pulley feels like weight listed)
Tri Pushdown 7 x 70
Tri Pushdown 7 x 70 + 3 burns

Parallel Dips 8 Started Protein supplement
Parallel Dips 9
Parallel Dips 8

Delts:
Nixed the Arnold Press or Press behind the neck --> rotator cuff

Cable Front Raise 10 x 40
Cable Front Raise 10 x 40
Cable Front Raise 9 x 40

DB Lateral Raise 13 x 30
DB Lateral Raise 11 x 35 Feeling strong
DB Lateral Raise 10 x 35
DB Lateral Raise 10 x 35 Super delt pump!

I'll hit rear delts with back tomorrow.

Forearms:
Standing Wrist Curls 15 x 95
Standing Wrist Curls 13 x 95
Standing Wrist Curls 11 x 95
Standing Wrist Curls 10 x 95

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9/10]
STRENTGH:[10/10] Felt strong, especially on Delts!
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________
Anyone else notice more focus/energy later in the workout???


Tomorrow's plans: Workout Back & Biceps - also go see Shuttle Atlantis's last flight.

[BPP]

yeah I get more intense and a nice 2nd wind as the workout goes....love it!


good idea backing off to protect the RC, especially on incline movments

[kconnell]

Hmm, have you tried Front Squats before? They're excellent for quads, I really think they're the best for quads and I know a lot of people who have tried them agree with me. I just don't like the idea of the smith machine for something like Squats, you want to work on getting better with stabilization so you can prevent risk of injury. I don't like how the smith machine limits your path of motion too, but to each his own. If its working for you, keep going! I'm just trying to give you advice that I think would give you more benefit in the long run, I really like to help people. And nah, I haven't tried Smith Hack Squats before :)

Thanks. I enjoy helping people as well. Oh yes, I've done front squats - a little hard on the rotator cuff. Sissy squats are great too. When I do Smith Squats, my feet aren't in front like most people. I put them slightly behind. That way, it is more like a thrust and very similar to regular back squats. Again, it allows me to focus my mind more on the muscle instead of being concerned about tipping one way or the other (not that I do that much - 30 years bodybuilding...).

Yes, they work well for me. Like you said, to each his own. Some people (ManBeast for one) - squats don't fit their build. I think tall people or those with long legs it doesn't suit as well.

[kconnell]

STS-132 Atlantis - Friday May 14, 2010. Just got back. My daughter and I got there about 20 minutes prior to the launch. Awesome. The traffic was totally horrible.

First picture upload. Hopefully it is correct.

But, I came back, had some Met-Max and CreaDyl and 4 NO-Beta. Ready to attack back & Bi's.

[kconnell]

Not sure how to embed a YouTube Video, but here is the video my 10 yr old took: http://www.youtube.com/watch?v=BzNdd3VESRw

Waited 45 mins after pre-WO supps.

Back:
Lat Pulldown (rear) 10 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 8 x 125
Lat Pulldown 10 x 150
Lat Pulldown 10 x 150
Lat Pulldown 8 x 175

V-Bar Chins 8 (Essentially close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 8

Seated Row 11 x 100
Seated Row 7 x 110 (up in weight)
Seated Row 7 x 110

Bent-Over DB Laterals 10 x 20 Slow, feeling rear delt & teres, etc.
Bent-Over DB Laterals 10 x 20
Bent-Over DB Laterals 10 x 20

Note: Other RC exercises done for rehab

Biceps:
Incline Curl 8 x 45 (up in weight)
Incline Curl 8 x 45 (Whew. Gettin' a little light headed...)
Incline Curl 8 x 45
Incline Curl 7 x 45 + 1 burn (Biceps are pumpin')

Cable Curl 12 x 100 (actually 50 if you half the weight with a double pulley)
Cable Curl 10 x 100 (with arm blaster)
Cable Curl 9 x 100
Cable Curl 8 x 100 + 3 burns

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)

Taking the Daughter to eat Pizza... Yeah, me too.
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[8.7/10]
STRENTGH:[9/10]
FOCUS:[8/10]
MIXABILITY: [9/10]
TASTE: [8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
_

[Credz]

Great looking back workout! Good to see everything working great! Enjoy that pizza! Been awhile since i even had a slice lol. How has the diet been?

[kconnell]

Thanks. The diet has been spot on. Well, except for tonight. I've been gaining again and almost back up from when I had to take a 3 week break and then a 1.5 week break when my mother passed away. I would say that I am now 0.5 lbs shy of my weight when I had to stop. BTW, that was my all-time heaviest. Now, I don't have 6-pack abs, but I'm not on a cut diet either. I want more, lot's more. The diet and the supps are helping.

[veganstastegood]

Keith ive been reading your blogs and it looks like things are going great. have you ever done hack squats with a block under your toes? i feel like this really emphasizes the lower quads, but i havent seen much of it since arnolds days. what do you think?

[Credz]

Thats great man. You will get there!

[kconnell]

Keith ive been reading your blogs and it looks like things are going great. have you ever done hack squats with a block under your toes? i feel like this really emphasizes the lower quads, but i havent seen much of it since arnolds days. what do you think?

Under my toes, No. My heels come up as it is, so I put a plate under my heels. If it was under my toes, that would put too much stress on my Achilles tendon. I know what you are saying, though. I have put a 2x4 on the foot pedal of my leg press and clamped it there with a C-clamp. That does throw more stress to the lower quads. Great thoughts, though. Thanks for bringing it up!

There is a thread about leg extensions going in the group. If you don't do leg extensions, you end up with "turnip thighs" - big at the top, not much near the knee. Of course, genetics has some part of that. As I've said before, I wasn't blessed with great legs (more of a runner's leg), but with training, I believe you can change the muscle type a bit. Mine respond more like a bodybuilder's now from when I started training, so I don't do a lot of running - more sprinting. I also can emphasize the teardrop or a part of it during almost most of the leg exercises, except regular squats (too dangerous not concentrating on pure form in general).


Credz: "Thats great man. You will get there!"
Thanks, man. Building takes time, I know! We'll all get there.

[kconnell]

Hamstrings Superset:
SLD 12 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 10 x 70

SDL 11 x 185
Leg Curl 9 x 80

SDL 12 x 185 Time to bump the weight up!
Leg Curl 9 x 80 + 1 burn

Stretch - 55 min pause to take daughter to b-day party. Resume...
Had protein shake

Thighs:
Leg Exten 7 x 140 (Maybe the thread on extension is affecting my sets, maybe because I had the break...)
Leg Exten 9 x 140
Leg Exten 9 x 140
Leg Exten 10 x 140 Haha, concentration is there...

Smith Squat 10 x 135 (NOTE: 90% Full-Range (just slightly above parallel), SuperSlow, hard contraction @ top)
Smith Squat 10 x 205
Smith Squat 9 x 255
Smith Squat 7 x 255 Oh, yeah. This is good....

Below is Milos Sarcev - style Hack Squats (full-range yoke on shoulder-style, not press from hip, plates only) Drop sets (Super-Slow). NOTE: Not for faint of heart. This will take it out of you like nothing else.
Since I don't plan on working legs until next Thursday, I wanted to BBQ them. This will do it!

http://videos.bodybuilding.com/watch/6842/the-fit-show-season-one-episode-5-milos-sarcev-quad-training

If you have trouble putting on size and are not adverse to pain, do these!

Hack Squat 10, 3, 3, 1 x 205, 160, 125, 125 (NOTE, quickest time to strip weight, & continue)
Hack Squat 10, 4, 3, 1 x 205, 160, 125, 125 (NOTE: the 1 rep is stop every 2 inches up/down)
Hack Squat 10, 4, 3, 1 x 205, 160, 125, 125 (Suckin air like a frieght train!)

Talk about the shakey legs! Gotta rest a few extra mins...

Calves: Superset:
Standing Calf 15 x 115
Seated calf 14 x 105

Standing Calf 13 x 115
Seated calf 12 x 105 + 2 burns

Standing Calf 12 x 115
Seated calf 12 x 105 + 4 burns

Donkey Calf 13 x wife + 45 (unknown weight, of course!)
Donkey Calf 10 x wife + 45
Donkey Calf 10 x wife + 45
Donkey Calf 8 x wife + 45

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
Protein shake + glutamine mid-post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10] Went up in reps on most lifts
FOCUS:[10/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8/10] Lemon-lime
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[Synapsin]

Great work with the squats, and those hack squats looked killer :) I hope your birthday had a fun time!

[BPP]

very nice wheels day!!!

[Lucky_ROA]

Nice workout !!!! With those #s I wanna see a recent pic. of your calves !!

[Credz]

Dang man nice leg workout. Tomorrow is legs for me too! Can't do a full workout but I'll get the job done!

[kconnell]

Thanks guys. Sorry - I don't have a picture of my calves - never been asked that. If there was one bodypart I wish I could improve upon it is those; however, for me, I have made great progress. They used to be sticks...

The soreness is starting to settle in and they still feel a little pumped. This is a killer routine.

Took the day off today and instead of CreaDyl, I took my first dose of Betacene wildberry - tastes just like fruit punch!

[THEMANBEAST]

I took my first dose of Betacene wildberry - tastes just like fruit punch!

Yes, I agree! To me it tastes like a berry-punch hybrid. Great flavoring. I cannot stand most fruit punch supplements I try.

[kconnell]

Tastes virtually identical to a carb supplement I used to take from ON years ago. Steve, do you notice a difference between CreaDyl (multiple creatines) and Betacene (just monohydrate)?

[drooks10]

Tastes virtually identical to a carb supplement I used to take from ON years ago. Steve, do you notice a difference between CreaDyl (multiple creatines) and Betacene (just monohydrate)?

The biggest difference I have noticed is no flushing/tingling with Betacene compared with Creadyl. I also get a better energy jolt out of Creadyl due to the caffeine. My strength has actually increased some while on Betacene (of course I am stacking it with Nitromine and Glutacene, too).

[kconnell]

I'm beginning to really like the taste of the lemon-lime CreaDyl.

Also, I'm starting to get much harder. My daughter said "everytime I touch you, you start flexing". Well, I wasn't flexing! This about 2 weeks with CreaDyl (after 2 weeks preloading with monohydrate)...

Got a big flush - BA tingle on my arms before the workout. A first.

1 hour minutes prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

NOTE: Rotator cuff exercises have helped a lot. Really pumped for this workout.

Chest:
Cable Crossover 11 x 60
Cable Crossover 11 x 70 - Energy through the roof!
Cable Crossover 8 x 80!

Incline Cable Fly 8 x 60
Incline Cable Fly 8 x 60
Incline Cable Fly 8 x 60
-- rotator cuff is better, so stuck w/ medium weight/reps on this one

Triceps:
Bench Dips 16 x 45
Bench Dips 9 x 118 upped the weight. (45 + youngest daughter)
Bench Dips 6 x 118
Bench Dips 6 x 118 What a pump!

Tri Pushdown 8 x 70 (Note: trice as much weight, but double-pulley feels like weight listed)
Tri Pushdown 8 x 70
Tri Pushdown 8 x 70

Parallel Dips 8 Started Protein supplement
Parallel Dips 9
Parallel Dips 8

Delts:
Arnold Press 7 x 35 - Medium weight test of rotator cuff - feeling better, but I'll stop here

Cable Front Raise 8 x 45
Cable Front Raise 8 x 45
Cable Front Raise 9 x 45

DB Lateral Raise 12x 35
DB Lateral Raise 12 x 35
DB Lateral Raise 11 x 35
DB Lateral Raise 8 x 35

RC doesn't hurt with these. Primarily b/c I bend over a little and tilt the front down. I lift them to the front, side, and back a little. This affects the side and rear head more instead of the front.

I'll hit rear delts with back tomorrow (Tuesday).

Forearms:
Standing Wrist Curls 18 x 95 -20 sec rest
Standing Wrist Curls 13 x 95
Standing Wrist Curls 12 x 95
Standing Wrist Curls 10 x 95

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10] Felt strong
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8.5/10] Tasting better...
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[Synapsin]

Glad the RC stuff is working well for you. And the BA tingles feel crazy eh? I can't imagine how weird you'd feel your first time, I've been using it for so long haha. Also, I was definitely laughing when I read 45lbs+ youngest daughter, LOL.

You're correct on the double pulley idea as well, increasing pulley amounts decreases the load of work being done, so 1 pulley at 100= 100, 2 at 100= 50 pounds.

[Lucky_ROA]

I'm beginning to really like the taste of the lemon-lime CreaDyl.

Also, I'm starting to get much harder. My daughter said "everytime I touch you, you start flexing". Well, I wasn't flexing! This about 2 weeks with CreaDyl (after 2 weeks preloading with monohydrate)...

Got a big flush - BA tingle on my arms before the workout. A first.

1 hour minutes prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

NOTE: Rotator cuff exercises have helped a lot. Really pumped for this workout.

Chest:
Cable Crossover 11 x 60
Cable Crossover 11 x 70 - Energy through the roof!
Cable Crossover 8 x 80!

Incline Cable Fly 8 x 60
Incline Cable Fly 8 x 60
Incline Cable Fly 8 x 60
-- rotator cuff is better, so stuck w/ medium weight/reps on this one

Triceps:
Bench Dips 16 x 45
Bench Dips 9 x 118 upped the weight. (45 + youngest daughter)
Bench Dips 6 x 118
Bench Dips 6 x 118 What a pump!

Tri Pushdown 8 x 70 (Note: trice as much weight, but double-pulley feels like weight listed)
Tri Pushdown 8 x 70
Tri Pushdown 8 x 70

Parallel Dips 8 Started Protein supplement
Parallel Dips 9
Parallel Dips 8

Delts:
Arnold Press 7 x 35 - Medium weight test of rotator cuff - feeling better, but I'll stop here

Cable Front Raise 8 x 45
Cable Front Raise 8 x 45
Cable Front Raise 9 x 45

DB Lateral Raise 12x 35
DB Lateral Raise 12 x 35
DB Lateral Raise 11 x 35
DB Lateral Raise 8 x 35

RC doesn't hurt with these. Primarily b/c I bend over a little and tilt the front down. I lift them to the front, side, and back a little. This affects the side and rear head more instead of the front.

I'll hit rear delts with back tomorrow (Tuesday).

Forearms:
Standing Wrist Curls 18 x 95 -20 sec rest
Standing Wrist Curls 13 x 95
Standing Wrist Curls 12 x 95
Standing Wrist Curls 10 x 95

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10] Felt strong
FOCUS:[9/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8.5/10] Tasting better...
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

Damn bro, you keep impressing me :) Awesome work !!!

[BPP]

glad the RC is feelin better :)

nice session!

[drooks10]

Awesome workout, bro! I love to see you coming around on the LL Creadyl flavor, too! Soon that number will be a perfect 10! Haha.

[kconnell]

Glad the RC stuff is working well for you. And the BA tingles feel crazy eh? I can't imagine how weird you'd feel your first time, I've been using it for so long haha. Also, I was definitely laughing when I read 45lbs+ youngest daughter, LOL.

You're correct on the double pulley idea as well, increasing pulley amounts decreases the load of work being done, so 1 pulley at 100= 100, 2 at 100= 50 pounds.

I got them again today. Arms & ears. I believe they go away after starting the workout. It's like there's no place for it to go.

AThe double-pulley is like a block and tackle lift system... It makes lifting something heave, e.g. a bale of hay, easier.

[StlBarbie]

I miss the tingles ... :(

Are you working out today?

SO cute your daughter loves your muscles!!! :)

[kconnell]

Awesome workout, bro! I love to see you coming around on the LL Creadyl flavor, too! Soon that number will be a perfect 10! Haha.

David, How do you compare the Orange to the LL?

[kconnell]

Waited 1:15 mins after pre-WO supps.

Back:
Lat Pulldown (rear) 15 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 9 x 125
Lat Pulldown 10 x 150
Lat Pulldown 13 x 150
Lat Pulldown 9 x 175

V-Bar Chins 9 (Essentially close-grips with palms facing)
V-Bar Chins 7
V-Bar Chins 8

Seated Row 8 x 115 (up in weight)
Seated Row 9 x 115
Seated Row 8 x 115

Bent-Over DB Laterals 10 x 20 Slow, feeling rear delt & teres, etc.
Bent-Over DB Laterals 10 x 20
Bent-Over DB Laterals 10 x 20

Note: Other RC exercises done for rehab

Biceps:
Incline Curl 9 x 45
Incline Curl 9 x 45
Incline Curl 8 x 45
Incline Curl 7 x 45 + 3 burns

Cable Curl 14 x 100 (50 b/c with a double pulley)
Cable Curl 9 x 110 (with arm blaster)
Cable Curl 9 x 110
Cable Curl 8 x 110 + 3 burns

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)

I plan on doing the pump-style routines (Bulging biceps, etc.) pretty soon. Haven't tried those yet with CreaDyl. Next week.
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.2/10]
STRENTGH:[9.3/10]
FOCUS:[9/10]
MIXABILITY: [9/10]
TASTE: [8.9/10] - Getting better, drooks!
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[kconnell]

Are you working out today?
---- Yes! - Back & Biceps + Forearms
SO cute your daughter loves your muscles!!! :)
---- Actually, it kinda grosses her out. She thinks it gross when she touches on my veins and they are "squishy". "Ewww!"

[Credz]

Nice looking back workout man! Hit back today myself! Biceps looked good too!

[kconnell]

Awesome workout, bro! I love to see you coming around on the LL Creadyl flavor, too! Soon that number will be a perfect 10! Haha.

I'm thinking that the orange may taste better to me. I have to admit I was a little disappointed I didn't get the orange, but I do like the lemon-lime flavor. It really impresses me.

[kconnell]

Nice looking back workout man! Hit back today myself! Biceps looked good too!

Soon I will jump back on the Double-T "pump" routines for a run or two. I find shocking them occasionally like that helps.

Today's workout: Killer Legs

Hamstrings Superset:
SLD 13 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 11 x 80

SDL 8 x 205 (weight increase - NOTE: I believe weight is not as critical on this exercise; regardless, it is time to move it up)
Leg Curl 11 x 80

SDL 9 x 205
Leg Curl 9 x 90 (Yep, up again!)

Stretch -
Had protein shake

Thighs:
Leg Exten 10 x 140
Leg Exten 10 x 140
Leg Exten 9 x 140
Leg Exten 9 x 140

Smith Squat 10 x 135 (NOTE: 90% Full-Range (just slightly above parallel), SuperSlow, hard contraction @ top)
Smith Squat 10 x 205
Smith Squat 5 x 275 (UP!, maybe a little too agressive...)
Smith Squat 4 x 275

Milos Sarcev - style Hack Squats (full-range yoke on shoulder-style, not press from hip, plates only) Drop sets (Super-Slow). NOTE: Not for faint of heart. This will take it out of you like nothing else.

Hack Squat 10, 3, 3, 1 x 205, 160, 125, 125 (NOTE, quickest time to strip weight, & continue)
Hack Squat 8, 3, , 4, 1 x 230, 205, 160, 125, 125 (NOTE: the 1 rep is stop every 2 inches up/down)
Hack Squat 8, 4, 4, 1 x 205, 160, 125, 125

Butter legs!

Calves: Superset:
Standing Calf 17 x 115
Seated calf 15 x 105

Standing Calf 13 x 115
Seated calf 11 x 105 + 2 burns - stretch

Standing Calf 13 x 115
Seated calf 10 x 105 + 4 burns - stretch

Donkey Calf 15 x daughter + 45 = 117 (only 15 seconds rest)
Donkey Calf 10 x daughter + 45 + 3 burns
Donkey Calf 10 x daughter + 45 + 3 burns
Donkey Calf 10 x daughter + 45 + 3 burns

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
Protein shake + glutamine mid-post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10] Went up in reps on most lifts
FOCUS:[10/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [8.8/10] Lemon-lime (concentrated - not as much water)
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[Synapsin]

Good work on increasing your leg curls and SLDLs. I'm the same way about SLDLs, I would rather make sure the form is perfect than to just increase the weight. Now for the squats, if you think your form was good, not too aggressive at all man! Gotta get intense at the gym if you ever want to get anywhere haha, without going too much past your capabilities and injuring yourself. That one extra rep is key sometimes, good work! Did you like the Creadyl better more concentrated or not (I know you rated it an 8.9 last time but ratings aren't always subjective to prior experince!)?

[kconnell]

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

NOTE: I think I need to drink these creatine supps slowly with more water.
I'm expereincing, um..., a side effect that is painful for a alittle while...

I've been taking my Wildberry Betacene on non-WO days. -- Same "side effects".
I like the taste a little more concentrated, but this isn't fun...

Chest:
Cable Crossover 11 x 60
Cable Crossover 8 x 80
Cable Crossover 8 x 80

Incline Cable Fly 9 x 60
Incline Cable Fly 9 x 60
Incline Cable Fly 8 x 60
-- rotator cuff is doing much better, so stuck this weight, concentrated harder

-- Anxious to try drooks new tricep exercise. I used to do essentially the same thing, but with an E-Z curl bar. Been a while...

Triceps:
Bench Dips 12 x 45
Bench Dips 9 x 118 upped the weight. (45 + youngest daughter)
Bench Dips 7 x 118 + 1 burn
Bench Dips 7 x 118

Drooks Rolls 7 x 35 -- Really feel these on the pullover in the long head, drooks!
Drooks Rolls 6 x 35 -- maybe a bit heavy
Drooks Rolls 6 x 35

Tri Pushdown 8 x 70 (Note: twice as much weight, but double-pulley feels like weight listed)
Tri Pushdown 7 x 70
Tri Pushdown 8 x 70 Took protein supplement/Glutamine

Delts:
Arnold Press 7 x 35 - rotator cuff - feeling better, but still needs more time. Weird, I feel it in the front as well - again only the right side at the pec-delt tie-in. Last yer I had a MRI and it showed "mild inflamation" in the RC, but those exercises were the only thing that helped it.
Going to give up Delt Presses for a month or so and concentrate on RC exercises as well as the ones below.

Cable Front Raise 9 x 45
Cable Front Raise 9 x 45
Cable Front Raise 8 x 45

DB Lateral Raise 13x 35
DB Lateral Raise 13 x 35
DB Lateral Raise 12 x 35
DB Lateral Raise 11 x 35

Forearms:
Standing Wrist Curls 19 x 95 -20 sec rest
Standing Wrist Curls 14 x 95
Standing Wrist Curls 12 x 95
Standing Wrist Curls 10 x 95

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9/10]
STRENTGH:[9/10]
FOCUS:[8.5/10]
MIXABILITY: [9/10]
TASTE: [9.2/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

I appreciate everyone follwing along with me...
I think the loss in focus/strength was due to the "side effects".
I'l have to watch it for a while.
After next leg workout, I'll start the "pump" routines.

[journey2swole]

Nice workout keith, looking pretty good.

I like your assessment on the CreaDyl, I miss my lemon-lime but the Orange is pretty good too, so I will wait till my next order and get back in on the lemon lime flavor then. I just ordered more on that FREE deal and ordered another tub of Orange and meant to get the Lemon Lime this time lol

Have a great weekend!!

[kconnell]

Nice workout keith, looking pretty good.

I like your assessment on the CreaDyl, I miss my lemon-lime but the Orange is pretty good too, so I will wait till my next order and get back in on the lemon lime flavor then. I just ordered more on that FREE deal and ordered another tub of Orange and meant to get the Lemon Lime this time lol

Have a great weekend!!

So which do you like more? Orange or Lemon-Lime?





Warning! Warning! Danger Will Robinson!
David (Drooks), those "rolling" tricep kickback & stiff-arm pullover will make your wrists sore. tendinitis sore. I knew something felt weird when it felt my wrists on the tricep pushdowns. I think they will heal fine before the next tricep time, which will be reduced weights and the Double-T trashing Triceps, but bodybuilder beware!

[drooks10]

So which do you like more? Orange or Lemon-Lime?





Warning! Warning! Danger Will Robinson!
David (Drooks), those "rolling" tricep kickback & stiff-arm pullover will make your wrists sore. tendinitis sore. I knew something felt weird when it felt my wrists on the tricep pushdowns. I think they will heal fine before the next tricep time, which will be reduced weights and the Double-T trashing Triceps, but bodybuilder beware!

Nah, man. You're just a freak! Haha. I have never had any issues with pain with this exercise. Of course, if it hurts you, don't do it.

[Synapsin]

Good workout but about the creatine, you get the same issues from both products? Very odd, usually if people have an issue with one form of creatine, another form is usually easier on their stomach.

[kconnell]

Good workout but about the creatine, you get the same issues from both products? Very odd, usually if people have an issue with one form of creatine, another form is usually easier on their stomach.

The CreaDyl seems easier on my gut. I think part may be taking it too fast and concentrated. I took it today before my Back/Biceps and I haven't had a problem. I took it over and hour and a lot of water. I also didn't mix it all up at one time b/c sometimes it settles at the bottom, then you have it concentrated again. Like the taste, tho.


Drroks, I will rest my wrists (after today) and try them again soon, but with the E-Z bar.

[kconnell]

Waited 1:15 mins after pre-WO supps.

Back:
Lat Pulldown (rear) 15 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 9 x 125
Lat Pulldown 10 x 150
Lat Pulldown 14 x 150
Lat Pulldown 9 x 175

V-Bar Chins 9 (close-grips with palms facing)
V-Bar Chins 9
V-Bar Chins 8

Seated Row 8 x 115 (up in weight)
Seated Row 9 x 115
Seated Row 10 x 115

Bent-Over DB Laterals 8 x 25 Slow, feeling rear delt & teres, etc.
Bent-Over DB Laterals 9 x 25
Bent-Over DB Laterals 8 x 25

Note: Other RC exercises done for rehab

Biceps:
Incline Curl 10 x 45
Incline Curl 9 x 45
Incline Curl 9 x 45
Incline Curl 9 x 45 + 3 burns

Cable Curl 9 x 110 (55 b/c with a double pulley)
Cable Curl 9 x 110 (with arm blaster)
Cable Curl 10 x 110 + 2 burns
Cable Curl 9 x 110 + 3 burns

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9/10]
STRENTGH:[9/10]
FOCUS:[9/10]
MIXABILITY: [9/10]
TASTE: [9.3/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

Tomorrow is off. I need a rest.

[drooks10]

Looks like you had a great workout! Those incline DB curls are nice!

Why do you take your pre-wo supps so far in advance? Do you "feel" them as they start kicking in?

[Synapsin]

Looks like you had a great workout! Those incline DB curls are nice!

Why do you take your pre-wo supps so far in advance? Do you "feel" them as they start kicking in?

I do the same thing most of the time, I like to space it out so I'm not feeling so bloated, and I like to already have the feelings kicked in before I start rather than during the work out. I find the effects last a while so why not be sure they're peaking during the work out? Just what I think, nothing scientific about it. Solid workout Keith, have a great rest day!

[kconnell]

I do the same thing most of the time, I like to space it out so I'm not feeling so bloated, and I like to already have the feelings kicked in before I start rather than during the work out. I find the effects last a while so why not be sure they're peaking during the work out? Just what I think, nothing scientific about it. Solid workout Keith, have a great rest day!

I know the Bulging Biceps states to take it 15 mins before. That works for NO Beta, but I also notice it lasts for 3 hours. The CreaDyl (creatine) does a number on me if I take it too concentrated and if I take it too quickly. Both products are noticeable in the way the operate on me pre-workout. I like the taste of the creatine supps, especially concentrated (not as much water), but they do a number on me if I do. If I take a lot of water, then I'm bloated like Synapsin.

Today - heavy BA tingles that rotate all over my upper body, especially face & ears, but also arms & back. Energy --> high! Need it for legs!

[kconnell]

Attached is a resized image for our newcomer: BamaBruce...

[kconnell]

Today's workout: Killer Legs

Hamstrings Superset:
SLD 13 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 12 x 80

SDL 9 x 205 (weight increase - NOTE: I believe weight is not as critical on this exercise; regardless, it is time to move it up)
Leg Curl 10 x 80

SDL 9 x 205
Leg Curl 9 x 90 (up again from last time - need to up on second set as well.)

Stretch -
Had protein shake

Thighs:
Leg Exten 9 x 150
Leg Exten 8 x 150
Leg Exten 8 x 150
Leg Exten 8 x 150

Smith Squat 10 x 135 (NOTE: 90% Full-Range (just slightly above parallel), SuperSlow, hard contraction @ top)
Smith Squat 10 x 205
Smith Squat 6 x 275 (Last time though this weight was maybe a little too agressive...)
Smith Squat 5 x 275 -- I think I will keep it...

Milos Sarcev - style Hack Squats (full-range yoke on shoulder-style, not press from hip, plates only) Drop sets (Super-Slow). NOTE: Not for faint of heart. This will take it out of you like nothing else.

Hack Squat 10, 3, 3, 1 x 205, 160, 125, 125 (NOTE, quickest time to strip weight, & continue)
Hack Squat 10, 4, 3, 4, 1 x 230, 205, 160, 125, 125 (NOTE: the 1 rep is stop every 2 inches up/down)
Super pump. Stop here. Need O2.

Calves: Superset:
Standing Calf 20 x 115
Seated calf 15 x 105

Standing Calf 12 x 125 (UP!) Oh, yeah!
Seated calf 12 x 105 - stretch

Standing Calf 12 x 125
Seated calf 10 x 105 + 4 burns - stretch

Donkey Calf 14 x wife + 35 = <unknown> (only 15 seconds rest)
Donkey Calf 8 x wife + 35
Donkey Calf 8 x wife + 35
Donkey Calf 6 x wife + 35 + 4 + 4 burns

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
Protein shake + glutamine mid-post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10]
FOCUS:[10/10] In conjunction with NO Beta
MIXABILITY: [9/10]
TASTE: [9.6/10] Lemon-lime (Spaced out for 2 hours prior to lifting)
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[journey2swole]

Keith, when you said you had a killer leg workout you were not kidding around. That is killer bro!

How were your DOMS after this?
Are you taking any type of recovery product like Glutacene?

[Synapsin]

Good work on increasing your standing calf raises. And I think 6 and 5 reps of 275 for your squat is great, you definitely don't have to worry about the weight being too much if your form is great the whole set. You're definintely getting stronger man, keep it up!

[kconnell]

Keith, when you said you had a killer leg workout you were not kidding around. That is killer bro!

How were your DOMS after this?
Are you taking any type of recovery product like Glutacene?

Not as bad as one would think. They do remain "pumped and full". The soreness is deep inside the tissue, which is different than most. I put some Glutamine in my post-wo shakes, that is all I'm taking for recovery.

I'm cycling down to pump routines, such as trashing triceps for a couple of weeks. My traps and neck were "pulled" a little (stiff neck), so I think I must've been really contracting the traps hard during the squats.

[kconnell]

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime Yummmm. BA tingles...

NOTE: I've been looking forward to doing these "pump" routines b/c I havn't tried with CreaDyl yet. I've created my own along the Double-T NO-Beta style for groups that not made yet. I know, Some say that it doesn't work for some muscle groups. But these are effective. I made my own for chest, since I pump easy there..

Chest:
Cable Crossover 9 PC + 8 FRM x 50
Incline Cable Fly 8 x PC + 6 FRM x 50

Cable Crossover 8 PC + 8 FRM x 50
Incline Cable Fly 6 x PC + 0 FRM x 50 That's it. Super-pump for me! Couldn't do any non-Peak Contractions. Over in 4 minuts. Quick, but effective. Again WMMV, my chest responds quick.

Triceps:
Trashing Triceps Routine (as described by Double-T/Paul)

Woo-Hoo! Nice! 1/4 inch pump on arms.

Bench Dips 12 x 45
Bench Dips 9 x 118 upped the weight. (45 + youngest daughter)
Bench Dips 7 x 118 + 1 burn
Bench Dips 7 x 118

Drooks Rolls 7 x 35 -- Really feel these on the pullover in the long head, drooks!
Drooks Rolls 6 x 35 -- maybe a bit heavy
Drooks Rolls 6 x 35

Tri Pushdown 8 x 70 (Note: twice as much weight, but double-pulley feels like weight listed)
Tri Pushdown 7 x 70
Tri Pushdown 8 x 70 Took protein supplement/Glutamine

NOTE: I've been working my Rotator Cuff good and did a warm up with those exercises. I haven't done Behind-Neck Press (BNP) or Military Presses since the "injury" - since I felt the issue. So, now. I think I can. I think I can...

Delts:
Giant sets (2-3, depending on expereince, capacity):
Military Press x 8 PC x 8 FRM x 65 (remember, use lighter weights, felt light tho...)
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75 (I use cable w/ E-Z attachment for the wrists)
Bent-Over Laterals x 8 PC x 8 FRM x 20

Military Press x 8 PC x 8 FRM x 65 (doesn;t feel so light now...)
Side Laterals x 8 PC x 6 FRM x 20 (couldn't get all 8 on full-range movement)
Vertical Rows x 8 PC x 6 FRM x 75 (ditto)
Bent-Over Laterals x 8 PC x 8 FRM x 20

Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75
Bent-Over Laterals x 8 PC x 8 FRM x 20

I knew I could, I knew I could!

4 sets Standing Wrist curls.
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.5/10]
STRENTGH:[9/10]
FOCUS:[9.5/10]
MIXABILITY: [9/10]
TASTE: [9.6/10] Did I Say Yum??
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[THEMANBEAST]

Nice workout, Keith. Great ratings, too. :)

[journey2swole]

Not as bad as one would think. They do remain "pumped and full". The soreness is deep inside the tissue, which is different than most. I put some Glutamine in my post-wo shakes, that is all I'm taking for recovery.

I'm cycling down to pump routines, such as trashing triceps for a couple of weeks. My traps and neck were "pulled" a little (stiff neck), so I think I must've been really contracting the traps hard during the squats.

I was really getting my weight up on my barbell squats a few weeks ago and then started having some real pain in my right shoulder/trap area that radiated into my neck and caused a sore neck. I also started feeling some dry joints in my knees.

A University of Louisville strength coach who works out in the mornings at my gym commented on my form which I appreciated the complement but he also advised me against continuing the barbell squats. He recommended the Hammer Strength V Squat machine and I have noticed a real difference in using it each week now. I still get a great burn in my legs but my knees and trap area feel much better. I just don't think I get the core workout I did with the barbell but I can get that in other ways if it means staying injury free.

Killer workout again today bro!!

[Credz]

Wow nice workout! Love doing the cables!

[kconnell]

I was really getting my weight up on my barbell squats a few weeks ago and then started having some real pain in my right shoulder/trap area that radiated into my neck and caused a sore neck. I also started feeling some dry joints in my knees.

A University of Louisville strength coach who works out in the mornings at my gym commented on my form which I appreciated the complement but he also advised me against continuing the barbell squats. He recommended the Hammer Strength V Squat machine and I have noticed a real difference in using it each week now. I still get a great burn in my legs but my knees and trap area feel much better. I just don't think I get the core workout I did with the barbell but I can get that in other ways if it means staying injury free.

Killer workout again today bro!!


I agree. I love hammer equipment , especially back & chest stuff. Unfortunately, I don't have any at home. Smith machine is the closest I have. Even with that, you have a tendency to "hold the bar" with your traps. Ben-Gay and two days and it is gone. It wasn't as bad as I've had before. Great to have a coach show interest in you -- take it as a compliment.


Wow nice workout! Love doing the cables!

Thanks. Cables have continuous tension. Better IMO.

[kconnell]

Waited 1 hour after pre-WO supps.

Double-T "style" pump routines. NOTE: These are my on design (except the Bulging Biceps), not offical from the company, but they use the same prinicpals and I do get a great pump in the muscle. Since I've been expereincing some joint soreness fro the heavy beating, this allows me to lighten the weight and force extra blood in the tissues, encouraging healing. It has already helped my RC with just yesterday's WO. Also, I use the smith on these, b/c after all this, you are exhausted and I want the kowledge that I have a safe drop, if I need it... 30-40 sec rest between trisets.

Back:
Lat Pulldown (rear) 2 x 8 PC x light weight *(warm-up)

(trisets)
Lat Pulldown 8 x PC x 8 FRM x 90 Felt easy, here (based upon 2 months ago).
Cable T-Bar Rows 8 x PC x 8 x FRM x 80
Smith Bent-Over Row 8 x PC x 8 FRM x 95

Lat Pulldown 8 x PC x 8 FRM x 100 Yep, went up here
Cable T-Bar Rows 8 x PC x 6 x FRM x 80
Smith Bent-Over Row 7 x PC x 6 FRM x 95

Whoa.

Lat Pulldown 8 x PC x 8 FRM x 90
Cable T-Bar Rows 7 x PC x 4 x FRM x 70
Smith Bent-Over Row 8 x PC x 7 FRM x 95

Holy increased wingspan, Batman!

Biceps:
Double-T Bulging Biceps routine (can't improve on this one... Or can I??? Hmm Haven't tried. But it works & hurts soooo good.)

1/4 inch pump on arms...

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.6/10]
STRENTGH:[9.6/10]
FOCUS:[9.8/10]
MIXABILITY: [9.4/10]
TASTE: [9.8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[Credz]

Back workout looked awesome!

[journey2swole]

Awesome workout on the back today, Keith! I know those PC sets and had to really have a pump going on your back.

I agree your "wingspan" is going to be huge with work like this!

Enjoy your weekend!

[Synapsin]

I think its cool you're making your own pump style routines, it looks pretty good man! Have a great weekend.

[storm1507]

Great workouts in here.


I was really getting my weight up on my barbell squats a few weeks ago and then started having some real pain in my right shoulder/trap area that radiated into my neck and caused a sore neck. I also started feeling some dry joints in my knees.

A University of Louisville strength coach who works out in the mornings at my gym commented on my form which I appreciated the complement but he also advised me against continuing the barbell squats. He recommended the Hammer Strength V Squat machine and I have noticed a real difference in using it each week now. I still get a great burn in my legs but my knees and trap area feel much better. I just don't think I get the core workout I did with the barbell but I can get that in other ways if it means staying injury free.

Killer workout again today bro!!

U of L strength coach advises against BB squats..."rollseye thingy". That explains a lot. :D

[kconnell]

Great workouts in here.

U of L strength coach advises against BB squats..."rollseye thingy". That explains a lot. :D

Thanks - they work well for me. I cycle between squats and other exercises myself.


Back workout looked awesome!

Thanks - very sore (still), so I took Memorial Day off as well. Went to the beach to get sunburned. If I can stand it, I'll do legs Tuesday.


Awesome workout on the back today, Keith! I know those PC sets and had to really have a pump going on your back.

I agree your "wingspan" is going to be huge with work like this!

Enjoy your weekend!

Yep, still sore. Actually more sore than when I've done this routine before. Could be the CreaDyl?


I think its cool you're making your own pump style routines, it looks pretty good man! Have a great weekend.

Thanks a lot. I also had a triceps routine, but it wasn't as good. Not bad, but not as good as Trashing Triceps!


Nice workout, Keith. Great ratings, too. :)

Thanks Steve. I'm more a volume guy than you, but each person responds differently.

[kconnell]

Waited 1 hour after pre-WO supps.

Here it is... My lower-body pump routines for da wheels.

Hamstrings: Supersets:
Stiff-Leg Deadlift 2 x 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 8 FRM x 55
(NOTE, you can add hyperexten. or good mornings if you need them/extra work and make a tri-set)
<stretch hams between sets, rest only 20-30 secs>

Stiff-Leg Deadlift 2 x 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 8 FRM x 55

Stiff-Leg Deadlift 2 x 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 5 FRM x 55

NOTE: Yes, you can get a peak contraction with your hams on SLDs. You gotta feeeeel it!
Also, I didn't want to do much more anything that touches my calf - burned from 3.5 hours at the beach snokeling.... Yep, ouchy.

Quads:
Warmup - 1-2 sets Leg Extension or Leg Press x 15 x light weight

Trisets (3 sets each): (NOTE: you will need to rest 2 minutes between each set!)
Smith Machine Squat x 8 PC x 8 FRM x 135 (for safety)
Hack Squat x 8 PC x 8 FRM x 125 (yoke style)
Leg Extension x 8 PC x 7 FRM x 55 (yes, only 55)

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 6 FRM x 55

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 8 FRM x 55 (8 FRM with a 3-sec pause after 4th rep)

<Whoever said you can't do pump routines for legs needs to try this...>

Calves: (This calf routine is "da bomb"... Try it!)
Warmup - 1-2 sets 1-Leg Calf Raise x 15 x bodyweight

Trisets (3 sets each): (NOTE: Rest 20-30 seconds only between each tri-set)
Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x wife
Seated Calf Raise x 8 PC x 8 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x wife
Seated Calf Raise x 8 PC x 8 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x wife
Seated Calf Raise x 8 PC x 8 FRM x 70

NOTE: You can substitute Leg Press Calf Raise in place of Donkeys, but are not as effective, IMO.______________________________________________ ___
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.5/10]
STRENTGH:[9.3/10]
FOCUS:[9.8/10]
MIXABILITY: [9.5/10]
TASTE: [9.8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

After 2 weeks or three "rounds" of these pump sets (each group), I'll go back to regular sets.

[journey2swole]

Keith, you are killin it everyday bro!! Those are some amazing numbers you are putting up. I had to sit back and grab a shaker of Glutacene after reading your log entry for legs. I hit legs as well today and used 4 scoops of Glutacene mixed with my CreaDyl.

Are you using any type of intra-workout recovery agent?

[kconnell]

Keith, you are killin it everyday bro!! Those are some amazing numbers you are putting up. I had to sit back and grab a shaker of Glutacene after reading your log entry for legs. I hit legs as well today and used 4 scoops of Glutacene mixed with my CreaDyl.

Are you using any type of intra-workout recovery agent?

I'm taking CreaDyl & NO Beta before. I know you can take CreaDyl intra, but I like the stims before. I'm not taking Glutacene, but I'm willing to try. There are times when I get so sore that I need extra recovery, such as when I switched to the pump routines. Even though I've done all these routines many times (Double-T as well as my own) and it has been a while, I got very sore so I needed the extra rest. Busy holiday as well - a contributing factor.

I plan on chest, triceps, & delts again Thursday.

[THEMANBEAST]

Before GlutaCene, and BetaCene I too used CreaDyl as an intra.

[Synapsin]

Honestly, after using inta supplements, I can never workout again without having them on hand. I felt awful every time I forgot to bring them with me so I ended up leaving it in my trunk hahaha, so I can make sure I never forget! I think you'd love Glutacene Keith, but its up to you man! You don't even have to take 4 scoops either, I get by fine on 2 most days and I only take 3 if I went especially heavy.

[kconnell]

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

NOTE: Continuing "pump" routines.

Chest:
Cable Crossover 8 PC + 8 FRM x 50
Incline Cable Fly 8 x PC + 5 FRM x 50

Cable Crossover 8 PC + 8 FRM x 50
Incline Cable Fly 8 x PC + 4 FRM x 50

Triceps:
Trashing Triceps Routine (as described by Double-T/Paul)

Almost 3/8 inch pump on arms!!

Delts:
Giant sets (2-3, depending on expereince, capacity):
Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75 (I use cable w/ E-Z attachment for the wrists)
Bent-Over Laterals x 8 PC x 7 FRM x 20

Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 7 FRM x 75
Bent-Over Laterals x 8 PC x 8 FRM x 20

Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75
Bent-Over Laterals x 8 PC x 8 FRM x 20

________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.7/10]
STRENTGH:[9.6/10]
FOCUS:[9.8/10]
MIXABILITY: [9.6/10]
TASTE: [9.8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

Ive been Mixing both Betacene (non-WO days) and CreaDyl (WO days) with success as no "side effects" from the creatine -- I mix the powder in very little water and keep swishing around - about 2 minutes. Then, gradually add the water while mixing. Drink, enjoy. IOW, I make sure it is completely disolved before I drink it.

[THEMANBEAST]

I love arm pumps! I have been taking a biceps training layoff though.

[storm1507]

Huge workout...good job.

[kconnell]

I love arm pumps! I have been taking a biceps training layoff though.

Ohhh. You must be having withdrawals... I think everyone know you love arm pumps!
:)

[kconnell]

30 mins after NO Beta (4) + 1 scoop CreaDyl (Lemon-Lime)

Back:
Lat Pulldown (rear) 2 x 8 PC x light weight *(warm-up)

(trisets) NOTE: ~45 secs between trisets - have to reset the weights.
Lat Pulldown 8 x PC x 8 FRM x 100
Cable T-Bar Rows 8 x PC x 6 x FRM x 80
Smith Bent-Over Row 8 x PC x 8 FRM x 95

Lat Pulldown 8 x PC x 8 FRM x 100
Cable T-Bar Rows 8 x PC x 6 x FRM x 80
Smith Bent-Over Row 7 x PC x 8 FRM x 95

Lat Pulldown 8 x PC x 8 FRM x 90
Cable T-Bar Rows 8 x PC x 5 x FRM x 70
Smith Bent-Over Row 8 x PC x 7 FRM x 95

Man, my lats were cramping after the first triset.

Biceps:
Double-T Bulging Biceps routine.

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.8/10]
STRENTGH:[9.8/10]
FOCUS:[9.9/10]
MIXABILITY: [9.7/10]
TASTE: [9.8/10] I do have one sample of the orange flavor that I've never tried - Will do soon! But, I'm really liking the LL.
_________________________________________________
NO BETA:
PUMP: (10/10) As always. -- Especially the pump sets!
>>>>>> http://www.youtube.com/watch?v=VO0w23lcBng
__________________

[THEMANBEAST]

Ohhh. You must be having withdrawals... I think everyone know you love arm pumps!
:)

Oh, I am! But if I go ahead and give in and work my biceps, then that will impede my recovery on arms.

[kconnell]

Sunday June 06, 2010
Waited 1 hour after pre-WO supps. Pump set for lower-body.

Hamstrings: Supersets:
Stiff-Leg Deadlift 12 PC x 8 FRM x 135 (Yes, 12. Focus on PC was VERY high!)
Leg Curl 8 x PC x 8 FRM x 55

Stiff-Leg Deadlift 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 8 FRM x 55

Stiff-Leg Deadlift 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 4 FRM x 55
<stretch hams between sets, rest only 20-30 secs>

Quads:
Warmup - 1-2 sets Leg Extension or Leg Press x 15 x light weight (NOTE: Skipped today)

Trisets (3 sets each): (NOTE: Rest limited to 1 1/2 minutes between each set!)
Smith Machine Squat x 8 PC x 8 FRM x 135 (for safety)
Hack Squat x 8 PC x 8 FRM x 125 (yoke style)
Leg Extension x 8 PC x 8 FRM x 55

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 8 FRM x 55

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 7 FRM x 55

Protein/Glutamine Shake

Calves:
Warmup - skipped.

Trisets (3 sets each): (NOTE: Rest 20-30 seconds only between each tri-set)
Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 8 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 8 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 7 FRM x 70

______________________________________________ ___
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.8/10]
STRENTGH:[9.8/10]
FOCUS:[10/10] In Da Zone
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[kconnell]

Oh, I am! But if I go ahead and give in and work my biceps, then that will impede my recovery on arms.

I understand - stick er, with your guns. (with the program). <<- Couldn't help myself

1 week, right?

[Synapsin]

Fantastic workout Keith, and wow, 12 rep deadlifts!! Must have been a monsterous pump haha

[veganstastegood]

good focus and pump. i love having workouts when we are in the zone

[journey2swole]

Keith, your workouts continue to be inspiring! You are really hitting it hard every time you are in the gym. Keep it up bro, you give me something to reach for.

[drooks10]

Killer workouts! When are you gonna post progress pics?

[Credz]

Awesome workout! Really hitting it hard.

[kconnell]

Fantastic workout Keith, and wow, 12 rep deadlifts!! Must have been a monsterous pump haha

Good, yes - remember these are the Stiff-Leg variety - hamstring emphasis


good focus and pump. i love having workouts when we are in the zone

Yep, I tell you that NO Beta and CreaDyl have helped me more than any other supplelment. Still, it takes a lot of concentration.


Keith, your workouts continue to be inspiring! You are really hitting it hard every time you are in the gym. Keep it up bro, you give me something to reach for.

Thanks Ken. I usually cycle light/heavy. However, I notice if I cycle Heavy, then pump, I can continue longer. Sometimes you just need a week or so off - just ask the Beast.


Killer workouts! When are you gonna post progress pics?

Great question, Dave. I am an avid photographer, but I don't have a backdrop like you had when you had your professional take your pics. I have to get my kids to take my shots. Sometimes I line it up on a tripod for them. How about some when I finish the tub/log. Note: I use Betacene on non-WO days, so the tub is going to last longer, but I'm nearing the end of my lemon-lime.


Awesome workout! Really hitting it hard.

Thanks, that is the ultimate goal. Try some of these pump sets.

[BPP]

solid as usual bro!!!

[kconnell]

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

NOTE: Shoudl be last run of "pump" routines for a while.

Chest: ( 20 secs rest)
Cable Crossover 8 PC + 8 FRM x 50
Incline Cable Fly 8 x PC + 8 FRM x 50

Cable Crossover 8 PC + 8 FRM x 50
Incline Cable Fly 8 x PC + 4 FRM x 50

Triceps:
Trashing Triceps Routine (as described by Double-T/Paul)

1/4 inch pump on arms!!

Delts:
Giant sets (2-3 sets, depending on your expereince/capacity/endurance/pain threshhold):
Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75 (I use cable w/ E-Z attachment for the wrists)
Bent-Over Laterals x 8 PC x 7 FRM x 20

Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 7 FRM x 75
Bent-Over Laterals x 8 PC x 8 FRM x 20

Military Press x 8 PC x 8 FRM x 65
Side Laterals x 8 PC x 8 FRM x 20
Vertical Rows x 8 PC x 8 FRM x 75
Bent-Over Laterals x 8 PC x 8 FRM x 20

Forearms: (superset 5 sets, no rest)
Standing Wrist Curl
Wrist Roller
________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.8/10]
FOCUS:[9.9/10]
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

Will take Tuesday & Wednesday off.

[THEMANBEAST]

More arm pumping, I like it.

[Synapsin]

Great work Keith, I hope you enjoyed your day off today and I hope you have a great day tomorrow! Keep up the awesome work.

[kconnell]

After a great couple of days off, it's time to blow up the back & biceps!

1 hour after NO Beta (4) + 1 scoop CreaDyl (Lemon-Lime)

Pumped any ready for this!

Back:
Lat Pulldown (rear) 2 x 8 PC x light weight *(warm-up)

(trisets) NOTE: ~45 secs between trisets - have to reset the weights.
Lat Pulldown 8 x PC x 8 FRM x 100
Cable T-Bar Rows 8 x PC x 6 x FRM x 80
Smith Bent-Over Row 8 x PC x 8 FRM x 95

Lat Pulldown 8 x PC x 8 FRM x 100
Cable T-Bar Rows 8 x PC x 5 x FRM x 80
Smith Bent-Over Row 8 x PC x 7 FRM x 95

Lat Pulldown 9 x PC x 8 FRM x 90 (Focus - high, forgot to stop @ 8 again)
Cable T-Bar Rows 8 x PC x 7 x FRM x 70
Smith Bent-Over Row 8 x PC x 8 FRM x 95

Nice pump in the lats!

Biceps:
Double-T Bulging Biceps routine.

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.8/10]
FOCUS:[9.9/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always
__________________

[THEMANBEAST]

Nice workout as usual, Keith.

[storm1507]

Lots of Lat & bi work.

Can you clue me in on what PC and FRM (full range of motiion maybe) stand for?

[kconnell]

Nice workout as usual, Keith.

Thanks, man.


Lots of Lat & bi work.

Can you clue me in on what PC and FRM (full range of motiion maybe) stand for?


PC = Peak Contraction. You concentrate extremely hard on what the muscle does and at the peak, hold it for 2 seconds or so.
FRM = Full-Range Motion. This is a pure pump, like you've seen in BB movies, where they pump up backstage, but you always want as much of a full-range as possible. You don't want to just throw the weight around with ancillary muscles (e.g. back bends for biceps curls).

If you haven't tried any of the Double-T routines, please do. And you will definetly want the NO Beta!

Here is the full article: http://www.double-tsports.com/articles/articles.php?articlelink=no_beta_bicep_train.php only 10 minutes!

[drooks10]

Keith, I'm loving these workouts! High volume FTW!

[Synapsin]

Good to see you back Keith, your workout looks as great as they always are! Thanks for the ratings, really appreciate it.

[kconnell]

Friday June 11, 2010
Waited 1.5 hours after pre-WO supps. Last pump set for lower-body for a while.
Reason for wait - sister called.

Hamstrings: Supersets:
Stiff-Leg Deadlift 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 8 FRM x 55

Stiff-Leg Deadlift 8 PC x 8 FRM x 135
Leg Curl 8 x PC x 8 FRM x 55

Stiff-Leg Deadlift 10 PC x 8 FRM x 135 Focus high again! Forgot to stop @ 8
Leg Curl 9 x PC x 8 FRM x 55
<stretch hams between sets, rest only 20-30 secs>

Quads:
Warmup - 1-2 sets Leg Extension or Leg Press x 15 x light weight

Trisets (3 sets each): (NOTE: Rest limited to 1 1/2 minutes between each set!)
Smith Machine Squat x 8 PC x 8 FRM x 135 (for safety)
Hack Squat x 8 PC x 8 FRM x 125 (yoke style)
Leg Extension x 8 PC x 6 FRM x 55

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 8 FRM x 55

3-4 minte rest - another phone call from sister.

Smith Machine Squat x 8 PC x 8 FRM x 135
Hack Squat x 8 PC x 8 FRM x 125
Leg Extension x 8 PC x 8 FRM x 55

Protein/Glutamine Shake

Calves:
Warmup - skipped.

Trisets (3 sets each): (NOTE: Rest 20-30 seconds only between each tri-set)
Standing Calf Raise x 9 PC x 9 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 10 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 8 FRM x 70

Standing Calf Raise x 8 PC x 8 FRM x 135
Donkey Calf Raise x 8 PC x 8 FRM x youngest daughter + 45 = ~118
Seated Calf Raise x 8 PC x 9 FRM x 70

Stretch after each triset.
______________________________________________ ___
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.8/10]
FOCUS:[10/10]
MIXABILITY: [9.9/10] Making a concentrated (1/4 inc water) sludge that is disolved first helps so much. Then, add additional water while mixing.
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[kconnell]

Keith, I'm loving these workouts! High volume FTW!

Yes, I think you and I as well as dragonracer20 and a few others do best on higher volume. Beast does better on reduced sets (Mentzer/Yates). That is fine. Everyone has different makeup/chemistry.

[Synapsin]

Haha, I love it when I see you using your kids during your exercises. And I agree with the high volume, I find it's the best way for my body to react to weight training. Great work Keith.

[storm1507]

Thanks, man.




PC = Peak Contraction. You concentrate extremely hard on what the muscle does and at the peak, hold it for 2 seconds or so.
FRM = Full-Range Motion. This is a pure pump, like you've seen in BB movies, where they pump up backstage, but you always want as much of a full-range as possible. You don't want to just throw the weight around with ancillary muscles (e.g. back bends for biceps curls).

If you haven't tried any of the Double-T routines, please do. And you will definetly want the NO Beta!

Here is the full article: http://www.double-tsports.com/articles/articles.php?articlelink=no_beta_bicep_train.php only 10 minutes!

Thanks for the info. I've used the no beta. I enjoyed it, but prefer the testx6, creadyl, and hopefully the nitromine (I'll start to use it soon).

Tough looking leg day.

[kconnell]

Waited 1:15 mins after pre-WO supps.

Back:
Lat Pulldown (rear) 12 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 10 x 125
Lat Pulldown 12 x 150
Lat Pulldown 14 x 150
Lat Pulldown 8 x 175

V-Bar Chins 8 (close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 8

Seated Row 9 x 115 (Not a power move - really concentrate hard on lower/inner lats)
Seated Row 10 x 115 (I visualize arms out of the picture - reduces use of biceps)
Seated Row 10 x 115

Mid-workout protein/glutamine shake

Biceps:
Incline Curl 10 x 45
Incline Curl 10 x 45 + 1 burn
Incline Curl 9 x 45
Incline Curl 7 x 45 + 3 burns

Cable Curl 9 x 110 (55 b/c with a double pulley)
Cable Curl 9 x 110 (with arm blaster) + 1 burn med-grip
Cable Curl 9 x 110
Cable Curl 9 x 110 + 3 burns

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.5/10]
STRENTGH:[9.5/10]
FOCUS:[9.8/10]
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[journey2swole]

Another awesome workout, Keith! You just keep killin it everyday, very impressive!

[THEMANBEAST]

Near perfect marks for the supplements! Awesome workouts, Keith.

[kconnell]

Worked Legs (quads/hams) Tuesday, but didn't post. Here it is:

Today's workout: Legs

Hamstrings Superset:
SLD 10 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 9 x 80

SDL 10 x 205
Leg Curl 10 x 80

SDL 11 x 205
Leg Curl 9 x 90

Stretch -
Had small protein shake

Thighs:
Leg Exten 10 x 115 3 sec PC
Leg Exten 8 x 150
Leg Exten 7 x 150
Leg Exten 7 x 150
Leg Exten 7 x 150
Leg Exten 7 x 150

Hack Squat 8 x 225
Hack Squat 9 x 225
Hack Squat 10 x 225

Calves: Skipped

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
Protein shake + glutamine mid-post workout

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[9.7/10]
FOCUS:[9.7/10]
MIXABILITY: [9.7/10]
TASTE: [9.8/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[kconnell]

Another awesome workout, Keith! You just keep killin it everyday, very impressive!

Thanks. I try.


Near perfect marks for the supplements! Awesome workouts, Keith.

Thanks. They are working well.. Happy customer.

[Synapsin]

Thanks. They are working well.. Happy customer.

Glad to hear that. Your workout was great, keep it up! Some good volume on those hack squats, fabulous.

[kconnell]

Thursday Jun 17, 2010

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

Chest:
Skipped Cable Crossover - lower pecs need a rest

Incline Cable Fly 10 x 35 warm-up
Incline Cable Fly 9 x 60
Incline Cable Fly 9 x 60

Triceps:
Bench Dips 12 x 45
Bench Dips 9 x 118 +1 burn (45 + youngest daughter)
Bench Dips 9 x 118
Bench Dips 7 x 118

Decline Cable Tricep Extension 9 x 105
Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 9 x 115

Dips x 6
Dips x 6
Dips x 7

Took protein supplement/Glutamine

Delts:
Military Press 8 x 95
Military Press 7 x 95
Military Press 9 x 95

Cable Front Raise 8 x 50
Cable Front Raise 8 x 50
Cable Front Raise 8 x 50

DB Lateral Raise 8 x 40
DB Lateral Raise 8 x 40
DB Lateral Raise 8 x 40

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.6/10]
STRENTGH:[9.6/10]
FOCUS:[9.8/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[kconnell]

Glad to hear that. Your workout was great, keep it up! Some good volume on those hack squats, fabulous.

Try something different every now & then. :)

[kconnell]

Waited 45mins after pre-WO supps.

Back:
Lat Pulldown (rear) 12 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 10 x 125
Lat Pulldown 13 x 150
Lat Pulldown 8 x 175
Lat Pulldown 8 x 175

V-Bar Chins 9 (close-grips with palms facing)
V-Bar Chins 8
V-Bar Chins 9

Seated Row 9 x 115 (Not a power move - really concentrate hard on lower/inner lats)
Seated Row 8 x 125 Up in weight
Seated Row 9 x 125

Mid-workout protein/glutamine shake

Bent-Over BB Row 12 x 50 x 3 sets

Biceps:
Incline Curl 11 x 45
Incline Curl 10 x 45 + 1 burn
Incline Curl 10 x 45 + 1 burn
Incline Curl1 x 45 + 2 burns

Cable Curl 10 x 110 (55 b/c with a double pulley)
Cable Curl 10 x 110 (with arm blaster) + 1 burn med-grip
Cable Curl 10 x 110
Cable Curl 8 x 110

Forearms:
Superset (6 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.8/10]
FOCUS:[9.8/10]
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[BPP]

SOLID workout keith!

[Synapsin]

SOLID workout keith!

This :) I hope you had a wonderful weekend Keith! Happy fathers day.

[kconnell]

Father's Day - Sunday June 20, 2010

1 Hour after supps.
Today's workout: Legs

Hamstrings Superset:
SLD 10 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 10 x 80

SDL 10 x 205
Leg Curl 9 x 80

SDL 10 x 205
Leg Curl 9 x 90

Stretch -
Had small protein sludge

Thighs:
Leg Exten 10 x 115 3 sec PC
Leg Exten 9 x 150
Leg Exten 9 x 150
Leg Exten 8 x 150
Leg Exten 7 x 150
Leg Exten 7 x 150

Hack Squat 8 x 225
Hack Squat 9 x 225
Hack Squat 10 x 225

Calves: Skipped

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.5/10]
STRENTGH:[9.7/10]
FOCUS:[9.7/10]
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________


I'll take the next 3 days off - busy. But, I'll take BetaCene daily.

[BPP]

good work and happy fathers day!

[kconnell]

Thursday Jun 24, 2010

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

Chest: (warmup)
Cable Crossover 11 x 60
Cable Crossover 10 x 80

Incline Cable Fly 10 x 60
Incline Cable Fly 9 x 60
Incline Cable Fly 10 x 60

Triceps:
Bench Dips 16 x 45 (Warmup)
Bench Dips 10 x 118 +1 burn (45 + youngest daughter)
Bench Dips 9 x 118
Bench Dips 9 x 118

Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 8 x 115
Decline Cable Tricep Extension 7 x 115 + 2 burns
(Decline Tricep Extensions felt so good (pump) - I kept with them)

Took protein supplement/Glutamine

Delts:
Military Press 8 x 95
Military Press 8 x 95
Military Press 8 x 95

Cable Front Raise 9 x 50
Cable Front Raise 8 x 50
Cable Front Raise 8 x 50

DB Lateral Raise 9 x 40
DB Lateral Raise 9 x 40
DB Lateral Raise 8 x 40
DB Lateral Raise 6 x 40
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.8/10]
STRENTGH:[9.9/10]
FOCUS:[10/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[kconnell]

SOLID workout keith!

good work and happy fathers day!
Thanks!


This :) I hope you had a wonderful weekend Keith! Happy fathers day.

Fathers Day was busy, but I was able to squeak in a thigh/hamstring workout.

[kconnell]

Friday June, 25, 2010
Waited 45mins after pre-WO supps.

Back:
Lat Pulldown (rear) 12 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 10 x 125
Lat Pulldown 12 x 150
Lat Pulldown 9 x 175
Lat Pulldown 8 x 175

V-Bar Chins 9 (close-grips with palms facing)
V-Bar Chins 9
V-Bar Chins 9

Seated Row 9 x 125
Seated Row 9 x 125
Seated Row 9 x 125

Bent-Over BB Row 12 x 50 x 3 sets

Mid-workout protein/glutamine sludge

Biceps:
Incline Curl 11 x 45
Incline Curl 9 x 45 + 1 burn
Incline Curl 9 x 45 + 1 burn
Incline Curl 9 x 45 + 2 burns

Cable Curl 10 x 110 (55 b/c with a double pulley)
Cable Curl 10 x 110 (with arm blaster) + 1 burn med-grip
Cable Curl 10 x 110 + 1 burn
Cable Curl 8 x 110

Forearms:
Superset (6 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.9/10]
FOCUS:[10/10]
MIXABILITY: [9.8/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[THEMANBEAST]

I like that the ratings are staying high. Nice job, Keith.

[StlBarbie]

Enter daily for your chance to win a FREE TUB of BETACENE!!! :D

http://forum.bodybuilding.com/showthread.php?t=125588723

[Synapsin]

I hope your weekend was great Keith, I'm looking forward to your next update. And be sure to get in on that Betacene contest my man.

[kconnell]

Saturday June 26, 2010

1 Hour after supps. - Added 2 scoops Met-Max in a separate glass
Today's workout: Legs

Hamstrings Superset:
SLD 12 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 10 x 80

SDL 7 x 225 (Up in weight)
Leg Curl 8 x 90

SDL 9 x 205
Leg Curl 9 x 90

Stretch -

Thighs:
Leg Exten 11 x 115 3 sec PC
Leg Exten 7 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160

Hack Squat 10 x 225
Hack Squat 10 x 225
Hack Squat 9 x 225

Sunday Jun 27, 2010:

Calves: Superset:
Standing Calf 15 x 115
Seated calf 15 x 120

Standing Calf 10 x 115
Seated calf 10 x 120 - stretch

Standing Calf 10 x 115
Seated calf 10 x 120 - stretch

Standing Calf 10 x 115
Seated calf 10 x 120 - stretch


Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.9/10]
FOCUS:[10/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[kconnell]

I like that the ratings are staying high. Nice job, Keith.

Yep. Really like it. Coming to the end of the tub, though. That means end of the log too.


Enter daily for your chance to win a FREE TUB of BETACENE!!! :D

Great contest. Thanks for the info.

http://forum.bodybuilding.com/showthread.php?t=125588723


I hope your weekend was great Keith, I'm looking forward to your next update. And be sure to get in on that Betacene contest my man.

Thanks. Good, but busy w/e.

[BPP]

good workout Keith!

[kconnell]

Monday Jun 28, 2010

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of lemon-lime

Chest: (warmup)
Cable Crossover 12 x 60
Cable Crossover 14 x 80

Incline Cable Fly 11 x 60
Incline Cable Fly 10 x 60
Incline Cable Fly 10 x 60

Triceps:
Bench Dips 16 x 45 (Warmup)
Bench Dips 10 x 118 +1 burn (45 + youngest daughter)
Bench Dips 11 x 118
Bench Dips 9 x 118

Decline Cable Tricep Extension 10 x 115
Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 9 x 115
Decline Cable Tricep Extension 8 x 115
Decline Cable Tricep Extension 7 x 115 + 2 burns


Took protein supplement/Glutamine

Delts:
Military Press 8 x 95
Military Press 9 x 95
Military Press 8 x 95

Cable Front Raise 9 x 50
Cable Front Raise 9 x 50
Cable Front Raise 8 x 50

DB Lateral Raise 9 x 40
DB Lateral Raise 8 x 40
DB Lateral Raise 8 x 40

_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[10/10]
FOCUS:[9.9/10]
MIXABILITY: [10/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[drooks10]

Great looking workout, Keith! What protein are you using? Hope you had a great weekend and a wonderful Monday!

[311mindspin]

awesome workout man, do you like taking the betas and creadyl 1 hour before you workout?

[kconnell]

Great looking workout, Keith! What protein are you using? Hope you had a great weekend and a wonderful Monday!

Thanks. Currently, I take EAS 100% Whey Vanilla. I use others, but always use Whey after workouts.


awesome workout man, do you like taking the betas and creadyl 1 hour before you workout?

Yes I do. I find that it is in my system a little more. Yes, I am a little strung until then, but it seems to last 2.5-3 hours in me. Good stuff.

[kconnell]

Tuesday June 29, 2010
Waited 1 hour after pre-WO supps.

Back:
Lat Pulldown (rear) 16 x 90 (I use to the rear for warmups)
Lat Pulldown (rear) 10 x 125
Lat Pulldown 12 x 150
Lat Pulldown 10 x 175
Lat Pulldown 10 x 175

V-Bar Chins 10! (close-grips with palms facing)
V-Bar Chins 10 again!
V-Bar Chins 9

Seated Row 11 x 125
Seated Row 9 x 125
Seated Row 9 x 125

Bent-Over BB Row 12 x 50 x 3 sets
Face Pulls x 45 x 2 sets

Mid-workout protein/glutamine sludge

Biceps:
Incline Curl 12 x 45
Incline Curl 10 x 45
Incline Curl 10 x 45
Incline Curl 9 x 45

Cable Curl 12 x 110 (55 b/c with a double pulley on cable crossover)
Cable Curl 11 x 110 (with arm blaster) med-grip
Cable Curl 10 x 110 + 2 burns
Cable Curl 9 x 110 + 3 burns

Forearms:
Superset (7 sets) bench support wrist curls + reverse curls (no rest, continual)
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[10/10]
STRENTGH:[10/10]
FOCUS:[10/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________



Coming to the end of my CreaDyl. I think next week - I'll run out, so this log will end and I'll do a evaluation of the supplements as a whole then. And, since there is a good sale going on, I'll have to buy some more!

[BPP]

nice work bro!! glad you're liking the CreaDyL!

[journey2swole]

Keith, your high volume workouts are really inspiring, Keep up the great work bro you are doing an awesome job!

[kconnell]

Thursday July 01, 2010

1.5 Hours after supps.
Today's workout: Legs

Hamstrings Superset:
SLD 12 x 135 1st set semi-warmup / semi work set (heavy concentration @ end)
Leg Curl 10 x 80

SDL 8 x 225
Leg Curl 8 x 90

SDL 9 x 205
Leg Curl 9 x 90

Stretch -

Thighs:
Leg Exten 12 x 115 3 sec PC
Leg Exten 8 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160
Leg Exten 7 x 160

mid-workout Protein/glutamine shake

Hack Squat 10 x 225
Hack Squat 10 x 225
Hack Squat 11 x 225

Calves: Superset:
Standing Calf 15 x 115
Seated calf 12 x 120

Standing Calf 12 x 115
Seated calf 12 x 120 - stretch

Standing Calf 12 x 115
Seated calf 10 x 120 - stretch

Standing Calf 10 x 115
Seated calf 8 x 120 - stretch

Standing Calf 8 x 115
Seated calf 8 x 120 - stretch

Supplements:
CreaDyl-1 scoop-pre
NO Beta-4-pre
_________________________________________________
Supplement Assesment:

CREADYL: (Lemon Lime)

ENERGY:[9.9/10]
STRENTGH:[9.9/10]
FOCUS:[10/10]
MIXABILITY: [9.9/10]
TASTE: [9.9/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.
__________________

[journey2swole]

Great leg workout, Keith. Makes me feel like a slacker this week :)

[kconnell]

Great leg workout, Keith. Makes me feel like a slacker this week :)

Slacker! I might be able to WO Friday, Sat, Sun, & Mon (off-day for me)...
Don't make me come up there and get you to work!!! :)

[kconnell]

Friday Jul 2, 2010

1 hour prior:
NO Beta: 4 tabs
CreaDyl: 1 scoop of orange (sample)

Chest: (warmup)
Cable Crossover 12 x 60
Cable Crossover 15 x 60 (bent over - middle chest)

Incline Cable Fly 12 x 60
Incline Cable Fly 11 x 60
Incline Cable Fly 10 x 60

Triceps:
Bench Dips 18 x 45 (Warmup)
Bench Dips 11 x 118 +1 burn (45 + youngest daughter)
Bench Dips 11 x 118
Bench Dips 10 x 118

Decline Cable Tricep Extension 12 x 115
Decline Cable Tricep Extension 12 x 115 (feeling too strong, up in weight!)
Decline Cable Tricep Extension 9 x 125
Decline Cable Tricep Extension 10 x 125!!
Decline Cable Tricep Extension 7 x 135 (Up again!)
Decline Cable Tricep Extension 7 x 135

Took protein supplement/Glutamine

Delts:
Military Press 9 x 95
Military Press 10 x 95
Military Press 9 x 95

Cable Front Raise 10 x 50
Cable Front Raise 12 x 50
Cable Front Raise 12 x 50

DB Lateral Raise 10 x 40
DB Lateral Raise 11 x 40
DB Lateral Raise 10 x 40

_________________________________________________
Supplement Assesment:

CREADYL: (Orange - Sample)

I wanted to compare the lemon-lime with the orange. To be honest, I liked itand it tasted good. It taste like an orange supplement - way better than tang. Honestly, I like the lemon-lime better. So for my order, I will purchase that one. Don't get me wrong -- I like both, but I guess I've become accustomed to the lemon-lime more and really look forward to the creamyness of it before a workout.

ENERGY:[10/10]
STRENTGH:[11/10]
FOCUS:[1/10]
MIXABILITY: [9.5/10]
TASTE: [9.5/10]
_________________________________________________
NO BETA:
PUMP: (10/10) As always.

[kconnell]

I used *some* CreaDyl before today's workout, but it wasn't a full dose. So, I'm going to do the final assessment now without posting today's workout (plus I didn't write it down).

ENERGY:[10/10] I don't drink coffee or colas, so the stimulants in CreaDyl actually help me quite a bit. Even for those that do use such, I think they will greatly benefit from the use of this product. The Beta Alinine still gives me tingles, primarily on the face and arms. and helps pep me up and prepare me for the workout. In fact, when I have to delay a while, I get a little antsy, just wanting to hit the weights. Afer hitting them, though, the feeling usually subsides (for those who don't like that feeling). NOTE: If you take it, you may need (at least I need) a minimum of 5 hours before being able to sleep. For those of you that are used to caffeine, this may not pose much of a problem.

STRENTGH:[10/10] Besides the stimulants, there are three types of creatine in CreaDyl. This, for me especially, is a bonus. I have never "greatly" benefitted from Creatine Monohydrate alone, so the CCE and other varities seem to help me in the strength area - I usually go up in reps or weight on something every workout.

FOCUS:[9.7/10] I usually take CreaDyl with NO Beta and that is a 10, but alone I would have to say 9.7 for CreaDyl. 9.7 is an extremely high score in its own right, but from my experience in NO products (at least 10 of them), there is nothing that compares to NO Beta, which is why I always rate it as a 10. CreaDyl, when, added to the mix does seem to add more of a bang and I can usually dip into my reserves (energy), which is an effect of the focus-factor because I can concentrate and go to a more true (more complete) absolute failure.

MIXABILITY: [9.5/10] CreaDyl, I've found works best by putting it in a large (2 cup) container with about 1/2 inch of water and swishing it around for 1 - 1.5 minutes. Then, add more water up to 2 cups (depending on how strong tasting you like it). Always swish it around before drinking again and you might need to add an inch at the bottom and swish real hard to get the last to fully mix/dissolve.

TASTE (Lemon-Lime): [9.9/10] This has a pleasant flavor at first, but by the time you have used half of the tub, you really look forward to the creaminess of it. Visually, it is not a bright-green, so it doesn't look or taste like Kool-Aid (like Betacene). But in a way, I prefer that.
TASTE (Orange Creme)): [9.5/10] Orange tastes like an orange supplement. What else can I say? If I had to choose one over the other, I actually would choose Lemon-Lime. But, if you really love Orange, then it is a great orange flavor.

Hence, my next point. This morning I actually purchased a new tub of it. Yep. I'm hooked and want more. Lemon-Lime, of course.

_________________________________________________
NO BETA:
PUMP: (10/10) As always. Best there is and the flagship product from Double-T, IMO.


This ends my daily log for CreaDyl and thanks to Paul, Jordan, and Double-T for the opportunity!

[kconnell]

I almost forgot. Some wanted to see a progress pic. Here they are. Not bad for an old dude, eh? Hope this works - trying to inline via an offsite...

http://i909.photobucket.com/albums/ac292/OARS_2010/BB/DSC01224sm.jpg
Back Double Biceps

[Img]http://s909.photobucket.com/albums/ac292/OARS_2010/BB/?action=view&current=DSC01224sm.jpg#!oZZ1QQcurrentZZhttp%3A%2F% 2Fs909.photobucket.com%2Falbums%2Fac292%2FOARS_201 0%2FBB%2F%3Faction%3Dview%26current%3DDSC01218Crop sm.jpg%26

Side Chest

[kconnell]

I'll try the side chest again:
http://i909.photobucket.com/albums/ac292/OARS_2010/BB/DSC01218Cropsm.jpg