Choco's Con-Cret Log

[ChocoChick]

Hi all,

Today is the start of my Con-Cret adventure! Stats are in my profile. I've been training for about 6 years and in November I added Crossfit to the mix. Last week, I started 5/3/1 and am alternating it with Crossfit workouts. My goals are to improve conditioning and strength while maintaining or (better yet) increasing hypertrophy.

My hope is that Con-Cret will help me meet my goals without creating any of the water retention or bloating other creatine products do.

Con-Cret is the only ProMera product I am using. I am a long-time xTend user, too. Beyond this, do not use any supplements. As such, I expect that I should be able to guage the effects of Con-Cret fairly easily.

Today's workout is next!

[ChocoChick]

Today's Workout: Week 2 5/3/1

Took one heaping scoop of Con-Cret ~1 hour pre-workout.

I am doing a 2-day modificaton of 5/3/1, with a 3rd day of accessory work. As you can see, I included some accessory work on the main lift day. I am very used to Crossfit-style workouts and just doing 2 lifts doesn't feel like enough work.

This is my first cylce with 5/3/1 and I pegged my deadlift way too high. Adjustments will follow in my next cycle.


Core Lifts

Bench Press
1x3 @ 45
1x3 @ 50
1x10 @ 60

Deadlift
1x3 @ 125
1x3 @ 140
1x6 @ 160

Accessory Work

A1. Good Mornings
2x10 @ 75
4x10 @ 85

supersetted with

A2. Reverse Hacks
1x10 @ 60
4x10 @ 70

Single Leg Press
1x10 @ 70
2x10 @ 90
2x10 @ 110


Note to self: Do not run the night before deadlift day!

Ratings
Strength: 5
Endurance: 5
Recovery: too soon to tell

[storm1507]

Sub'd.

Good to see you getting started.

[RyouBakua]

Subbed and youre already off to a good start!

[44hunter]

Today's Workout: Week 2 5/3/1

Took one heaping scoop of Con-Cret ~1 hour pre-workout.

I am doing a 2-day modificaton of 5/3/1, with a 3rd day of accessory work. As you can see, I included some accessory work on the main lift day. I am very used to Crossfit-style workouts and just doing 2 lifts doesn't feel like enough work.

This is my first cylce with 5/3/1 and I pegged my deadlift way too high. Adjustments will follow in my next cycle.


Core Lifts

Bench Press
1x3 @ 45
1x3 @ 50
1x10 @ 60

Deadlift
1x3 @ 125
1x3 @ 140
1x6 @ 160

Accessory Work

A1. Good Mornings
2x10 @ 75
4x10 @ 85

supersetted with

A2. Reverse Hacks
1x10 @ 60
4x10 @ 70

Single Leg Press
1x10 @ 70
2x10 @ 90
2x10 @ 110


Note to self: Do not run the night before deadlift day!

Ratings
Strength: 5
Endurance: 5
Recovery: too soon to tell

Great #s. Looks like I need to step things up a little. :D

[flyfish]

Subbed

[storm1507]

Nice job on the good mornings. It is another exercise that kills me. LOL, every ham exercise gets me. I guess I need to do something about that.

So far none of the Con-Cret loggers have had an issue w/ water retention or bloating. :D

Check out a contest for ProMera Health's introduction of Beta-Cret

http://forum.bodybuilding.com/showthread.php?t=130558913

[ChocoChick]

Thanks for the warm welcome, all! :)

Today:s workout: Crossfit at the gym


3 rounds:


400m run
30 Overhead squats
21 pull-ups


Because I was at the gym, I mixed up the 400m run part and did a 400m run on the first round, 400m on the elliptical on the second round, and 400m on the stepmill on the third round.



I do not have any DOMS from yesterday's work. I want to say this is because of the Con-Cret but, honestly, I don't know. I rarely get DOMS.

Today's workout was pretty good. I'd rate it:

Strength: 7
Endurance: 8

[44hunter]

30 Rep overheads?! Thats insane!

[storm1507]

400 meter runs. :eek:

Nice work CC. I still occasionally get DOMS (esp. on legs), but the Con-Cret really has made the duration very short. :)

[ChocoChick]

Week 2, 5/3/1



Core Lifts
Squat
1x3 @80
1x3 @90
1x11 @105

Military Press
1x3 @40
1x3 @45
1x15 @50

Accessory Work

Reverse Lunges
3x10 @35
2x10 @45

Seated Lateral Raises
5x10 @12.5

Bent Over Rows
1x10 @40
1x10 @50
2x10 @60
1x10 @50

Step-ups - 8 risers
5x10 @30lb BB



Strength: 8
Endurance: 6

[storm1507]

Good work ChocoChick.

How many servings of Con-Cret did you take?

[rockeo]

im sooooo in
lookin good in here :o ;) :D - who said that !
rock on mocha-latte ...

[ChocoChick]

Good work ChocoChick.

How many servings of Con-Cret did you take?

Hi Will. I've been following the directions on the bottle, which say to take 1 scoop per 100 pounds of BW. So I do a heaping scoop. Sound about right?


im sooooo in
lookin good in here :o ;) :D - who said that !
rock on mocha-latte ...

Hey Rock!!! So nice to see you here. :)

[ChocoChick]

Week 3: 5/3/1


Core Lifts

Bench Press
1x5 @50
1x3 @55
1x10 @65 <--- According to the program, this should have been 60lbs, but that's what it was last time, so I took it up by 5.

Deadlift
1x5 @130
1x3 @150
1x6 @165

Accessory Work

Good Mornings
2x10 @85
3x10 @90

Hack Squats
1x10 @90
2x10 @100
2x10 @110

ATG Front Squats into Overhead Press
1x10 @45
1x10 @50
3x10 @55
The overhead press is what limits me here.

Swiss Ball Crunches
5x20



Strength: 9
Endurance: 7

I was really pleased with my deadlifts. This is my first cycle on 5/3/1 and I overestimated my deadlifts but have been working with the numbers generated by the program anyway. I've been keeping up and today was actually pretty easy. This made me happy. :)

[storm1507]

Very good job on the DL's Choco. I always love to see them in the routine.

Front squats to overhead presses sound tough. I really don't like the front squats. One of these days I plan to do something similar on the hack machine. I really like the way the front sq. hit the quads, just have a tough time with them. I have the best luck on the smith doing them.

As for dosage, if you have a particular tough workout one day, try 2.

[ChocoChick]

Thanks, Will. I will think about increasing the Con-Cret when I do my next heavy lifting day. :)

Today's Workout: Crossfit at the gym

I didn't re-up at CF this month because there is too much going on, especially on the health front, and I wasn't sure how many CF classes I'd be able to get to. I am missing it. It is hard to do some of the CF workouts in the gym. No kettlebells, no real pull-up stations, and, most difficult of all, no real ability to run from station to station without someone taking over a station when you're not there. No blame there, it's just a fact of life of the gym. At CF, because it's a class, we each set up everything we need and create our own mini-stations. That way, once you start working, you are assured that you won't need to stop. Unless you need to stop. haha!


4 rounds


400 meter run/climb
15 push-ups
20 kettlebell swings
20 renegade rows (10 per side)



Notes
400 meter conditioning - I did two rounds running and two rounds on the stepmill (at a faster pace than the run -ugh)
push-ups - These were the easiest part of the workout! :eek:
Kettlebell swings - No kettlebells at the gym, so I faked these by holding onto the end of a DB. I ge a lot of looks when I do these. I think people are afraid the DB is going to slip out of my hand and wing someone!
Renegade rows - I Googled these before I left the house and the guy on youtube made them look soooo easy. Hahahahahahaha. I was humbled. The rowing part is fine; it's staying in that plank position while I was rowing that was the challenge. Using DBs instead of kettlebells is another challenge, since DBs roll!

Strength: 6
Endurance: 4 - I was shaky by rep 17 on the KB Swings on all 4 sets. Felt a little queazy, too. :confused:

dwnEr9G5Aj8

[storm1507]

Great looking crossfit routine....better you than me. :)

[RyouBakua]

some DBs roll

my gym has the hexes so it you just have to watch that wrist snap shift


kinda looks more dangerous with KBs

[ChocoChick]

Week 3 - 5/3/1


Core Lifts
Squat
1x5 @85
1x3 @100
1x10 @110

Military Press
1x5 @40
1x3 @45
1x12 @55 <--- Should have been 50, but that's what it was last time, so I took it to 55.

Accessory Work
Reverse Lunge w/BB
5x10 @45

Overhead laterals
5x10 @10

Box Jumps
1x50 - 24" box

Leg Extension
2x10 @110
2x10 @115
1x10 @110



There is a good chance I am having surgery this week and may be out of the gym for 6 weeks or more. Big sigh. If I'm not around much, that's why.

I hope to resume this log and my 5/3/1 program when I am back.

[journey2swole]

Sorry to hear about the surgery :(
6 week breaks are hard to overcome but I am sure you will get back in no time. Good Luck and hope to see you back soon :)

[storm1507]

Nice workout. Please keep us posted every so often.

[ChocoChick]

Hi all,

I had to have surgery last month, which had me out of the gym for a few weeks. I've been back for about a week, but going light. I have to abandon my 5/3/1 program until I can put more streee on my core (surgery was abdominal). I'm disappointed but trying to adjust.

Today's workout: Crossfit


7 Rounds


15 kettlebell swings (had to use a DB as there are no kettlebells at the gym)
15 power cleans - I think I finally got the form down on these!
15 box jumps


I actually enjoyed this, even though at around set 4 I was wondering if I was going to make it.

Strength: 5? Hard to gauge as I am not pushing it on anything
Endurance: 7


Exciting news: I spoke with one of the managers at the gym and I can use one of the lockers permanently. This means I can buy my own kettlebells and leave them at the gym. I can't wait! :)

[ThaJerzeyDevil]

cool stuff i cant wait to get mine and get started!

good luck

[storm1507]

Great to have you back in action. Careful though.

[RyouBakua]

youre back!


awesomeeee

[Airos]

Ooh I missed this one, subbed!

[ChocoChick]

cool stuff i cant wait to get mine and get started!

good luck

Hey - nice to have you here!


Great to have you back in action. Careful though.

Careful? I don't think I know this word... :p


youre back!


awesomeeee

Thanks for the welcome back!!


Ooh I missed this one, subbed!

Thanks for joining in!

[ChocoChick]

Today's workout: Short Run

Ugh. Normally, I'm off on Sunday but since I am going to the Renaissance Festival tomorrow and won't be able to get in my regular Monday workout, I decided to go for a short run tonight. Not the best idea after 105 box jumps yesterday. :o My legs felt like lead. Doesn't help that I hate running, either! Ok, enough whining from me.

2 miles in just under 16 minutes.

Strength: NA
Endurance: There's not enough Con-Cret in the world to give me endurance when I run!

[ChocoChick]

Storm suggested that Pretty Hardcore and I team up in a Con-Cret log, so that's what we have done. Visit us here: http://forum.bodybuilding.com/showthread.php?p=632682803#post632682803