**CON-CRET Road Crew** Bamazav, Righter and Rpaul

[righter]

Good job, Rich!

Impressive single rows--100 lbs. :cool:

What the hell are cobras?

The inclines are one of my fav bicep exercises. I've gotten good results from them in a short time, and they are hard as hell.

[rpaul11]

Good job, Rich!

Impressive single rows--100 lbs. :cool:

What the hell are cobras?

The inclines are one of my fav bicep exercises. I've gotten good results from them in a short time, and they are hard as hell.

to do cobras I go in the cable station where you would do cable fly's. Put the pulley's on the high setting. Grab the d handles and kneel in the center with your arms outstretched palms down. Pull the handles in toward your body while you rotate your wrists. When you complete the rep your hands will be palm up and your elbows into your sides. :)

[rpaul11]

_ChGTjVN5gE[/QUOTE]

[RyouBakua]

i was about to make a video joke but there you go


Cobras = D-Handle Lat Pulldowns on a Cable Machine while Kneeling in center



chick looks pretty buff. good for her :)

[liftTENhard]

Due to meetings, I did not get to eat my fast breaking meal/post workout meal until late. Five Guys Cheeseburger (.5 lb) grilled onions, grilled mushrooms, light on the mayo. Ate some of the fries, brought them home for the girls, I am not a big fry guy. Oh, the bag is also half full of fries.
https://lh5.googleusercontent.com/_dDhjzsh3gqU/TVweK9oZ0KI/AAAAAAAAAHM/c19c1iewku8/IMG00079-20110216-1327.jpg Can I attribute my fat craving to Con-Cret?

DAMN mirin that 5guys meal :)


everyone in here is kicking ass gj all

[erinlee01]

lol - Nori has become famous through her Cobra vid. I wonder if she knows she's plastered all over bb.com. :D


Righter - how are you liking GVT? I loved it when I did it, but was glad it was over. And your notebook looks like mine did with all the marks to track where I was. A guy I work with was doing it at the same time with no notebook. How the hell do you keep track of what set you're on?


Bamazav - I'm drooling over the 5 Guys burger pic. I haven't had one in a while! Nice job on all the PR's! :)


Rich - nice workout! Which do you prefer - instinctual training or program training?

[rpaul11]

Rich - nice workout! Which do you prefer - instinctual training or program training?

I prefer a set program as its easier to track progress with my OCD nature. That said a little break from time to time from the norm is nice :)

[storm1507]

Good morning guys.

Rich, can you tell where those Cobra's hit the most?

[rpaul11]

Good morning guys.

Rich, can you tell where those Cobra's hit the most?

Hey Will. THey def hit the lats near the bottom insertion :)

[rpaul11]

Last day of training for the week It was shoulder day. Beautiful day today. 60's and mostly sunny. One of those days where your body is just filled with energy. Starting to sense spring on the way.

I popped 3 con cret caps 1 hr pre workout. I was ready to go and feeling like hitting it hard.

DB Seated Press
20x10 w/u
35x6 w/u
55x10
55x10
55x9
55x8
50x8
40x10
40x10
40x11
Delts really got a good workout with these today. Just felt like going a bit further than normal with em so I did.

Reverse DB Fly on Incline Bench
20x12
20x12
20x12

BB Front Raise
40x10
40x10
40x10
40x10
WOW...I really liked these. First time ever doing them with a BB. They are now my new front delt GO TO

Face Pulls
60x12
80x12
90x11
80x12
For some reason these just don't do it for me. I've tried numerous times but just don't get the mmc to work the rear delt the way I like to.



Overall Impressions
felt super today. Strong, lots of energy, no after effects from previous worouts even though I have been in the gym 4 days straight which is unusual for me. Took really short breaks. Still got in some good lifts despite the short facts.

Strength: 9/10
Endurance: 10/10
Recovery: 10/10

[righter]

*looks up* Rich, you did it again! You're gonna make my spin class look silly. :p Srs, great job!


Thursday Spin FTW!

Well, nothing to report as I forgot to take the Con Cret. In fact, I almost didn't even go to my spin class.

I really didn't feel like doing spin class tonight. Talked myself right out of it a few times but finally I did go and getter done. Had a great workout! I have some DOMS from yesterday, so it was as if my legs were churning the burning for the entire 45 minutes, but I just pushed though and now the DOMS actually feel a lot better!

Recovery (from yesterday): 7/10


Righter - how are you liking GVT? I loved it when I did it, but was glad it was over. And your notebook looks like mine did with all the marks to track where I was. A guy I work with was doing it at the same time with no notebook. How the hell do you keep track of what set you're on?

lol, no sht, right? I have to have my notebook to keep track, my phone for the stopwatch, plenty of chewing gum, and my water! I guess I'm high maintenance GVT? :D I really like it so far. It's going to get a lot tougher as the weeks pass, though. I'm going to try to do 11 weeks, if I can make it!

[rpaul11]

*looks up* Rich, you did it again! You're gonna make my spin class look silly. :p Srs, great job!


Thursday Spin FTW!

Well, nothing to report as I forgot to take the Con Cret. In fact, I almost didn't even go to my spin class.

I really didn't feel like doing spin class tonight. Talked myself right out of it a few times but finally I did go and getter done. Had a great workout! I have some DOMS from yesterday, so it was as if my legs were churning the burning for the entire 45 minutes, but I just pushed though and now the DOMS actually feel a lot better!

Recovery (from yesterday): 7/10

lol, no sht, right? I have to have my notebook to keep track, my phone for the stopwatch, plenty of chewing gum, and my water! I guess I'm high maintenance GVT? :D I really like it so far. It's going to get a lot tougher as the weeks pass, though. I'm going to try to do 11 weeks, if I can make it!

I think they'll get over any silliness after lookin at your avi *drool* :D

[bamazav]

Great job for both of you. If instinctive training brings such good numbers for Rich, I may have to give it a try.

Jenn - way to press on even with the DOMS. Your cardio sticktoitivenss is awesome. Keep up the good work.

[DBLBacn]

Great job all, getting excited and inspired looking at what y'all are doin! keep up the great work!

[BenW22]

Great job all, getting excited and inspired looking at what y'all are doin! keep up the great work!

^^This! Very excited to start my own log with it ASAP.

[DBLBacn]

^^This! Very excited to start my own log with it ASAP.

Right there with ya bro! got selected last night. stayed up til after midnight waiting to hear if I would get in and then woke up for work at 4 lol. Never been so excited and motivated in my life! Con-Cret can't get here fast enough!

[JohnButz]

*looks up* Rich, you did it again! You're gonna make my spin class look silly. :p Srs, great job!


Thursday Spin FTW!

Well, nothing to report as I forgot to take the Con Cret. In fact, I almost didn't even go to my spin class.

I really didn't feel like doing spin class tonight. Talked myself right out of it a few times but finally I did go and getter done. Had a great workout! I have some DOMS from yesterday, so it was as if my legs were churning the burning for the entire 45 minutes, but I just pushed though and now the DOMS actually feel a lot better!

Recovery (from yesterday): 7/10



lol, no sht, right? I have to have my notebook to keep track, my phone for the stopwatch, plenty of chewing gum, and my water! I guess I'm high maintenance GVT? :D I really like it so far. It's going to get a lot tougher as the weeks pass, though. I'm going to try to do 11 weeks, if I can make it!

Nice Job getting in for the cardio! I have kept track of my workouts for years and have literally dozens of notebooks tracking every rep, set etc.---very nerd-alert!

One day I was at a gym locally and finished a set, went over to my notebook to capture the moment and a regular there said "quit doing your damn homework and lift some weights." Now I am less conspicuous. :)

[storm1507]

Rich...nice workout. Man, lots of sets on the DB presses. Surprised you're not liking the face pulls. I like them doing higher reps and like Bill says don't pull back too far.

righter....Con-Cret doesn't work for you in the bottle. :D I hate when I forget something.

[number26]

Rich...nice workout. Man, lots of sets on the DB presses. Surprised you're not liking the face pulls. I like them doing higher reps and like Bill says don't pull back too far.

I agree with these guys...not only is it not necessary, but when I first started I didn't have the weight set high enough and smacked myself in the face! lol

[storm1507]

I agree with these guys...not only is it not necessary, but when I first started I didn't have the weight set high enough and smacked myself in the face! lol

I was curious as to how that exercise got it's name....now I know. :D

[bamazav]

I agree with these guys...not only is it not necessary, but when I first started I didn't have the weight set high enough and smacked myself in the face! lol


I was curious as to how that exercise got it's name....now I know. :D

Now wouldn't that make if more of a face press?

[righter]

GVT: Delts, Bis, & Tris
http://i1140.photobucket.com/albums/n569/righter4/IMG_1772-1.jpg

Added scoop of Con Cret to XF LCP shake 90 mins prior to workout.

One of those days when I woke up and felt fkn fantastic! Couldn't wait to get to the gym. Three 10x10's today, so I knew it wasn't gonna be easy, but I was ready for a challenge, and that's what I got! Be careful what you wish for.

Warm up
Jump rope: 500+ I know I did at least 500. Really got into the song I was listening to and lost count.

Military Press
(1 x 45 x 10 wu)
6 x 60 x 10
1 x 60 x 9
1 x 60 x 10 (½ reps on 9-10)
1 x 60 x 8
1 x 60 x 10
(60 sec rest between sets)

A little shocked at how badly these went. I mean, last week I got all 10/10. Form was lacking on those last sets, but I got the reps. Couldn't even get them this week. Guess I'm staying with this weight for yet another week.

I was a tad irritated! So, I decided to do 50 lbs for my 10x10 on biceps! :eek:

Strt BB Curls
(1 x 20 x 15 wu)
8 x 50 x 10
1 x 50 x 9.5
1 x 50 x 7.5
(60 sec rest between sets)

OMG ... so excruciating. That's 10 lbs heavier than last week. There was this guy on the bench behind me, and I looked at him in the mirror during set 8 or so, and I swear his face had turned into the Bert stare gif! I almost fkn passed out! But I said two Hail Mary's and kept going, and I'm a lapsed Catholic. Gotta admit, though, it felt pretty cool when I was finished. Didn't know I had that in me! ;)

V-bar Pushdowns
10 x 75 x 10
(60 sec rest between sets)

Bumped this up 5 lbs this week. It goes up again next week. Honestly, after the curls, it felt like a piece of cake!

Assistance

Lat raises
15's x 10
20's x 7
2 x 20's x 6

My shoulders were just weak today. Not sure why. I did better on these last week too.

Incline DB Curls
15's x 8
17.5's x 5
20's x 4

Happy with these given how fried the bi's were.

Overhead DB Ext
20 x 10
40 x 10
42.5 x 8

Went up 2.5 lbs.

Overall Impressions

I don't know why I only did 1 scoop this morning. My first shake didn't turn out because the lid got stuck, so I had to make another, and I was just in a rush. Not sure, though, if my strength was affected a whole lot--MP's were weaker, but I killed the curls. Still, kinda leaves me wondering if I could have done better on those MP's had I added another scoop.

Strength: 9/10
Endurance: 8/10
Recovery: 7/10

[righter]

Nice Job getting in for the cardio! I have kept track of my workouts for years and have literally dozens of notebooks tracking every rep, set etc.---very nerd-alert!

One day I was at a gym locally and finished a set, went over to my notebook to capture the moment and a regular there said "quit doing your damn homework and lift some weights." Now I am less conspicuous. :)

LOL! What a funny anecdote! Srs, though, what better thing to do between sets? I like reading through my notebook sometimes, as it gives me a very clear picture of how I've progressed! I can look back and see where I was cursing on a set of 12.5's for inclines, and now that's nothing! ;)

[bamazav]

Warmup:
2 Min fast pace on recumbant Bike
Shoulder Rotations
3 sets of 5 on Reverse Hyper Table
Empty bar lifts

Working Sets:
Squats
10 x 205
7 x 225
5 x 255
2 x 255
15 x 145
DB Pullovers - held the overhead for some stretch
5 x 10 x 25

V-Handle Rows
10 x 95
8 x 100
5 x 120
5 x 125
20 x 60

Behind the Neck Press
10 x 105
8 x 115
5 x 125
5 x 125
20 x 65

Incline Bench Press
10 x 95
8 x 115
5 x 125
5 x 125
15 x 75

Insights
Today was an odd day. I was antcy to get to the iron, but at the same time kind of dreading it. I hate this on the virge of sickness feeling. Things were off from the start. I am wondering if I have pushed the weights up too fast.

Squats - I have never gotten stuck at the bottom before today. First I could barely get 7 of the 225. I thought, just stay at 225 and work on doing 5 with good form. Nope, I added the weight up to Monday's and tried to move on. 5 sloppy reps and then stuck on the 3 rep of set 2. Only bright spot with this movement? I added 5 lbs to the fryer set.

V-Handle rows - These work my back good, almost too good. I don't feel I am recovering sufficiently from these and the Rack Deads on Wednesday. Did recover enough to add 5 lbs to my top weight.

BHNP - These just felt bad from the first rep. I gutted them out, praying that they would hurry up and be over.

Incline Bench - Nothing really to report here. Still having trouble with elbows flaring out too much. for me this causes shoulder pain.

Con-Cret
Took my CC with some Xtend about an 45 minutes before heading out to the Dog House. As stated above, I feel like I am coming down with something and was not at my best today.

Strength - 7/10 - Cc did its part, I didn't do mine
Endurance - 7/10 - see above
Recoverability - 8/10 - between sets was quick, I just slowed things down, talking myself out of acting like a wimp

[rpaul11]

great workout Jen you're kickin GVT arse :D



Bama. Have you considered alternating light and heavy days with your program to help if you don't think you're recovering enough? I am wondering if I recover enough from my heavy deads from week to week. thats one of the reasons behind me going a little instinctive this week. I dropped squats and deads alltoghether and honestly I feel really good.

[RyouBakua]

you using the flavoured with the xtend?


ive been using apple xtend with pineapple con-cret

(its addicting)

[bamazav]

Bama. Have you considered alternating light and heavy days with your program to help if you don't think you're recovering enough? I am wondering if I recover enough from my heavy deads from week to week. thats one of the reasons behind me going a little instinctive this week. I dropped squats and deads alltoghether and honestly I feel really good.
I have been thinking about a HLM type format. I guess I am not wanting to admit that I really am a geezer and can't quite do the things I used to could do. I am going to consult my lifting sages this weekend and get some input.

you using the flavoured with the xtend?


ive been using apple xtend with pineapple con-cret

(its addicting)

Today was pineapple con-cret with watermelon xtend. It is okay. The chocolate myofusion and pineapple actually tastes a ton better.

[RyouBakua]

that doesnt sound very tasty


then again, i dont like myo

[rpaul11]

Bama...I tried the pineaple Con Cret with my chocolate whey.

I tentatively sipped it and













it wasnt too bad :)

No workout today. for me. Off day.

[bamazav]

You can put chocolate on almost anything and it will taste pretty good.

[rpaul11]

You can put chocolate on almost anything and it will taste pretty good.

<------- resists inappropriate comments :o

[JohnButz]

GVT: Delts, Bis, & Tris
http://i1140.photobucket.com/albums/n569/righter4/IMG_1772-1.jpg

Added scoop of Con Cret to XF LCP shake 90 mins prior to workout.

One of those days when I woke up and felt fkn fantastic! Couldn't wait to get to the gym. Three 10x10's today, so I knew it wasn't gonna be easy, but I was ready for a challenge, and that's what I got! Be careful what you wish for.

Warm up
Jump rope: 500+ I know I did at least 500. Really got into the song I was listening to and lost count.

Military Press
(1 x 45 x 10 wu)
6 x 60 x 10
1 x 60 x 9
1 x 60 x 10 (½ reps on 9-10)
1 x 60 x 8
1 x 60 x 10
(60 sec rest between sets)

A little shocked at how badly these went. I mean, last week I got all 10/10. Form was lacking on those last sets, but I got the reps. Couldn't even get them this week. Guess I'm staying with this weight for yet another week.

I was a tad irritated! So, I decided to do 50 lbs for my 10x10 on biceps! :eek:

Strt BB Curls
(1 x 20 x 15 wu)
8 x 50 x 10
1 x 50 x 9.5
1 x 50 x 7.5
(60 sec rest between sets)

OMG ... so excruciating. That's 10 lbs heavier than last week. There was this guy on the bench behind me, and I looked at him in the mirror during set 8 or so, and I swear his face had turned into the Bert stare gif! I almost fkn passed out! But I said two Hail Mary's and kept going, and I'm a lapsed Catholic. Gotta admit, though, it felt pretty cool when I was finished. Didn't know I had that in me! ;)

V-bar Pushdowns
10 x 75 x 10
(60 sec rest between sets)

Bumped this up 5 lbs this week. It goes up again next week. Honestly, after the curls, it felt like a piece of cake!

Assistance

Lat raises
15's x 10
20's x 7
2 x 20's x 6

My shoulders were just weak today. Not sure why. I did better on these last week too.

Incline DB Curls
15's x 8
17.5's x 5
20's x 4

Happy with these given how fried the bi's were.

Overhead DB Ext
20 x 10
40 x 10
42.5 x 8

Went up 2.5 lbs.

Overall Impressions

I don't know why I only did 1 scoop this morning. My first shake didn't turn out because the lid got stuck, so I had to make another, and I was just in a rush. Not sure, though, if my strength was affected a whole lot--MP's were weaker, but I killed the curls. Still, kinda leaves me wondering if I could have done better on those MP's had I added another scoop.

Strength: 9/10
Endurance: 8/10
Recovery: 7/10

You were a machine today! Great job as always! Great focus, intensity on those bb curls and 500 reps on the jump rope is carazzzy!

[righter]

You were a machine today! Great job as always! Great focus, intensity on those bb curls and 500 reps on the jump rope is carazzzy!

Thanks, John! Lots moar jump rope today! :)

[righter]

Saturday: What up Jump rope?!
http://i1140.photobucket.com/albums/n569/righter4/feb19.jpg

Called the gym this morning to reserve a spot for spin class and they said it was canceled! So, I sat down at my desk and mapped out a superset circuit with the jump rope. No spin class, pfft, whatever!

Added scoop of Con Cret to XF shake 1 hour prior to workout.

Circuit with Jump Rope

Rope (100 revs) +exercise = 1 set. 60 secs rest between sets, but no rest between exercise and rope. Let's go!

Jump rope
3 x 200 revs
DB Snatch
3 x 12.5 x 10

Jump rope
3 x 100
Walking Lunges
3 x 30 x 40

Whew! It was super tough to go straight from one to the other. Really had my heart pounding hard!

Jump rope
VOID
Chin ups
40 assist x 5
BW x 8 !!!!! PR
BW x 2

Ditched the rope here so I could focus on chins, and PR'd on reps! I'm so close to 10 unassisted! I can taste it!

Jump rope:
3 x 100
Sissy Squat Thang
3 x BW x 15 (static hold on rep 15 for 10 sec)

Jump rope
3 x 100
Hyperextensions
3 x BW x 15

Jump rope
4 x 100
Push ups
4 x 10

*looks up* I was excited about those too, especially as a finisher!

Jump rope to failure
Time: 1:35, est: 200 revs
Kept missing. Was pretty wiped out.

Jump rope total revs: 2,100
Total workout time: 70-80 min

Overall Impressions:
My endurance was crazy today! Very pleased with the PR on chins too! I have slight DOMS in my shoulders today, which is very unusual. Not sure what is up with the shoulders. But I have minimal DOMS in bi's, which is also unbelievable as I killed them yesterday. Nothing to report in triceps. They feel a-okay.

Strength: 9/10
Endurance: 10/10
Recovery: 8/10

[JohnButz]

Saturday: What up Jump rope?!
http://i1140.photobucket.com/albums/n569/righter4/feb19.jpg

Called the gym this morning to reserve a spot for spin class and they said it was canceled! So, I sat down at my desk and mapped out a superset circuit with the jump rope. No spin class, pfft, whatever!

Added scoop of Con Cret to XF shake 1 hour prior to workout.

Circuit with Jump Rope

Rope (100 revs) +exercise = 1 set. 60 secs rest between sets, but no rest between exercise and rope. Let's go!

Jump rope
3 x 200 revs
DB Snatch
3 x 12.5 x 10

Jump rope
3 x 100
Walking Lunges
3 x 30 x 40

Whew! It was super tough to go straight from one to the other. Really had my heart pounding hard!

Jump rope
VOID
Chin ups
40 assist x 5
BW x 8 !!!!! PR
BW x 2

Ditched the rope here so I could focus on chins, and PR'd on reps! I'm so close to 10 unassisted! I can taste it!

Jump rope:
3 x 100
Sissy Squat Thang
3 x BW x 15 (static hold on rep 15 for 10 sec)

Jump rope
3 x 100
Hyperextensions
3 x BW x 15

Jump rope
4 x 100
Push ups
4 x 10

*looks up* I was excited about those too, especially as a finisher!

Jump rope to failure
Time: 1:35, est: 200 revs
Kept missing. Was pretty wiped out.

Jump rope total revs: 2,100
Total workout time: 70-80 min

Overall Impressions:
My endurance was crazy today! Very pleased with the PR on chins too! I have slight DOMS in my shoulders today, which is very unusual. Not sure what is up with the shoulders. But I have minimal DOMS in bi's, which is also unbelievable as I killed them yesterday. Nothing to report in triceps. They feel a-okay.

Strength: 9/10
Endurance: 10/10
Recovery: 8/10

Wow! A workout of truly epic proportions! Awesome PR on the chin-ups! I think they are one of the true indicators of overall fitness--strength, muscle endurance, core work, grip work etc. Another thing that stands out in this workout is work capacity. Going from all that heart-pounding cardio to the strength work is awesome and has so many great carry-over effects. Great Job and have a great rest of the weekend!

[storm1507]

Congrats on the chin up PR!!!! Wasn't it just 6 a few days ago???

[journey2swole]

Saturday: What up Jump rope?!
http://i1140.photobucket.com/albums/n569/righter4/feb19.jpg

Called the gym this morning to reserve a spot for spin class and they said it was canceled! So, I sat down at my desk and mapped out a superset circuit with the jump rope. No spin class, pfft, whatever!

Added scoop of Con Cret to XF shake 1 hour prior to workout.

Circuit with Jump Rope

Rope (100 revs) +exercise = 1 set. 60 secs rest between sets, but no rest between exercise and rope. Let's go!

Jump rope
3 x 200 revs
DB Snatch
3 x 12.5 x 10

Jump rope
3 x 100
Walking Lunges
3 x 30 x 40

Whew! It was super tough to go straight from one to the other. Really had my heart pounding hard!

Jump rope
VOID
Chin ups
40 assist x 5
BW x 8 !!!!! PR
BW x 2

Ditched the rope here so I could focus on chins, and PR'd on reps! I'm so close to 10 unassisted! I can taste it!

Jump rope:
3 x 100
Sissy Squat Thang
3 x BW x 15 (static hold on rep 15 for 10 sec)

Jump rope
3 x 100
Hyperextensions
3 x BW x 15

Jump rope
4 x 100
Push ups
4 x 10

*looks up* I was excited about those too, especially as a finisher!

Jump rope to failure
Time: 1:35, est: 200 revs
Kept missing. Was pretty wiped out.

Jump rope total revs: 2,100
Total workout time: 70-80 min

Overall Impressions:
My endurance was crazy today! Very pleased with the PR on chins too! I have slight DOMS in my shoulders today, which is very unusual. Not sure what is up with the shoulders. But I have minimal DOMS in bi's, which is also unbelievable as I killed them yesterday. Nothing to report in triceps. They feel a-okay.

Strength: 9/10
Endurance: 10/10
Recovery: 8/10

Amazing workout routine, the rope jumping alone would have had me wiped out :D You deserve an extra scoop of CON-CRET for that routine.


https://lh4.googleusercontent.com/_8XP-24vL3U4/TUOM4cJnqmI/AAAAAAAADew/a3W5M8zBcck/Con-cretM.jpg

[righter]

Wow! A workout of truly epic proportions! Awesome PR on the chin-ups! I think they are one of the true indicators of overall fitness--strength, muscle endurance, core work, grip work etc. Another thing that stands out in this workout is work capacity. Going from all that heart-pounding cardio to the strength work is awesome and has so many great carry-over effects. Great Job and have a great rest of the weekend!

Thanks, John! I think you're right about the carry-over effects. I have especially noticed improvements on exercises like chins and push ups. Plus the rope has helped strengthen my core a lot. It's a super convenient way to get in some carditioning! Hope you enjoy your day! :)



Congrats on the chin up PR!!!! Wasn't it just 6 a few days ago???

Thanks! Yes, last week I got six. But that was after two 10x10's, which may have had something to do with it. Still, very pleased with 8! Ten feels within my reach now! :)


Amazing workout routine, the rope jumping alone would have had me wiped out : D You deserve an extra scoop of CON-CRET for that routine.


https://lh4.googleusercontent.com/_8XP-24vL3U4/TUOM4cJnqmI/AAAAAAAADew/a3W5M8zBcck/Con-cretM.jpg

Haha! Thanks! You're right, I do! :)

[storm1507]

My wife has really been working on the chins and is now at 6, so that is why that number stood out to me.

When she first wanted to do them, her neice and nephew (trainers) told her she wouldn't be able to do chins......wrong answer. :)

[righter]

My wife has really been working on the chins and is now at 6, so that is why that number stood out to me.

When she first wanted to do them, her neice and nephew (trainers) told her she wouldn't be able to do chins......wrong answer. : )

Oh GAWD. You tell me I can't do something, and I'll be on mission-prove-your-ass wrong! It's the rebellious teenager in me! :p

[storm1507]

Oh GAWD. You tell me I can't do something, and I'll be on mission-prove-your-ass wrong! It's the rebellious teenager in me! :p

It was just the 100% stubborn woman in her. :D I knew instantly when they told her that what would happen.

[RyouBakua]

http://i1140.photobucket.com/albums/n569/righter4/feb19.jpg[/center]
Overall Impressions:
My endurance was crazy today! Very pleased with the PR on chins too! I have slight DOMS in my shoulders today, which is very unusual. Not sure what is up with the shoulders. But I have minimal DOMS in bi's, which is also unbelievable as I killed them yesterday. Nothing to report in triceps. They feel a-okay.

Strength: 9/10
Endurance: 10/10
Recovery: 8/10


Good impressions and rating with that PR. I like the way you write your journal.
(fairly whimsical)



Oh GAWD. You tell me I can't do something, and I'll be on mission-prove-your-ass wrong! It's the rebellious teenager in me! :p

O rly?

:D

[righter]

Good impressions and rating with that PR. I like the way you write your journal.
(fairly whimsical)

O rly?

: D

Thanks! Yeah, my journal gets messy! lol. I outline it before I go, and that's the basic format, but I leave room for improvising and whatever else! :)

Well, I'm probably not that rebellious anymore, but I definitely have my moments of immaturity. :o

[righter]

Oh, and today is a complete rest day for me!

[DBLBacn]

Oh, and today is a complete rest day for me!

enjoy the day off, looks like you deserve one after the hard work you've been puttin in!

[rpaul11]

What a busy ass weekend. SOme remodeling, some errands, taking may daughter everywhere she needed to go, church, and working out


Had a pretty good session today. It was Leg Day
Popped 3 con crete caps on my way to the gym and put another scoop in my BCAA's for good measure. :D

Squats
95x10 w/u
135x6 w/u
205x10
205x10
215x10
A got a little sloppy with rep 8 on the 215's but focused and got the last 2 reps with much better form. Bumped the top set 10 lbs over last time I squatted.

Leg Press (PWO)
200x6 w/u
290x4 w/u
490x10
490x10
540x10
Increased weight here a bit.

I supersetted Leg Press calf raise in to save some time
290x10
290x10
290x10

Leg Extension
215x10
215x10
Increase 5 lbs

SLDL
Bar x6 W/U
135x6 w/u
225x10
275x10
275x10
2 weeks ago I was having some discomfort in the attachment where the ham meets the glutes. It was slightly sore still so I didn't go up and really push 300 yet. 275 seemed about right. Hopefully I didn't re-strain anything. Doesnt feel bad now but tomorrow will tell.

Leg Curls
165x8 w/u
210x10
215x10
215x8
Bumped weight on 2nd and 3rd sets

Reverse Hypers (PWO)
45x10
90x10

Seated Calf Raise
135x10
135x10
135x10
135x10
Last time through I could only get 135x9 on my 3rd set. This time I got 10 and added another set on top.


Overall Impressions:
Felt really good today. Plenty of energy and felt like I could have trained much longer. Didnt get worn out despite squatting and SLDL. It seemed my breaks on SLDL were very short today. Didn't take much time and I was ready to go again. A workout that generally takes me about 90 mins I finished in about 75.

Strength: 9/10
Endurance: 9/10
Recovery: 9/10

[JohnButz]

Oh, and today is a complete rest day for me!

Same here. I got home from my typical monumentally huge Sunday work shift a bit too late for a run, but I will get back at it tomorrow.


enjoy the day off, looks like you deserve one after the hard work you've been puttin in!

Agreed. Great week of workouts!

[bamazav]

Warmup
2 min Recumbant bike
Shoulder Rotations

Squat
10 x 135
10 x 155
10 x 165
10 x 175
8 x 185
DB Straight arm Pullovers
5 x 10 x 25

DB Bench, Flat
10 x 25
10 x 35
8 x 45

Standing DB OH Press
10 x 25
10 x 35
5 x 45

Pendlay Rows
10 x 95
10 x 105
10 x 115

Pinkie High Curls
10 x 25
10 x 25
Decline Skulls
10 x 25
10 x 25

Insights
After dealing with a boat load of geezer pains and stress this past week, I made some tweaks to my plan. On the squats, I dropped the weight back but increased the reps. When I can reach 10 reps across, I will increase each set by 5lbs. I also decided to rack when form starts to falter, hence the 8 on the last set. I swapped my shoulder and chest presses for DB presses and will follow the same plan as the squats. I moved to Pendlay's and will slowly work the weights up with the same plan as the other movements. This is done with a || back and a reset between each pull.

Con-Cret
Took with my myofusion about an hour before training. Felt good overall. Limited rest times to the amount of time changing plates.

Strength - 9/10
Endurance - 9/10
Recoverability - 9/10

[rpaul11]

I laughed at "geezer pains" :D

Good job Bama on gettin the form right...I think you'll be much happier with the results this way.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Todays workout was Chest.
1 hr pre I took my last con cret tab and a scoop of powder to get 2 doses. I felt ok today but kinda felt as a cold or something is working on me. Stopped and got a coffe on the way to the gym and drank that down for some extra caffeine.

Got to the gym around 9 am and here's how it went

Incline DB Press
25x10 w/u
35x6 w/u
50x6 w/u
85x10
85x8
80x9
Barely got 8 on set two so dropped 5 lbs as to stay in my desired rep range. The 85's felt really heavy for some reason.

Flat Bench Press
135x6 w/u
205x10
205x9
205x8
These felt ok. No gain or loss over last week but I was a bit spent after DB presses.

HS MTS Incline Press
65x10
65x10
65x10
Probably my best increase of the chest grouping. Up 5 lbs on each set

BW Dips
13
9
Picked up a rep on set 1 and lost it on set 2. We'll call it a stalemate.

Tri Pressdown
50x12 w/u
100x6 w/u
160x10
160x10
160x10
Increas in weight over last week. These felt Really good

Strive Triceps Press Machine (PWO)
(this machine has 3 positions which supposedly put more load on different sections of the lift so I played around with it just a little)
90x10 in middle position
90x8 in middle position
80x14 in top position
The top position claims to put more work to the lower tri's, the middle works the full tri, the bottom work the upper portion of the tri. Again...or so is the claim. I did notice that when I move the weight to the top position that it was much easier of a movement. Overall I liked the machine but am not sold on the positioning...so I'll stick with it and mess with the different plate positions more.

Overview
Taken 1 hr pre workout. 2 Doses. I think I need to stick with three. As stated I feel like I might be fighting a bit of a bug. Scratchy throat and burning sinuses this morning. Feel a lot better right now though. I didn't blow it out of the water today but I had a good workout. Felt I hit solid numbers and my muscles definitely got some work.

Strength - 8/10
Endurance - 7/10 - felt I needed longer breaks today. Not sure if its because I am getting sick or just how it is today.
Recoverability - 7/10 pretty significant DOMS from yesterdays leg day. Quads are fairly sore as is the left hammy.

[righter]

Mon: Spindition

My spin class wasn't until 5:30, so I did a light conditioning routine in the a.m. and spin class p.m. The weather was gorgeous, so I grabbed a 10 lb DB and 20 BB and did my morning workout outside in the sunshine!

A.M. Light Circuit
Jump rope: 200 revs
DB Snatch x 10lb x 20
Jump rope: 200 revs
Pushups x 10
Jump rope: 200 revs
Kickbacks x 10lb x 20
Jump rope: 200 revs
Good Mornings x 20lb x 20
Jump rope: 200 revs
Reverse lunges x 20
Jump rope: 200 revs

Total Time: 20 minutes

P.M. Spin FTW!

Added scoop of Con Cret to XF shake pre-spin.

Instructor was on a mission to kill us tonight, maybe because class was canceled Saturday, I dunno, but I was dripping sweat and freakin dying by the end. He even went over by 15 minutes! I hated him! Felt great walking out though, and was happy he forced us into overtime.

Tomorrow is GVT! Woot!

Overall Impressions:

Not much to report, really. Spin kicked my ass, but it always does! Guess I had pretty decent endurance, though, as I kept up the entire time and really tried to push myself. One of my sweatier spin classes to date.

Strength: 8.5/10
Endurance: 8/10
Recovery: TBA

[righter]

Bama, good job today! Looks like a solid workout!

Rich, your pushdowns numbers are really nice! Sorry to hear you're not feeling so well. Hope it's just a fluke. Impressive work, considering.

[bamazav]

Thanks Berry Monster.

[DBLBacn]

great lookin workouts today everyone! keep it up!

[rpaul11]

Thanks Jen and DblBacn :)

Feelin a lot better this eve. hopefully it was nothing.

Nice job on the conditioning drills Jen. :D

[JohnButz]

Mon: Spindition

My spin class wasn't until 5:30, so I did a light conditioning routine in the a.m. and spin class p.m. The weather was gorgeous, so I grabbed a 10 lb DB and 20 BB and did my morning workout outside in the sunshine!

A.M. Light Circuit
Jump rope: 200 revs
DB Snatch x 10lb x 20
Jump rope: 200 revs
Pushups x 10
Jump rope: 200 revs
Kickbacks x 10lb x 20
Jump rope: 200 revs
Good Mornings x 20lb x 20
Jump rope: 200 revs
Reverse lunges x 20
Jump rope: 200 revs

Total Time: 20 minutes

P.M. Spin FTW!

Added scoop of Con Cret to XF shake pre-spin.

Instructor was on a mission to kill us tonight, maybe because class was canceled Saturday, I dunno, but I was dripping sweat and freakin dying by the end. He even went over by 15 minutes! I hated him! Felt great walking out though, and was happy he forced us into overtime.

Tomorrow is GVT! Woot!

Overall Impressions:

Not much to report, really. Spin kicked my ass, but it always does! Guess I had pretty decent endurance, though, as I kept up the entire time and really tried to push myself. One of my sweatier spin classes to date.

Strength: 8.5/10
Endurance: 8/10
Recovery: TBA

Awesome am/pm work! I like the 2x a day approach. From what I understand it is great for increased hgh output and really stokes the metabolic rate.

For a while I was doing an am/pm thing, but hitting identical body parts on the same day, sort of like a more power/compound approach in the am, and then after returning from work at night I would do more of an isolation/higher rep approach.

It seemed to work OK, but I think it is easy to burn out quickly and you feel like you are always at the gym (I was also throwing in a run a couple days a week)-- I think if I ever get a chance schedule-wise I will try it again. Have a good night!

[gainercory]

I laughed at "geezer pains" :D

Good job Bama on gettin the form right...I think you'll be much happier with the results this way.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Todays workout was Chest.
1 hr pre I took my last con cret tab and a scoop of powder to get 2 doses. I felt ok today but kinda felt as a cold or something is working on me. Stopped and got a coffe on the way to the gym and drank that down for some extra caffeine.

Got to the gym around 9 am and here's how it went

Incline DB Press
25x10 w/u
35x6 w/u
50x6 w/u
85x10
85x8
80x9
Barely got 8 on set two so dropped 5 lbs as to stay in my desired rep range. The 85's felt really heavy for some reason.

Flat Bench Press
135x6 w/u
205x10
205x9
205x8
These felt ok. No gain or loss over last week but I was a bit spent after DB presses.

HS MTS Incline Press
65x10
65x10
65x10
Probably my best increase of the chest grouping. Up 5 lbs on each set

BW Dips
13
9
Picked up a rep on set 1 and lost it on set 2. We'll call it a stalemate.

Tri Pressdown
50x12 w/u
100x6 w/u
160x10
160x10
160x10
Increas in weight over last week. These felt Really good

Strive Triceps Press Machine (PWO)
(this machine has 3 positions which supposedly put more load on different sections of the lift so I played around with it just a little)
90x10 in middle position
90x8 in middle position
80x14 in top position
The top position claims to put more work to the lower tri's, the middle works the full tri, the bottom work the upper portion of the tri. Again...or so is the claim. I did notice that when I move the weight to the top position that it was much easier of a movement. Overall I liked the machine but am not sold on the positioning...so I'll stick with it and mess with the different plate positions more.

Overview
Taken 1 hr pre workout. 2 Doses. I think I need to stick with three. As stated I feel like I might be fighting a bit of a bug. Scratchy throat and burning sinuses this morning. Feel a lot better right now though. I didn't blow it out of the water today but I had a good workout. Felt I hit solid numbers and my muscles definitely got some work.

Strength - 8/10
Endurance - 7/10 - felt I needed longer breaks today. Not sure if its because I am getting sick or just how it is today.
Recoverability - 7/10 pretty significant DOMS from yesterdays leg day. Quads are fairly sore as is the left hammy.

Still a great workout for not feeling your greatest man!

[storm1507]

Hey guys doing great.

Bama...geezer pains I'm very familiar with. I have to tweak my workouts it seems every week. But, all we can do is hang in there.

Rich...nice leg and chest days. LOL, I don't know why the 85's would feel heavy??? :D But, you better get busy on them....fair warning. I coming for you. ;)

righter....that circuit looks tough. I'm afraid starting next week I'll have to do some similar work. :(

[rpaul11]

Hey guys doing great.

Bama...geezer pains I'm very familiar with. I have to tweak my workouts it seems every week. But, all we can do is hang in there.

Rich...nice leg and chest days. LOL, I don't know why the 85's would feel heavy??? :D But, you better get busy on them....fair warning. I coming for you. ;)

righter....that circuit looks tough. I'm afraid starting next week I'll have to do some similar work. :(

oh man...Bring it! :D I'm hoping they're a thing of the past in another 2-3 weeks ;)

[RyouBakua]

geezer pains I'm very familiar with. I have to tweak my workouts it seems every week. But, all we can do is hang in there.



im familiar with them too :D


http://t1.gstatic.com/images?q=tbn:ANd9GcRfdrkph7BDvDpuH9ezux-2HHcAiyg07bsySXfmYuiDvNcK5lLRwu6oCmM

[righter]

GVT: Quads, Hams, & Glutes
http://i1140.photobucket.com/albums/n569/righter4/IMG_2366-1.jpg

Added two heaping scopps of Con Cret to my XF shake 90 mins before workout. I seem to have better results when I use this 90 min - 2 hrs before instead of an hour.

Squat day is my favorite day, so I was totally psyched this morning! Did some thinking on the SLDL's and decided I would just try them today, but not attempt a 10x10. Instead, I would do a 10x10 on leg press. Let's go!

Warm up
Jump rope: 500

Squat
10 x 125 x 10
(60 sec rest between sets)

Not to brag (okay, maybe just a little!) but I knocked these out. Bam, bam, bam. They weren't easy, at all, but the pain becomes pleasure. I dunno! Weight goes up next week.

Leg Press
10 x 200 x 10
(60 sec rest between sets)

These felt almost too easy for the first seven sets, then they got tougher. I bumped the weight up 20 lbs from last week. Guess it goes up again. That's good!

Glute Machine
10 x 117.5 x 10
(60 sec rest between sets)

Sigh ... What can I say? Some weeks are better than others with this machine. This week, I almost cried on set 8. But I made myself do two more. That's all.

Assistance

SLDL's
45 x 10
65 x 10
85 x 8
65 x 10

Glad I didn't try a 10x10 on these because as soon as the weight shot up to 85, I felt a weird pulling in the back of my knee? Like a little tendon or something maybe. So I went down on the weight and just focused on slow, controlled reps. 65 felt fine.

Leg Extensions
100 x 10
112.5 x 8
125 x 5

Froggy Squats
4 x 12

Went up by 2 reps on each set. Damn these things hurt! Owch.

Overall Impressions:
I wasn't utterly wiped out when I left the gym today. I considered doing leg curls, but decided I'd had a really good session, and I was just too hungry! :D My strength felt great on the squats and the presses, but dwindled on the glute machine and assistance. Still, felt the power walking out! Good day!

Strength: 9/10
Endurance: 8.5/10
Recover: 9.5/10

Happy Tuesday everyone!

[righter]

Awesome am/pm work! I like the 2x a day approach. From what I understand it is great for increased hgh output and really stokes the metabolic rate.

For a while I was doing an am/pm thing, but hitting identical body parts on the same day, sort of like a more power/compound approach in the am, and then after returning from work at night I would do more of an isolation/higher rep approach.

It seemed to work OK, but I think it is easy to burn out quickly and you feel like you are always at the gym (I was also throwing in a run a couple days a week)-- I think if I ever get a chance schedule-wise I will try it again. Have a good night!

Hey, John! I don't do these every cardio day, just when I've got my spin class after dinner. I'm really an a.m. person and I like to get moving before noon! It's almost just a way to get my heart rate up for a good 20 mins and get the blood pumping. Interesting approach to alternate between power/reps. I'd probably do it the opposite way: power in the a.m./reps in the p.m. That sounds like something I may have to give a try! ;) Hope you're day is going great!



righter....that circuit looks tough. I'm afraid starting next week I'll have to do some similar work. :(

It's really not bad at all! I kind of enjoy the circuits because I get to experiment with different exercises and weights that are not on my GVT program. Stuff that I kind of miss doing, like face pulls or rack runs ... haven't done curl rack runs in a while ... hmmmm ...

[JohnButz]

GVT: Quads, Hams, & Glutes
http://i1140.photobucket.com/albums/n569/righter4/IMG_2366-1.jpg

Added two heaping scopps of Con Cret to my XF shake 90 mins before workout. I seem to have better results when I use this 90 min - 2 hrs before instead of an hour.

Squat day is my favorite day, so I was totally psyched this morning! Did some thinking on the SLDL's and decided I would just try them today, but not attempt a 10x10. Instead, I would do a 10x10 on leg press. Let's go!

Warm up
Jump rope: 500

Squat
10 x 125 x 10
(60 sec rest between sets)

Not to brag (okay, maybe just a little!) but I knocked these out. Bam, bam, bam. They weren't easy, at all, but the pain becomes pleasure. I dunno! Weight goes up next week.

Leg Press
10 x 200 x 10
(60 sec rest between sets)

These felt almost too easy for the first seven sets, then they got tougher. I bumped the weight up 20 lbs from last week. Guess it goes up again. That's good!

Glute Machine
10 x 117.5 x 10
(60 sec rest between sets)

Sigh ... What can I say? Some weeks are better than others with this machine. This week, I almost cried on set 8. But I made myself do two more. That's all.

Assistance

SLDL's
45 x 10
65 x 10
85 x 8
65 x 10

Glad I didn't try a 10x10 on these because as soon as the weight shot up to 85, I felt a weird pulling in the back of my knee? Like a little tendon or something maybe. So I went down on the weight and just focused on slow, controlled reps. 65 felt fine.

Leg Extensions
100 x 10
112.5 x 8
125 x 5

Froggy Squats
4 x 12

Went up by 2 reps on each set. Damn these things hurt! Owch.

Overall Impressions:
I wasn't utterly wiped out when I left the gym today. I considered doing leg curls, but decided I'd had a really good session, and I was just too hungry! :D My strength felt great on the squats and the presses, but dwindled on the glute machine and assistance. Still, felt the power walking out! Good day!

Strength: 9/10
Endurance: 8.5/10
Recover: 9.5/10

Happy Tuesday everyone!

Those Squats! Good God! That is great power and with only 60 sec. rest. Killer!

[CalebRM]

I think I'm going to take the 2 hours before approach as well. Good log, checkin in!

[storm1507]

Very impressive leg workout young lady.

[bamazav]

Warm up
Static Stretches
Shoulder Rotations

Working Sets
Old Fashioned BB Hack Squats
8 x 115
8 x 125
8 x 135
DB Flyes
3 x 5 x 25

Deadlifts from floor
5 x 225
5 x 275

DB Arnold Presses
8 x 25
8 x 35
8 x 35

BB Floor Presses
8 x 95
8 x 105
8 x 110

Chins
5
5
5

Walker Dips
6
6
6

Hanging Knee Raises
10
10
10

NOTES
On Wednesdays I use variations of the lifts I use on Mondays and Fridays, with the exception of rows. For Rows, I sub a variation of the deadlift.

For the next 4 weeks or more, I will be using Hack Squats on Wednesdays. I felt these even though the weights are well below my max. I guess it has been a while since I had done these. I used 25lb and 10 lb plates to allow a deeper ROM and took them all the way to the floor each rep. These were superset with the Flyes or what John Grimek called "Lying Laterals." I will add 5 lbs to each set of the hacks next time.

Arnold Press - Palms facing chest to start, facing forward at the top of the press. These were done standing. Will add 5 lbs to each set next time.

BB Floor Presses - Set my safety bars on the bottom of rack, Lying on the floor, this put bar at about palm height with my triceps on the floor. I used a wider grip and started at the bottom. I really felt these in my chest. I like these! I will add 5lbs next week.

Deadlifts - Not record breaking but it has been over a month since I have lifted from the floor. I do not want to force these.

Chins - No change here

Dips - added one rep on each set, though the last set was tough.

I have developed a love/hate relationship with Dumbbells. I love that they allow me to adjust my positions and ROM, thus not bothering my shoulders like the BB was, but I hate that they so clearly show just how weak I am. I am ready for Friday's session.

Con-Cret
Overall I am really liking the product. It is the first creatine product that I feel as though I am benefiting from each session. I like that. My recovery time between sets is down and I am not dealing with persistent DOMS at all. Now I just have to find an inexpensive source around here.

Strength - 9/10 - today was more of a fun day, as I am starting a new cycle. I felt strong, even if the numbers don't reflect it.
Endurance9/10 - time was my enemy today, nothing else, I would have gone longer if I could.
Recoverability - 9/10 - This is the best part of this product, hands down.

[righter]

^^Thanks John and storm!^^

I did workout today, just forgot tom post!


GVT: Chest & Back
http://i1140.photobucket.com/albums/n569/righter4/IMG_2687-1.jpg

Added 2 scoops Con Concret to XF shake.

Got off to a late start this morning, but finally made it to the gym!

Warm up
Jump rope: 500

Bench Press
10 x 70 x 10
(60 sec rest between sets)

Upped this 5 lbs from last week and whoa! Amazing how 5 lbs can make such a huge difference. I got all 10 for 10, good form, but it really took a lot out of me. Still, bumping it another 5lbs next week. I dunno how that's going to go, srs!

Oly BO Rows
10 x 75 x 10
(60 sec rest between sets)

Same weight as week 2 because my form was sucketh last week on the final sets. This week, form was greatly improved, but OMG these killed me. I almost puked after set ten. I just stood there for a few moments, lightheaded and holding my belly, thinking OMG this isn't happening! Weight goes up next week.

Chin ups
40 assist x 7
BW x 7
BW x5

No PR's, but still incredibly happy with seven, as I did these right after the rows and my back was pretty toasted.

Incline Flys
25's x 10
27.5's x 7
30's x 7

Close-Grip PD's
80 x 10
100 x 4
90 x 7

Overall Impressions:

Planned on doing the Iso-Lat, but I really just couldn't. I was terribly worn out and starving, so I skipped it and went home for some berries and XF. The bench press really took a lot out of me today! It was kinda downhill from there to be honest, but I was still happy with my workout when I left. Little if any DOMS today from yesterday's workout.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10

[rpaul11]

Warm up

Working Sets
Old Fashioned BB Hack Squats
8 x 115
8 x 125
8 x 135


the biggest issue I have with BB Hacks is I tend to put the bar down on the back of my ankles...OUCH :o

Nice work today my friend.

[rpaul11]

Planned on doing the Iso-Lat, but I really just couldn't. I was terribly worn out and starving, so I skipped it and went home for some berries and XF. The bench press really took a lot out of me today! It was kinda downhill from there to be honest, but I was still happy with my workout when I left. Little if any DOMS today from yesterday's workout.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10[/b]

great work Jen. Do you eat pre workout? Do you take pre WO supps? Sometimes the pre WO sups (NO boosters) made me sick to my stomach especially on heavy days.

You really killed it. Get some real food in ya girl :D

[bamazav]

the biggest issue I have with BB Hacks is I tend to put the bar down on the back of my ankles...OUCH :o

Nice work today my friend.

I did rub the backs a bit raw, but I look at it like scrapes on the shin from deads........ It is a badge of honor.

[rpaul11]

Today was back and biceps

I was really run down today so I took a nap for 1.5 hrs before dinner. I woke up feelin like a million bucks. Had 2 burgers on whole grain buns, 2 eggs and a salad with balsamic vinegar. Then I took 3 scoops of con cret and waited my hr for the gym.

Intra workout I did a BCAA Drink with an aditional scoop of Con Cret in it.

Deads
135x8 w/u
225x6 w/u
315x5 w/u
405x5
455x5:)
475x3 :D :D :D
Decided to go to 5 rep sets on deads. I will continue this trend.

Tbar Rows (PWO)
35x10w/u
70x10 w/u
180x10
180x10
180x10
Barely got out 10 on last set. Really focusing on not using arms for the pull.

Pullups
BW x7
BW x8
BW x7
Pretty happy with this effort today

Behind neck lat pulldown
170x10
170x8

BB Curls
40x6 w/u
70x10
70x10
70x8
Lost a rep on these but still worked the bi's well

DB Incline Curl
22.5x10
22.5x10
22.5x9.8
OH I wanted that 10...I could have cheated it up...but what good woud that do me?

DB Hammer Curl
20x8
20x9

DONE!

I have been finding that 8 rep deads is really wearing my ass down for the rest of my workout and wanted to experiment with 5 rep sets instead. It really seemed to suit me well as I seemed to have more energy through the course of the workout than I usually do. I was able to keep my rests a bit longer but still get good recovery between sets. I will keep it at 5 rep sets for a while.

Overall impression
I felt real good today. Was able to move pretty quickly between sets and still get good recovery of the muscle. I am really liking Con Cret, but am saddened that my pills are all gone and my powder has 2 or 3 more days left to it :(

Strength 10/10 Hit a PR on Deads...what else can ya ask for.
Endurance 10/10 even after a full back and bi workout I felt like I could do more.
Recovery 7/10 DOMS from leg day lingered until Tuesday. Chest DOMS from Monday still here.

[CalebRM]

^475x3, Nice bro! keep it up. :)

[RyouBakua]

Deadlifts from floor
5 x 225
5 x 275

DB Arnold Presses
8 x 25
8 x 35
8 x 35

Chins
5
5
5

Walker Dips
6
6
6

Con-Cret
Overall I am really liking the product. It is the first creatine product that I feel as though I am benefiting from each session. I like that. My recovery time between sets is down and I am not dealing with persistent DOMS at all. Now I just have to find an inexpensive source around here.

Strength - 9/10 - today was more of a fun day, as I am starting a new cycle. I felt strong, even if the numbers don't reflect it.
Endurance9/10 - time was my enemy today, nothing else, I would have gone longer if I could.
Recoverability - 9/10 - This is the best part of this product, hands down.


good numbers Bama!

im glad youre liking the con-cret.
its a little extra money.. but to me, its worth it to finally find something that works
(ive spent a pretty penny in the past trying different creatines)





http://i1140.photobucket.com/albums/n569/righter4/IMG_2687-1.jpg[/center]

Overall Impressions:

Planned on doing the Iso-Lat, but I really just couldn't. I was terribly worn out and starving, so I skipped it and went home for some berries and XF. The bench press really took a lot out of me today! It was kinda downhill from there to be honest, but I was still happy with my workout when I left. Little if any DOMS today from yesterday's workout.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10


Did i mention how much i love your journal. :)

Plus i think its great how unlike some girls you mix it up.

(Cardio classes + weights)



You might just be cool enough to hang with me ;)

[rpaul11]

^475x3, Nice bro! keep it up. :)

thanks man :)

[RyouBakua]

Then I took 3 scoops of con cret and waited my hr for the gym.

Intra workout I did a BCAA Drink with an aditional scoop of Con Cret in it.

Deads
135x8 w/u
225x6 w/u
315x5 w/u
405x5
455x5:)
475x3 :D :D :D
Decided to go to 5 rep sets on deads. I will continue this trend.

Tbar Rows (PWO)
35x10w/u
70x10 w/u
180x10
180x10
180x10
Barely got out 10 on last set. Really focusing on not using arms for the pull.

Pullups
BW x7
BW x8
BW x7
Pretty happy with this effort today

I have been finding that 8 rep deads is really wearing my ass down for the rest of my workout and wanted to experiment with 5 rep sets instead. It really seemed to suit me well as I seemed to have more energy through the course of the workout than I usually do. I was able to keep my rests a bit longer but still get good recovery between sets. I will keep it at 5 rep sets for a while.

Overall impression
I felt real good today. Was able to move pretty quickly between sets and still get good recovery of the muscle. I am really liking Con Cret, but am saddened that my pills are all gone and my powder has 2 or 3 more days left to it :(

Strength 10/10 Hit a PR on Deads...what else can ya ask for.
Endurance 10/10 even after a full back and bi workout I felt like I could do more.
Recovery 7/10 DOMS from leg day lingered until Tuesday. Chest DOMS from Monday still here.


killed those deads, well... dead!
4 plates on the T... then pullups!

also ive been doing same as you on the Con-Cret doses
(i would take them all PWO, but it tastes really good with Apple Xtend!)

as always, spot-on impressions




also regarding keto:
ive been avoiding stomach problems by eating a full head of steamed brocolli every day
(really helps w digestion)

[JohnButz]

^^Thanks John and storm!^^

I did workout today, just forgot tom post!


GVT: Chest & Back
http://i1140.photobucket.com/albums/n569/righter4/IMG_2687-1.jpg

Added 2 scoops Con Concret to XF shake.

Got off to a late start this morning, but finally made it to the gym!

Warm up
Jump rope: 500

Bench Press
10 x 70 x 10
(60 sec rest between sets)

Upped this 5 lbs from last week and whoa! Amazing how 5 lbs can make such a huge difference. I got all 10 for 10, good form, but it really took a lot out of me. Still, bumping it another 5lbs next week. I dunno how that's going to go, srs!

Oly BO Rows
10 x 75 x 10
(60 sec rest between sets)

Same weight as week 2 because my form was sucketh last week on the final sets. This week, form was greatly improved, but OMG these killed me. I almost puked after set ten. I just stood there for a few moments, lightheaded and holding my belly, thinking OMG this isn't happening! Weight goes up next week.

Chin ups
40 assist x 7
BW x 7
BW x5

No PR's, but still incredibly happy with seven, as I did these right after the rows and my back was pretty toasted.

Incline Flys
25's x 10
27.5's x 7
30's x 7

Close-Grip PD's
80 x 10
100 x 4
90 x 7

Overall Impressions:

Planned on doing the Iso-Lat, but I really just couldn't. I was terribly worn out and starving, so I skipped it and went home for some berries and XF. The bench press really took a lot out of me today! It was kinda downhill from there to be honest, but I was still happy with my workout when I left. Little if any DOMS today from yesterday's workout.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10

Great Job Jennifer! Ramping up the bench! I really like the chins here! Getting those reps after the bent over row saga is really great! You are developing outstanding strength and work capacity!

[storm1507]

Wow, you all really came through yesterday with some great workouts.

bama(edit...:(, I mean pastor)....deads after those hack squats should have really worked the hams. That's pretty good work for a member of the geezer club.

rich.....great job on the deads and the rest of the back work. I'm hoping that doing the deads last for a month will really show some improvement for me next month. 5 plates buddy...:D

righter....nice work. 10x 10 w/70# is really good. I'm impressed. Great work on the chins as well.

[righter]

great work Jen. Do you eat pre workout? Do you take pre WO supps? Sometimes the pre WO sups (NO boosters) made me sick to my stomach especially on heavy days.

You really killed it. Get some real food in ya girl : D

Hey Rich! :) I have a shake pre-workout, nothing too heavy because it does tend to make me sick if I'm hitting it hard. XF is real food, Rich! See? :D

http://i1140.photobucket.com/albums/n569/righter4/food-pyramid-color-2.jpg


Did i mention how much i love your journal. : )

Plus i think its great how unlike some girls you mix it up.

(Cardio classes + weights)

You might just be cool enough to hang with me ; )

Well thank you, Ryou! The journal is fun and gives me something to do between sets besides pacing! The cardio has actually helped my weight training in a strange way that I have a hard time describing. I may be cool enough to hang with you! But the real question is: Think you could keep up with me?! :D


Great Job Jennifer! Ramping up the bench! I really like the chins here! Getting those reps after the bent over row saga is really great! You are developing outstanding strength and work capacity!

Thanks, John! I was very pleased with the chins. I'm on a mission to get ten of them (then 15, then 20--where does it end? LOL) Hope your having a fantastic day! :)


righter....nice work. 10x 10 w/70# is really good. I'm impressed. Great work on the chins as well.

Thanks, storm! Few if anyn DOMS today. Recovery is really good! :)

[righter]

Today was back and biceps

Deads
455x5:)
475x3 :D :D :D

Wow! Great job!

Tbar Rows (PWO)
180x10
180x10
180x10

Very Impressive!!

Pullups
BW x7
BW x8
BW x7

After all that back work--holy fuuuuuuu

DONE!

Stick a fork in it!



Excellent job, Rich! :)

[RyouBakua]

Well thank you, Ryou! The journal is fun and gives me something to do between sets besides pacing! The cardio has actually helped my weight training in a strange way that I have a hard time describing. I may be cool enough to hang with you! But the real question is: Think you could keep up with me?! :D



lol, i pace between sets



srsly

[righter]

A Spin'n Friday Eve!

Added scoop of Con Cret to my XF shake.

Planned on going to the gym this morning for a light circuit. However, I decided it was time to prepare my tax stuff and there went the day! I did get to my spin class tonight and it was killer as always. Feel like a broken record saying this, but I walked out drenched in sweat! The first 20 minutes were miserably hard. My legs just didn't want to cooperate. So, I cranked up the tension and pushed myself through a pretty brutal leg workout. Felt great walking out! Berry time!

Overall Impressions

Wasn't an easy class to get through tonight, but I ended up having a great workout. I was a tad slow to start, but after I tightened up the tension, it just sort of happened and I pushed through. Minimal DOMS today from yesterday's GVT. I have three 10x10's lined up tomorrow. Can't wait!

Strength: 8/10
Endurance: 8/10
Recovery: 9/10



----------------------------------------------------------------------
----------------------------------------------------------------------


lol, i pace between sets

srsly

Get a notebook! :D I still pace sometimes, especially on leg day--although it's not really pacing, more like walking it out!

[rpaul11]

nice spinnin Jen. you are becoming the conditioning queen :D

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~
Today was shoulders
Took 3 scops of Con Cret then dropped my daughter off at dance class. Headed to the gym and realized it had been allmost 2.5 hrs since I ate so I had 2 tri-o-plex double choc protein cookies :D

Felt good going in even though it was late.

Seated DB Press
10x10 w/u
22.5x8 w/u
30x5 w/u
55x10
55x10
55x10 - barely

Machine Lateral raise (PWO per side)
10x6 w/u
20x6 w/u
35x9
35x7
35x7
what a difference between 30 and 35 on these for me

Incine Bench Reverse Fly
22.5x10
22.5x10
25x13

BB Front Raise
50x10
50x10
50x9
Real glad I changed from DB to BB on this.

Face Pulls
80x20
90x20


Overall Impressions
Felt REALLY good tonight. SOlid increases in all lifts. Worked fast. Under 60 minutes but not sure exactly how long.

Strength 10/10
Endurance 9/10
Recovery 9/10

I think by Sunday when I log my next weight session my Con Cret will be gone :(

I'll still be around to support my partners though

[righter]

Awesome work, Rich! Nice to hear you had a great session! 5 lbs is no joke on Lat raises!! Them things is hard!!!

[rpaul11]

CON CRET FINAL REVIEW

FANTASTIC PRODUCT!

I had no issues with this product at all. In the pill form they were convenient and easy to swallow, but I don't generally have issues with taking Pills. In the Powder (Pineapple flavor) form it mixed pretty well and tasted great. I found that a little water goes a long way with mixing as it gets watered downw with too much water. I used about 8 oz for 3 scoops give or take.

I will rate this as the top Creatine I have taken taking results, mixability, convenience, and taste all as factors in my decision.

Would I reccoment this product to anybody looking for a creatine to take? Absoloutely

I hope my limited supplement budget will alow me to use Con Cret as a regular part of my supplement regimen

Strength - 9/10
Endurance - 9/10
Recovery 9.5/10




Thanks to all of the people at Promera for allowing me to sample Con Cret

Thanks to my journal partners for pushing their workouts and keeping me motivated

Thanks to all of the readers of this log for putting up with me :D

[RyouBakua]

great stuff Paul!

(looks like you hit shoulders today too)



thank you for that review!

im glad you had such a positive experience while on Con-Cret!

http://itsonlywords55.files.wordpress.com/2010/01/seal-of-approval.jpg

(keep an eye out for those sale prices! theyre out there! ive seen them!)

[CalebRM]

Great log bro!

[JohnButz]

A Spin'n Friday Eve!

Added scoop of Con Cret to my XF shake.

Planned on going to the gym this morning for a light circuit. However, I decided it was time to prepare my tax stuff and there went the day! I did get to my spin class tonight and it was killer as always. Feel like a broken record saying this, but I walked out drenched in sweat! The first 20 minutes were miserably hard. My legs just didn't want to cooperate. So, I cranked up the tension and pushed myself through a pretty brutal leg workout. Felt great walking out! Berry time!

Overall Impressions

Wasn't an easy class to get through tonight, but I ended up having a great workout. I was a tad slow to start, but after I tightened up the tension, it just sort of happened and I pushed through. Minimal DOMS today from yesterday's GVT. I have three 10x10's lined up tomorrow. Can't wait!

Strength: 8/10
Endurance: 8/10
Recovery: 9/10



----------------------------------------------------------------------
----------------------------------------------------------------------



Get a notebook! :D I still pace sometimes, especially on leg day--although it's not really pacing, more like walking it out!

Sometimes life gets in the way, but you got in for the workout and turned it into a very productive session! Nice Work!

[liftTENhard]

CON CRET FINAL REVIEW

FANTASTIC PRODUCT!

I had no issues with this product at all. In the pill form they were convenient and easy to swallow, but I don't generally have issues with taking Pills. In the Powder (Pineapple flavor) form it mixed pretty well and tasted great. I found that a little water goes a long way with mixing as it gets watered downw with too much water. I used about 8 oz for 3 scoops give or take.

I will rate this as the top Creatine I have taken taking results, mixability, convenience, and taste all as factors in my decision.

Would I reccoment this product to anybody looking for a creatine to take? Absoloutely

I hope my limited supplement budget will alow me to use Con Cret as a regular part of my supplement regimen

Strength - 9/10
Endurance - 9/10
Recovery 9.5/10




Thanks to all of the people at Promera for allowing me to sample Con Cret

Thanks to my journal partners for pushing their workouts and keeping me motivated

Thanks to all of the readers of this log for putting up with me :D


Good final review bro! Im almost done with mine.

[storm1507]

righter...nice spinning once again. I dread getting the conditioning back into my routine.

rich....nice job on the shoulders. Mine is giving me trouble once again.

Make Sunday a great final workout.

Thanks for the review and hang around.

[jordansrt]

Congratulations to Allgentix on being this weeks top poster!! Being active in the logs,comparing notes and doing a awesome log he will be the first person on bb.com even before any rep has a bottle to get Beta-Cret our new preworkout!! This will be shipped in the morning. Who will win our next Beta-Cret bottle???





https://mail.google.com/mail/?ui=2&ik=c3ee6fc5fc&view=att&th=12e587fce3a54722&attid=0.1&disp=thd&zw

[BDiamond]

Great review! I should have my final review done in the next week or so.

[righter]

GVT: Delts, Triceps, & Biceps
http://i1140.photobucket.com/albums/n569/righter4/IMG_3174-1.jpg

Went to bed a little early last night because I knew I needed to be well-rested for today. Three 10x10's, including the Mil Press I've been stuck on for 3 weeks and the dreaded 50 lb BB curls! After much mental prepping, I sat down with my notebook and decided to switch the order just a bit. I moved triceps to the front because I do seem to need a lot of warm up, and I figured it might actually help if I did that 10x10 first. Let's go!

Added 2 scoops of Con Cret to shake.

Warm up
Jump rope: 500

V-handle Pushdowns
10 x 80 x 10
(60 sec rest between sets)

Didn't think I'd get all the reps on these, but I did! Weight goes up 5 lbs next week.

Military Press
10 x 60 x 10! :)
(60 sec rest between sets)

Finally! Got all reps for all ten sets. Was my form perfect on sets 9 & 10? Nope. It wasn't awful, though, just strained. I may have figured out the stall with these. Last night at spin, I noticed a lot of pressure on my shoulders during certain intervals, like standing or bike squats. My legs start burning so bad that I lean forward to take some weight off them. So maybe the shoulders are a tad fatigued the next day? Anyway, I'm happy enough with these presses, so the weight goes up.

BB Curls
10 x 50 x 10
(60 sec rest between sets)

Got em all! Strangely, they were not nearly as bad as last week! Not easy either. The next BB up is a 60. Hmm ...

Assistance

Bench Dips (feet elevated)
BW x 10
25 x 10
2 x 35 x 10

I graduated to putting a plate on my lap doing these! A 35 at that! Very cool. :cool:

DB Lat Raises
17.5 x 5
20 x 9
20 x 7
20 x 6

More reps this week!

Incline DB Curls
15's x 5
17.5's x 7
20's x 5
20's x 4
Left arm only
20 x 2
20 x 2 (slow negatives)

My left arm is noticeably weaker than the right, like I'm not getting more reps on sets because the left just can't keep up. So I did a few extra reps on the left. Highlight on inclines was when I looked in the mirror and saw a big fat vein running up my bicep! Wicked! It disappeared after I put the weight down, though! lol :D

Overall Impressions

Overall, had a great day! Wasn't necessarily feeling motivated or super excited the entire time, but I just pushed through. Left feeling starved! Glad I got all these 10x10's today.

Strength: 9/10
Endurance: 9.5/10
Recovery: TBA

Happy Friday everyone!

[rpaul11]

Thats awesome you hit all your numbers today! whoooo

[bamazav]

Squat
10 x 135
Straight Arm Pullover
10 x 25
Squat
10 x 155
Lying Laterals (DB Flyes)
Squat
10 x 165
Straight Arm Pullover
10 x 25
Squat
10 x 75
DB Flyes
10 x 25
Squats
10 x 185
Straight Arm Pullover
10 x 25

DB Standing OH Press
10 x 25
10 x 35
6 x 45 +1 rep

DB Bench
10 x 25
10 x 35
9 x 45 + 1 rep

Pendlay Rows
10 x 105
10 x 115
10 x 125

Walker Dips
7
7
8

Chins
7
**

Notes
Woke this morning with all kinds of pressure. I tried to get up out of bed only to find the room spinning. Drove wife and daughter to school and work and came home, took some meds, and a nap. I was determined to get some work in.
Squats will add 5 lbs to each set on Monday
Pullovers and Flyes - Using some of the Grimek ideas of chest expansion. Good stretch.
Pendlay rows - Added 5 lbs this session, the last few reps were tough and not clean. I am going to stay put for one more week.
Chins first 5 were as good as I could expect considering these are a weak area. I thought I would try widening my grip. I barely even got off of the ground when I felt a shooting pain through the left side of my neck. It was kinda like a tight muscle popped loose. I was doie at that point.

Monday I will be back at it.

Diet update:
I am eating Intermittent Fasting Style. I train fasted, taking at most a protein shake pre-session. I have cut my daily cals to between 2000- 2200 with higher numbers on training days. I am down 3 to 5 lbs (depending on how I tilt my head when looking at the dial) since my last weigh in. I will do some pinches and measurements tomorrow, as I am more concerned on where I stand with BF% and Lean Mass.

Con-Cret
I have enjoyed logging for Con-cret. Like Rich, I am near the end of my samples, I should be finishing them up this weekend. I like both the powder and the capsules. The powder took a few days to get used to, but actually doesn't taste that bad. I will be honest, I really was not sold on or clear about why I needed creatine before trying Con-Cret. I had used a variety of cheap Creatine Mono products but had never experienced the effects of creatine like I have with Con-Cret. I will definitely recommend this product.

Strength - 9/10 - I felt like I got better and better throughout the session.
Endurance - 9/10 - felt good today
Recoverability - 9/10 - This is my favorite aspect of this stuff. I feel good.

[DBLBacn]

great workouts righter and bam, and awesome final review rpaul. makes me even more excited to get my samples and start logging. why does the mail have to take so long?...

[JohnButz]

GVT: Delts, Triceps, & Biceps
http://i1140.photobucket.com/albums/n569/righter4/IMG_3174-1.jpg

Went to bed a little early last night because I knew I needed to be well-rested for today. Three 10x10's, including the Mil Press I've been stuck on for 3 weeks and the dreaded 50 lb BB curls! After much mental prepping, I sat down with my notebook and decided to switch the order just a bit. I moved triceps to the front because I do seem to need a lot of warm up, and I figured it might actually help if I did that 10x10 first. Let's go!

Added 2 scoops of Con Cret to shake.

Warm up
Jump rope: 500

V-handle Pushdowns
10 x 80 x 10
(60 sec rest between sets)

Didn't think I'd get all the reps on these, but I did! Weight goes up 5 lbs next week.

Military Press
10 x 60 x 10! :)
(60 sec rest between sets)

Finally! Got all reps for all ten sets. Was my form perfect on sets 9 & 10? Nope. It wasn't awful, though, just strained. I may have figured out the stall with these. Last night at spin, I noticed a lot of pressure on my shoulders during certain intervals, like standing or bike squats. My legs start burning so bad that I lean forward to take some weight off them. So maybe the shoulders are a tad fatigued the next day? Anyway, I'm happy enough with these presses, so the weight goes up.

BB Curls
10 x 50 x 10
(60 sec rest between sets)

Got em all! Strangely, they were not nearly as bad as last week! Not easy either. The next BB up is a 60. Hmm ...

Assistance

Bench Dips (feet elevated)
BW x 10
25 x 10
2 x 35 x 10

I graduated to putting a plate on my lap doing these! A 35 at that! Very cool. :cool:

DB Lat Raises
17.5 x 5
20 x 9
20 x 7
20 x 6

More reps this week!

Incline DB Curls
15's x 5
17.5's x 7
20's x 5
20's x 4
Left arm only
20 x 2
20 x 2 (slow negatives)

My left arm is noticeably weaker than the right, like I'm not getting more reps on sets because the left just can't keep up. So I did a few extra reps on the left. Highlight on inclines was when I looked in the mirror and saw a big fat vein running up my bicep! Wicked! It disappeared after I put the weight down, though! lol :D

Overall Impressions

Overall, had a great day! Wasn't necessarily feeling motivated or super excited the entire time, but I just pushed through. Left feeling starved! Glad I got all these 10x10's today.

Strength: 9/10
Endurance: 9.5/10
Recovery: TBA

Happy Friday everyone!

Great Job! Way to tough out those M. Presses! Have a great weekend!

[alexpetrou]

Great log I am glad that Con Cret had the same type of positive effect on your workout!

[rpaul11]

[Notes
Woke this morning with all kinds of pressure. I tried to get up out of bed only to find the room spinning. Drove wife and daughter to school and work and came home, took some meds, and a nap. I was determined to get some work in.


whats going on with this? 2 episodes in a relatively short time. is this a chronic problem bama?

good workout despite being off, but man...thats scarry chit.

[rpaul11]

great workouts righter and bam, and awesome final review rpaul. makes me even more excited to get my samples and start logging. why does the mail have to take so long?...

patience grasshopper :D

If you get anywhere near the results I have gotten you will love it.

[righter]

^^^Thanks, John!^^^


Saturday Spin FTW!

Added scoop of Con Cret to XF shake.

Went a spin'n this mornin mon. It is good. Got the burnin and sweatin. Feelin the power. Actually took it a bit easier today. I'm pretty worn out from this week and I'm looking forward to resting tomorrow. After spin, I rolled around on the foambat for ten minutes. Felt especially nice on my quads and lower back. Hope everyone is having a nice weekend! :)

Overall Impressions:

I'm pretty worn out from this week. Not sure anything incredible happened today besides that I managed to go and get it done.

Strength: 7/10
Endurance: 7/10
Recover: 9/10

[bamazav]

whats going on with this? 2 episodes in a relatively short time. is this a chronic problem bama?

good workout despite being off, but man...thats scarry chit.

Every few years something like this happens. It is related to a sinus infection and congestion. At its worst, every time I sit up I puke. I started taking decongestant early, trying to head off the worst possible scenario. Right now it is more of a nuisance then anything serious.

[JohnButz]

^^^Thanks, John!^^^


Saturday Spin FTW!

Added scoop of Con Cret to XF shake.

Went a spin'n this mornin mon. It is good. Got the burnin and sweatin. Feelin the power. Actually took it a bit easier today. I'm pretty worn out from this week and I'm looking forward to resting tomorrow. After spin, I rolled around on the foambat for ten minutes. Felt especially nice on my quads and lower back. Hope everyone is having a nice weekend! :)

Overall Impressions:

I'm pretty worn out from this week. Not sure anything incredible happened today besides that I managed to go and get it done.

Strength: 7/10
Endurance: 7/10
Recover: 9/10

Nice Cardio work to finish up the week Spinderella! :D Enjoy the rest day!

[storm1507]

righter....you are absolutely killing the GVT. I'm impressed. Enjoy your day off, you deserve it.

Pastor....what is the dog house training?? That is a huge volume of squats man.

Get the most out of your remaining Con-Cret.

[bamazav]

Pastor....what is the dog house training?? That is a huge volume of squats man.



Thanks Storm. The Dog House is what I call my home gym. I train in my garage, that is where our dogs spend most of their time. Until recently that meant I kept the door open, exposing me to the weather. We have started bringing them in,which has helped this winter with the cold. Any way, Dog House Training, is my training out in the dog house. LOL

[storm1507]

Thanks Storm. The Dog House is what I call my home gym. I train in my garage, that is where our dogs spend most of their time. Until recently that meant I kept the door open, exposing me to the weather. We have started bringing them in,which has helped this winter with the cold. Any way, Dog House Training, is my training out in the dog house. LOL

OK, I was going to ask if that is a routine or what you called your home gym.

Have a great Sunday.

[righter]

righter....you are absolutely killing the GVT. I'm impressed. Enjoy your day off, you deserve it.

Thanks, storm!

Rest who?! :D

<--hates rest!


Nice Cardio work to finish up the week Spinderella! :D Enjoy the rest day!

Thanks, John! Hope you had a nice weekend! :)


Sunday: Jump Rope Circuit
http://i1140.photobucket.com/albums/n569/righter4/IMG_4438-1-1.jpg

Decided to do a light circuit today because yesterday I bought a bag of Erin Baker's Protein Granola, i.e. cracknola, and no rest for wicked granola eaters!

Added one scoop of Con Cret to my XF shake.

Here's how it's done:
Exercise (1 set) + Jump rope (150-200 revs) = 1 set
60 seconds rest between sets

Hell rope was hell today. Let's go! :)

DB Snatch
3 x 12.5 x 15
Jump Rope:
3 x 200

Rev Grp BO Cbl Row
3 x 60 x 15
Jump Rope:
3 x 150

First time doing this. Nice pinchy sensation. Would try again.

Clean & Press
3 x 30 x 15
Jump Rope:
3 x 150

Unilateral SLDL
3 x 20 x 15
Jump Rope:
3 x 150

First time trying these. Figured them out on set 2, refined it a bit on set 3. Gotta get that back leg up super high to really benefit, I think.

Close Grp Bench
3 x 45 x 15
Jump Rope:
3 x 150

Prone Incline DB Curl
3 x 12.5's x 15
Jump Rope:
3 x 150

I ♥ these! Loved how they felt, plus they look cool in the mirror. Did them standing, belly pressed against an incline bench. Will do them again. Soon!

Foambat
Ten blissful minutes. :)

Tanning
20 min. Hey, I cool down by getting warmer! :p

Total time: No idea.
Total Jump rope revs: 2850

Overall Impressions:

Felt just super today! Was a tad worn out yesterday, but this morning I was ready to hit it hard and that's what I did. My endurance was fantastic. I see some of my journal partners are finishing up, and I agree so far with their positive responses to this supp. Mine has also been positive.

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

Attempted to take some tricep pics today. My triceps are starting to pop a little! It's hard as hell to photograph them, though. They just don't show up very well, and when they do, it's from far away and the photo is blurred. Oh well. This was as good as I could get.

http://i1140.photobucket.com/albums/n569/righter4/IMG_4358-1.jpg
Happy Sunday!

[RyouBakua]

quite a workout you had there righter

almost made me tired reading all the things you did


impressive jump rope volume

[storm1507]

I don't know where I got the idea it was a rest day for you.

Nice job.

Nice tri's and smile too.

[rpaul11]

lookin good Jen.

Deload week for me so I am gonna do two sessions this week.

I'll be doing som plyometrics of some sort to get some strength and cardio in at once.

Spent today remodeling my basement. WOW did that wear my ass out. :D

Anybody interested I posted remodel pics in my regular journal in the OV35 section. Link is in my sig line.

[DocHollidy]

thought I posted in here already but


good work to all you guys, thanks for the review RPaul, Righter is killin it, and its really cool to see a pastor on this board.

[DocHollidy]

lookin good Jen.

Deload week for me so I am gonna do two sessions this week.

I'll be doing som plyometrics of some sort to get some strength and cardio in at once.

Spent today remodeling my basement. WOW did that wear my ass out. :D

Anybody interested I posted remodel pics in my regular journal in the OV35 section. Link is in my sig line.

whereabouts in PA do you live?

[JohnButz]

Thanks, storm!

Rest who?! :D

<--hates rest!



Thanks, John! Hope you had a nice weekend! :)


Sunday: Jump Rope Circuit
http://i1140.photobucket.com/albums/n569/righter4/IMG_4438-1-1.jpg

Decided to do a light circuit today because yesterday I bought a bag of Erin Baker's Protein Granola, i.e. cracknola, and no rest for wicked granola eaters!

Added one scoop of Con Cret to my XF shake.

Here's how it's done:
Exercise (1 set) + Jump rope (150-200 revs) = 1 set
60 seconds rest between sets

Hell rope was hell today. Let's go! :)

DB Snatch
3 x 12.5 x 15
Jump Rope:
3 x 200

Rev Grp BO Cbl Row
3 x 60 x 15
Jump Rope:
3 x 150

First time doing this. Nice pinchy sensation. Would try again.

Clean & Press
3 x 30 x 15
Jump Rope:
3 x 150

Unilateral SLDL
3 x 20 x 15
Jump Rope:
3 x 150

First time trying these. Figured them out on set 2, refined it a bit on set 3. Gotta get that back leg up super high to really benefit, I think.

Close Grp Bench
3 x 45 x 15
Jump Rope:
3 x 150

Prone Incline DB Curl
3 x 12.5's x 15
Jump Rope:
3 x 150

I ♥ these! Loved how they felt, plus they look cool in the mirror. Did them standing, belly pressed against an incline bench. Will do them again. Soon!

Foambat
Ten blissful minutes. :)

Tanning
20 min. Hey, I cool down by getting warmer! :p

Total time: No idea.
Total Jump rope revs: 2850

Overall Impressions:

Felt just super today! Was a tad worn out yesterday, but this morning I was ready to hit it hard and that's what I did. My endurance was fantastic. I see some of my journal partners are finishing up, and I agree so far with their positive responses to this supp. Mine has also been positive.

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

Attempted to take some tricep pics today. My triceps are starting to pop a little! It's hard as hell to photograph them, though. They just don't show up very well, and when they do, it's from far away and the photo is blurred. Oh well. This was as good as I could get.

http://i1140.photobucket.com/albums/n569/righter4/IMG_4358-1.jpg
Happy Sunday!

Nice Rest Day! :D Ton's of J. Rope! Great conditioning work and You got the horseshoe effect on the tri's!! Great pic and awesome work today!

[rpaul11]

whereabouts in PA do you live?

southwest. Pittsburgh, Washington PA area

[bamazav]

southwest. Pittsburgh, Washington PA area

Used to have a seminary classmate who served in that area.


Righter - Wish I could jump rope. I am amazed at your rope jumping volume.

[DocHollidy]

southwest. Pittsburgh, Washington PA area

oh ok, I used to live in Meadville Crawford County

[bamazav]

Warm up
2 min bike
Plate rotations
Empty bar squats

Squats
10 x 135
DB Flyes
10 x 25
Squats
10 x 175
DB Pullovers
10 x 25
Squats
10 x 190
Db Flyes
10 x 25

Standing DB OH Press
12 x 25
12 x 35
7 x 45

DB Bench Press
12 x 25
12 x 35
10 x 45

Pendlay Rows
10 x 115
10 x 125
10 x 130

Walker Dips
8
8
8

Chins
5
5
5

Reverse Hyperextensions
10 x 20
10 x 20
10 x 20

Notes
Still fighting the congestion. I backed off on the squat volume as I felt that it was, at the time being, hurting more than helping. Today felt better, even though energy levels were down.
Squats - added weight on 2nd and 3rd sets.
Standing DBHOP and DB Bench - added reps on each set, when I reach 12 across weight goes up, a minor change in plans.
Pendlay Rows - These are reset after each row, relatively wide grip. I added 5 more pounds and will now work these up to 12 across before adding weight.
Dips - added a rep across. Working to 10 and then I will start adding weight
chins - After Friday's debacle, I was hesitant on these. My form is still awful, but I will be working these up to 10 across.
Reverse Hypers - My back was needing some good stretching.

Con-Cret
Took my con-cret about an hour before heading out to the Dog House. Probably a little over as I got caught up in a CSI:NY I had not seen. Nice thing about today being my off day, I can do what I want, when I want. I have been fighting congestion and a probable sinus infection since last week. Only a few dizzy spells today, when getting up off bench.

Strength - 9/10 - I felt good despite tired and sick
Endurance - 9/10 - Went through moderately fast with a little left in the tank
Recoverability - 9/10 - Got back at it quickly

[rpaul11]

Used to have a seminary classmate who served in that area.


small world :)

oh ok, I used to live in Meadville Crawford County
My outla.......errr I mean In-laws used to live in conneaut lake :)




Bama...how do you like the pendaly rows? Have you done other variations?

[bamazav]

Bama...how do you like the pendaly rows? Have you done other variations?

I do pendlays instead of a more standard rows because I have found them easier to keep form. Bent rows begin to hurt my lower back as I get heavier.

[CalebRM]

Sinus infections suckk bro. Get well and hit it hard!

[righter]

So, you're gone too now bama?!

Suddenly I feel very alone. :(

[rpaul11]

So, you're gone too now bama?!

Suddenly I feel very alone. :(

Still here...just no con cret :(

[bamazav]

Still here...just no con cret :(

x 2

We could never abandon our jog buddy.

[righter]

Still here...just no con cret :(


x 2

We could never abandon our jog buddy.

Awww, thanks guyz! I'm about out. Figure I've got another week's worth. Was afraid this log would turn into an echo chamber!


Monday: Spin and a Tri-set

Added Con Cret to XF shake.

Arrived at the gym a bit early for spin class, so I decided to do a tri-set on biceps. Nothing heavy or intense, basically just enough to get a fast pump.

Prone Incline Curls:
3 x 12.5 x 10
Incline Curls:
3 x 12.5 x 10
Hammer Curls:
3 x 12.5 x 10

Spin was fun and intense and brutal, as usual. The most difficult interval we do is bike squats. I love me some squats, but bike squats suck! You go heavy on the tension, stand and bend your knees, bringing your hips really low, below the seat, as low as you can go. Then you hold it there and pedal. Kills my quads every time! Burrrrrrn!
Tomorrow is GVT. Totally psyched and at the same time, a bit intimidated. Things are getting super tough as the weight increases!

Overall Impressions:

My energy was a little low during spin. I hit it hard for the first 30 mins, but the last 15 I was kinda dragging. Still, went and got it done, so all is well in Righterland. :D

Strength: 8/10
Endurance: 7/10
Recovery: 9/10

[bamazav]

hello ello ello ello Jenn enn enn enn are you here ere ere ere??????


Wow, it is like an echo chamber in here!

[JohnButz]

Awww, thanks guyz! I'm about out. Figure I've got another week's worth. Was afraid this log would turn into an echo chamber!


Monday: Spin and a Tri-set

Added Con Cret to XF shake.

Arrived at the gym a bit early for spin class, so I decided to do a tri-set on biceps. Nothing heavy or intense, basically just enough to get a fast pump.

Prone Incline Curls:
3 x 12.5 x 10
Incline Curls:
3 x 12.5 x 10
Hammer Curls:
3 x 12.5 x 10

Spin was fun and intense and brutal, as usual. The most difficult interval we do is bike squats. I love me some squats, but bike squats suck! You go heavy on the tension, stand and bend your knees, bringing your hips really low, below the seat, as low as you can go. Then you hold it there and pedal. Kills my quads every time! Burrrrrrn!
Tomorrow is GVT. Totally psyched and at the same time, a bit intimidated. Things are getting super tough as the weight increases!

Overall Impressions:

My energy was a little low during spin. I hit it hard for the first 30 mins, but the last 15 I was kinda dragging. Still, went and got it done, so all is well in Righterland. :D

Strength: 8/10
Endurance: 7/10
Recovery: 9/10

Those bike squats sound brutal. An isometric hold + the pedaling---I think I would be cramped up beyond belief! Awesome job getting that bicep work in too! Incredible energy and work capacity!

[storm1507]

Nice final workout Pastor. I was going to say that's a whole lot of sets, but I guess the alternating sets at the beginning threw me off.

righter....That spinning session sounds like it is something I don't want to do. It's funny, as a kid, I loved riding and even adored my bike. I was worse than a 16 yr old w/ a new car. But now, I don't have any desire to ride at all.

Pretty good quick bicep workout as well.

[RyouBakua]

a kid, I loved riding and even adored my bike. I was worse than a 16 yr old w/ a new car. But now, I don't have any desire to ride at all.


who would want to ride when its fa-reezing

[righter]

Those bike squats sound brutal. An isometric hold + the pedaling---I think I would be cramped up beyond belief! Awesome job getting that bicep work in too! Incredible energy and work capacity!

Thanks, John! Yup, it's the hold that kills ya on the bike squats. They are seriously painful! OMG. Hope your training is brilliant today! :)


righter....That spinning session sounds like it is something I don't want to do. It's funny, as a kid, I loved riding and even adored my bike. I was worse than a 16 yr old w/ a new car. But now, I don't have any desire to ride at all.

Pretty good quick bicep workout as well.

Hi storm! Yeah, I really enjoyed biking as a kid. In fact, I sort of enjoyed lugging heavy things around too. Seems I'm getting back in touch with my inner child through fitness! :D




GVT: Back and Chest
http://i1140.photobucket.com/albums/n569/righter4/IMG_4964-1.jpg

Woke up this morning super energized, just felt fabulous and absolutely ready to kill today's GVT! This chick was on a mission! So without further ado ... Let's go!

Added 2 heapers of Con Cret to XF shake.

Warm up
Jump rope: 500
Seated Cbl Rows: 3 x 40 x 10

BO Oly Rows
10 x 80 x 10
(60 sec rest between sets)

I was super pumped today. I cranked up the techno and knocked these biches out! That's 5 lbs higher than last week. Next week they go up 5 more.

Bench Press
10 x 75 x 10
(60 sec rest between sets)

This surprised me. In a good way! I really didn't think I would get them all. I started struggling around set 5 and by set 8 I was half out of my mind! But I did it. I love the confidence that comes with achieving these small milestones. It's pure adrenaline.

Took 5 mins rest after benching, and a quick pic in the locker room! I is much happy!
http://i1140.photobucket.com/albums/n569/righter4/gymmar1st-1.jpg

Assistance

Chin ups
40 assist x 7 (wu)
[size=2]BW x 9!!!!PR!
BW x 7
BW x 5

Okay, well I'm high as kite after doing nine. :D Soooo close to ten! It took everything I had to get the last 5. I must've been pulling for like 15 secs on the last rep. Srs. Cracks me up!

HS Iso Lat Wide Chest
145 x 10
165 x 8
180 x 4 PR

Things were going so well, I thought what the hell, I'll just put 180 on there and see what happens. lol, the seat fell out below me doing the 180--it's the rolly kind?--But I was pushing so hard my body remained stabilized for 2 more reps.

HS Iso Lat Row (standing)
70 x 10
120 x 8
140 x 6

I think you're supposed to sit down for this, but I prefer standing, pressed up against the pad. Bit of a different angle. Me likey. :)

Incline Flys
25 x 7
27.5 x 6
30 x 5

Overall Impressions

Gawd, I was friggen animal today! I ♥ days like this! Just super strong, pumped, felt great! One of my best days at the gym in a while. Hope this trend keeps up for the rest of the week! Tomorrow I've got crazzzzy squatting to do!

Strength: 10/10
Endurance: 10/10
Recovery: TBA

[JohnButz]

Thanks, John! Yup, it's the hold that kills ya on the bike squats. They are seriously painful! OMG. Hope your training is brilliant today! :)



Hi storm! Yeah, I really enjoyed biking as a kid. In fact, I sort of enjoyed lugging heavy things around too. Seems I'm getting back in touch with my inner child through fitness! :D




GVT: Back and Chest
http://i1140.photobucket.com/albums/n569/righter4/IMG_4964-1.jpg

Woke up this morning super energized, just felt fabulous and absolutely ready to kill today's GVT! This chick was on a mission! So without further ado ... Let's go!

Added 2 heapers of Con Cret to XF shake.

Warm up
Jump rope: 500
Seated Cbl Rows: 3 x 40 x 10

BO Oly Rows
10 x 80 x 10
(60 sec rest between sets)

I was super pumped today. I cranked up the techno and knocked these biches out! That's 5 lbs higher than last week. Next week they go up 5 more.

Bench Press
10 x 75 x 10
(60 sec rest between sets)

This surprised me. In a good way! I really didn't think I would get them all. I started struggling around set 5 and by set 8 I was half out of my mind! But I did it. I love the confidence that comes with achieving these small milestones. It's pure adrenaline.

Took 5 mins rest after benching, and a quick pic in the locker room! I is much happy!
http://i1140.photobucket.com/albums/n569/righter4/gymmar1st-1.jpg

Assistance

Chin ups
40 assist x 7 (wu)
[size=2]BW x 9!!!!PR!
BW x 7
BW x 5

Okay, well I'm high as kite after doing nine. :D Soooo close to ten! It took everything I had to get the last 5. I must've been pulling for like 15 secs on the last rep. Srs. Cracks me up!

HS Iso Lat Wide Chest
145 x 10
165 x 8
180 x 4 PR

Things were going so well, I thought what the hell, I'll just put 180 on there and see what happens. lol, the seat fell out below me doing the 180--it's the rolly kind?--But I was pushing so hard my body remained stabilized for 2 more reps.

HS Iso Lat Row (standing)
70 x 10
120 x 8
140 x 6

I think you're supposed to sit down for this, but I prefer standing, pressed up against the pad. Bit of a different angle. Me likey. :)

Incline Flys
25 x 7
27.5 x 6
30 x 5

Overall Impressions

Gawd, I was friggen animal today! I ♥ days like this! Just super strong, pumped, felt great! One of my best days at the gym in a while. Hope this trend keeps up for the rest of the week! Tomorrow I've got crazzzzy squatting to do!

Strength: 10/10
Endurance: 10/10
Recovery: TBA

Wow! Jennifer! Great Job! A PR on the chins--way to go! Looks like an all-around awesome day! Bench and Rows are ramping upward too! Way to tough out that last rep!

[rpaul11]

great work Jen. Some nice increases. Delts look good in your pic too.

oh..and 9 pullups? you suk :p Neg'd :D

[bamazav]

Great work Jenn. First time I have slowed down enough to read your notebook. You are hilarious. I feel so boring now.

[rpaul11]

Great work Jenn. First time I have slowed down enough to read your notebook. You are hilarious. I feel so boring now.

I expecially like the dominatrix part


:D


wut? :p

[righter]

Wow! Jennifer! Great Job! A PR on the chins--way to go! Looks like an all-around awesome day! Bench and Rows are ramping upward too! Way to tough out that last rep!

Thanks, John! Yeah the chins were definitely a highlight! Getting close to ten!! :)


great work Jen. Some nice increases. Delts look good in your pic too.

oh..and 9 pullups? you suk : p Neg'd : D

Thanks, Rich! But they're chins, not pulls. Pulls are a lot harder (for me). Not even sure I could get more than two. Haven't tried for a while, though.


Great work Jenn. First time I have slowed down enough to read your notebook. You are hilarious. I feel so boring now.

:D

You're not boring, bama. I'm just neurotic!


I expecially like the dominatrix part


: D


wut? : p

lolz. That bench press was mine. ;)

[erinlee01]

I'm just happy to see that I'm not the only one who writes goofy notes in her notebook. I have smiley and sad faces, a variety of curse words, notes about the lousy music when my ipod is dead, and random thoughts that pop into my head as I work out. :D

[storm1507]

Great job on the chins. If you move them to the beginning of the workout......DOUBLE DIGITS!!!


I expecially like the dominatrix part


:D


wut? :p

Dang, it took me 5 min to find that. :( :D

[bamazav]

Warmups
2 minutes fast recumbant bike
2 sets on reverse hyper table

Hack Squats
8 x 115
8 x 135
DB Flyes
8 x 25
Hack Squats
8 x 140
DB Flyes
8 x 25

V-Handle Rows
8 x 95
8 x 105
8 x 120

Standing Arnold Press
8 x 25
8 x 35
5 x 45

BB Floor Press
8 x 95
8 x 115
8 x 125

Alt Hammer Curls
3 x 8 x 25
Decline Skulls
3 x 8 x 20
Hanging Knee Raises
3 x 10 x BW

Notes
My back was not feeling deadlifts today. It is a tad tender, telling me it is about recovery week time. Not sure if I am going to take both Friday and Monday off. If I train Friday that gives me 4.5 days of rest if I don't a full 7. Decisions, decision.

Everything felt pretty good today. I am loving the floor presses, I could have gone on with these. The rows were just tough enough. The hacks were giving me some burn in areas of the quads the backs just aren't hitting. Now if I could only start to see some difference. Bout to give up both the mirror and the scale because both are frustrating the stew out of me, and I haven't had any stew in months. I am afraid to cut cals any more, need what little energy I have. Who knows? We will see in a few weeks when I measure and pinch again. [End of Ramble]

Con-Cret
I scraped, shaked and licked out (ok, not really) all the final residue in the pineapple container to get a serving of Con-Cret this morning. Mixed with my myofusion and drank about 45 minutes before heading out. I wish I could say I noticed something remarkable, but all I noticed was consistent with all of my previous experiences. Most notable is the recovery time between sets. This is what I like most.

Strength- 9/10
endurance - 9/10
Recoverability - 9/10

If you are readingcon-cret this and havecon-cret not tried this productcon-cret, Go NOW!con-cret before the storecon-cret sells out. Buy a bottlecon-cret, wait! buy two bottles (keep a spare in the medicine cabinetcon-cret). Use it each day. You will like it!con-cret

Thought I would try a little subliminal messaging.

[alexpetrou]

Warmups
2 minutes fast recumbant bike
2 sets on reverse hyper table

Hack Squats
8 x 115
8 x 135
DB Flyes
8 x 25
Hack Squats
8 x 140
DB Flyes
8 x 25

V-Handle Rows
8 x 95
8 x 105
8 x 120

Standing Arnold Press
8 x 25
8 x 35
5 x 45

BB Floor Press
8 x 95
8 x 115
8 x 125

Alt Hammer Curls
3 x 8 x 25
Decline Skulls
3 x 8 x 20
Hanging Knee Raises
3 x 10 x BW

Notes
My back was not feeling deadlifts today. It is a tad tender, telling me it is about recovery week time. Not sure if I am going to take both Friday and Monday off. If I train Friday that gives me 4.5 days of rest if I don't a full 7. Decisions, decision.

Everything felt pretty good today. I am loving the floor presses, I could have gone on with these. The rows were just tough enough. The hacks were giving me some burn in areas of the quads the backs just aren't hitting. Now if I could only start to see some difference. Bout to give up both the mirror and the scale because both are frustrating the stew out of me, and I haven't had any stew in months. I am afraid to cut cals any more, need what little energy I have. Who knows? We will see in a few weeks when I measure and pinch again. [End of Ramble]

Con-Cret
I scraped, shaked and licked out (ok, not really) all the final residue in the pineapple container to get a serving of Con-Cret this morning. Mixed with my myofusion and drank about 45 minutes before heading out. I wish I could say I noticed something remarkable, but all I noticed was consistent with all of my previous experiences. Most notable is the recovery time between sets. This is what I like most.

Strength- 9/10
endurance - 9/10
Recoverability - 9/10

If you are readingcon-cret this and havecon-cret not tried this productcon-cret, Go NOW!con-cret before the storecon-cret sells out. Buy a bottlecon-cret, wait! buy two bottles (keep a spare in the medicine cabinetcon-cret). Use it each day. You will like it!con-cret

Thought I would try a little subliminal messaging.


I like the sublminal message lol! Great workout btw

[righter]

^^^Bama licked the bowl! :D Great job, dude!


I'm just happy to see that I'm not the only one who writes goofy notes in her notebook. I have smiley and sad faces, a variety of curse words, notes about the lousy music when my ipod is dead, and random thoughts that pop into my head as I work out. : D

lol, the few times I have forgotten my notebook it was like forgetting my ipod. Just sucked. Walked around with a crappy look on my face! :mad: The notebook is not only good for me, but for others who are around me! :D


Great job on the chins. If you move them to the beginning of the workout......DOUBLE DIGITS!!!

Dang, it took me 5 min to find that. : ( : D

For some reason, I do better on chins in the middle of a workout, after I'm in the zone. It can take me a few exercises to get in the zone, if that makes sense?


GVT: Legz
http://i1140.photobucket.com/albums/n569/righter4/march2-1.jpg

I knew today was going to be brutal, but the question was: brutal wonderful or brutal sucketh? Think I got a little of both! Let's go!

Added 2 scoops of Con Cret to XF shake.

Warm up
Jump rope: 500
Reverse lunges: bw x 15

Glute Machine
10 x 125 x 10
(60 sec rest between sets)

I decided to do the glute machine first, just get it out of the way. It sucked, as always, but not nearly as bad as when it's last in the line up. Something about the glute machine as a finisher is just torture! Weight went up 7.5 lbs this week. Goes up again next week.

Squats
10 x 130 x 10
(60 sec rest between sets)

Weight went up 5 lbs from last week. Struggled here, but in the end, knocked em out! My head got pretty crazy around set 7! I truly believe I owe sets 9-10 to Eazy-E. I dunno if I could've done them without him! Weight goes up again 5 lbs next week.

Shot of me before leg press.
http://i1140.photobucket.com/albums/n569/righter4/mar21hpy-1.jpg
Feeling great! Squat friendly!

Leg Press
10 x 220 x 10
(60 sec rest between sets)

Shot of me after Leg Press:
http://i1140.photobucket.com/albums/n569/righter4/mar24uhp-1.jpg
It was cruel and unusual. That's all.

Assistance

SLDL
45 x 10
85 x 10
95 x 10
100 x 10

Took it easy on these. Hamstring felt better this week.

Leg Ext
37.5 x 10
3 x 100 x 10

Lying Leg Curls
62.5 x 7 <--this hurt, so I lowered it.
2 x 50 x 10

Froggy Squats
3 x BW x 15

Foambat
Ahhhhhh! 10 min of heaven spreading sunshine!

Overall Impressions:

Today wasn't as awesome as yesterday, but I was definitely pleased. Got all my reps for the 10x10's and struggled a lot on assistance, but that's how it usually goes on leg day. So, I had a solid workout. Felt good throughout, with the exception of the leg press, which sucked.

Strength: 9.5/10
Endurance: 9/10
Recovery: 10/10 No DOMS from yesterday at all.

[bamazav]

Fantastic JENN, you killed it. Did you crawl home?

[JohnButz]

^^^Bama licked the bowl! :D Great job, dude!



lol, the few times I have forgotten my notebook it was like forgetting my ipod. Just sucked. Walked around with a crappy look on my face! :mad: The notebook is not only good for me, but for others who are around me! :D



For some reason, I do better on chins in the middle of a workout, after I'm in the zone. It can take me a few exercises to get in the zone, if that makes sense?


GVT: Legz
http://i1140.photobucket.com/albums/n569/righter4/march2-1.jpg

I knew today was going to be brutal, but the question was: brutal wonderful or brutal sucketh? Think I got a little of both! Let's go!

Added 2 scoops of Con Cret to XF shake.

Warm up
Jump rope: 500
Reverse lunges: bw x 15

Glute Machine
10 x 125 x 10
(60 sec rest between sets)

I decided to do the glute machine first, just get it out of the way. It sucked, as always, but not nearly as bad as when it's last in the line up. Something about the glute machine as a finisher is just torture! Weight went up 7.5 lbs this week. Goes up again next week.

Squats
10 x 130 x 10
(60 sec rest between sets)

Weight went up 5 lbs from last week. Struggled here, but in the end, knocked em out! My head got pretty crazy around set 7! I truly believe I owe sets 9-10 to Eazy-E. I dunno if I could've done them without him! Weight goes up again 5 lbs next week.

Shot of me before leg press.
http://i1140.photobucket.com/albums/n569/righter4/mar21hpy-1.jpg
Feeling great! Squat friendly!

Leg Press
10 x 220 x 10
(60 sec rest between sets)

Shot of me after Leg Press:
http://i1140.photobucket.com/albums/n569/righter4/mar24uhp-1.jpg
It was cruel and unusual. That's all.

Assistance

SLDL
45 x 10
85 x 10
95 x 10
100 x 10

Took it easy on these. Hamstring felt better this week.

Leg Ext
37.5 x 10
3 x 100 x 10

Lying Leg Curls
62.5 x 7 <--this hurt, so I lowered it.
2 x 50 x 10

Froggy Squats
3 x BW x 15

Foambat
Ahhhhhh! 10 min of heaven spreading sunshine!

Overall Impressions:

Today wasn't as awesome as yesterday, but I was definitely pleased. Got all my reps for the 10x10's and struggled a lot on assistance, but that's how it usually goes on leg day. So, I had a solid workout. Felt good throughout, with the exception of the leg press, which sucked.

Strength: 9.5/10
Endurance: 9/10
Recovery: 10/10 No DOMS from yesterday at all.

Very Impressive Jennifer! Those Squats are blowing up! You will be using the big wheels next time! I also have to love any post with an Easy E reference! :D Great work Today!

[DBLBacn]

great workouts in this thread. 10 sets of anything has to be killer! i would probably curl up into the fetal position and cry by set 6...

http://diehipster.files.wordpress.com/2010/05/drunkhipster.jpg

[Pretty Hardcore]

Warmups
2 minutes fast recumbant bike
2 sets on reverse hyper table

Hack Squats
8 x 115
8 x 135
DB Flyes
8 x 25
Hack Squats
8 x 140
DB Flyes
8 x 25

How did you like this superset? Looks tough.


[If you are readingcon-cret this and havecon-cret not tried this productcon-cret, Go NOW!con-cret before the storecon-cret sells out. Buy a bottlecon-cret, wait! buy two bottles (keep a spare in the medicine cabinetcon-cret). Use it each day. You will like it!con-cret

Thought I would try a little subliminal messaging.

Love the subliminal message. :)



10 x 130 x 10
(60 sec rest between sets)

Weight went up 5 lbs from last week. Struggled here, but in the end, knocked em out! My head got pretty crazy around set 7! I truly believe I owe sets 9-10 to Eazy-E. I dunno if I could've done them without him! Weight goes up again 5 lbs next week.

Wow, very impressive. Great job on the squats.

[storm1507]

Nice final workout pastor. LOL, at the message.

righter...amazing 10 x 10 work. LOL @ your jounal. I don't think I would want to go back and relive some of those tough routines, so I keep my journal pretty clean. :)

Oh, the people I have talked to that have done GVT advise not to keep this routine in the program too long.

[rpaul11]

no more con cret bama! :(

Jen...I lauged my ass off at your Leg Press comments LOL.

[bamazav]

How did you like this superset? Looks tough.



Love the subliminal message. :)

Thanks on both accounts. My Wednesday work is the light day of the week. I have started alternating flyes with pullovers in between squat sets. I don't feel like I have squatted correctly without them.


Nice final workout pastor. LOL, at the message.

Thanks my friend. You ready for the SEC tourney? Bama's loss to the Gators all but assured them of an invite to the NIT


no more con cret bama! :(

That is what I am saying!

[storm1507]

Thanks on both accounts. My Wednesday work is the light day of the week. I have started alternating flyes with pullovers in between squat sets. I don't feel like I have squatted correctly without them.

Thanks my friend. You ready for the SEC tourney? Bama's loss to the Gators all but assured them of an invite to the NIT


That is what I am saying!

We are still trying to get a first round bye in the tourney. A victory AT Tenn. Sunday may secure that.

[bamazav]

We are still trying to get a first round bye in the tourney. A victory AT Tenn. Sunday may secure that.

We have to beat GA at Athens and pray or win the tourney to have a shot at the NCAA's. I guess that is still not bad for a team that was supposed to be 4th in the weaker division this year.

We lived in TN for 8 years. I am a UK fan on Sunday.

[righter]

Fantastic JENN, you killed it. Did you crawl home?

Yeah, pretty much! It was grueling. The toughest GVT session to date. And next week's just gonna get tougher. :o


Very Impressive Jennifer! Those Squats are blowing up! You will be using the big wheels next time! I also have to love any post with an Easy E reference! : D Great work Today!

Thanks, John! I know, no more training wheelz after this week. I'm a bit intimidated, but at the same time, super psyched! Hope you are having a lovely day! :)


great workouts in this thread. 10 sets of anything has to be killer! i would probably curl up into the fetal position and cry by set 6...

http://diehipster.files.wordpress.com/2010/05/drunkhipster.jpg

lol, it's pretty intense, yes! It's the amount of time between sets that really gets you, though. 60 secs is not very long. At all.


Wow, very impressive. Great job on the squats.

Hey, thank you! Hope you are doing good! :)


righter...amazing 10 x 10 work. LOL @ your jounal. I don't think I would want to go back and relive some of those tough routines, so I keep my journal pretty clean. : )

Oh, the people I have talked to that have done GVT advise not to keep this routine in the program too long.

Hey storm! Yeah, I'll do GVT for 11-12 weeks and then move on. Next week is my 5th week, so i think I can make it to 11. I'll switch things up, though, around week 6.


Jen...I lauged my ass off at your Leg Press comments LOL.

OMG it was torture, Rich. Something about LP being the last 10x10 really pushed it all over the edge! Next week, squats will be last. I don't even want to think about it.

[storm1507]

ProMera would like to congratulate Alexpetrou and DBLBacn on winning a bottle of ProMera's new preworkout supp...Beta-Cret!

There will be additional opportunities for our loggers who have done a great job visiting and comparing results with the rest of the Con-Cret family. Also, being active in and creating an interesting and unique Con-Cret log will be noted as well.

I am copy/pasting this in every active Con-Cret log to let each of you know that ProMera will be doing this continually as a way to thank our loggers.

[righter]

Thurs: Circuit & Spin

My spin class was this evening, but I went to the gym this morning for a circuit. Added Con Cret to shake before circuit and before spin.

A.M. Circuit:

Here's how it's done:
1 exercise set + Jump rope (100-150 revs) = 1 Set.
45 seconds rest between sets

Jump Rope:
3 x 150
Assisted Dips:
3 x 10 (40 lbs assist)

Jump Rope:
3 x 150
Sissy Squats:
3 x 15 (static hold for 10 sec on rep 15)

Jump Rope:
3 x 150
Push Ups:
3 x 10

Jump Rope:
150
Walking Lunges:
1 x 30 x 40

Too many people in my damn way to do these today. Everyone wanted to just hang out in the long aisle I use for lunges. Too annoying, so I switched them out for plate-loaded kneeling leg curls.

Jump Rope:
3 x 150
PLKLC:
3 x 25 x 15

Jump Rope:
3 x 100
Prone Incline Curls:
3 x 12.5's x 10

Jump Rope:
3 x 100
Inverted Rows:
3 x bw x 10

Foambat: 10 mins

Total time: 50-55 min.
JP Total Revs: 2550

Spin

Kinda took it easy at spin tonight since legs were yesterday and I'm a tad sore. Still had a great workout, just nothing super intense.

Overall Impressions: So far, so good! I have some DOMS today, but nothing severe, and I had a really tough leg workout yesterday. Felt good enough to wake up and do a circuit, so I think that is a good enough sign.

Strength: 8/10
Endurance: 9/10
Recovery: 8/10

[JohnButz]

Thurs: Circuit & Spin

My spin class was this evening, but I went to the gym this morning for a circuit. Added Con Cret to shake before circuit and before spin.

A.M. Circuit:

Here's how it's done:
1 exercise set + Jump rope (100-150 revs) = 1 Set.
45 seconds rest between sets

Jump Rope:
3 x 150
Assisted Dips:
3 x 10 (40 lbs assist)

Jump Rope:
3 x 150
Sissy Squats:
3 x 15 (static hold for 10 sec on rep 15)

Jump Rope:
3 x 150
Push Ups:
3 x 10

Jump Rope:
150
Walking Lunges:
1 x 30 x 40

Too many people in my damn way to do these today. Everyone wanted to just hang out in the long aisle I use for lunges. Too annoying, so I switched them out for plate-loaded kneeling leg curls.

Jump Rope:
3 x 150
PLKLC:
3 x 25 x 15

Jump Rope:
3 x 100
Prone Incline Curls:
3 x 12.5's x 10

Jump Rope:
3 x 100
Inverted Rows:
3 x bw x 10

Foambat: 10 mins

Total time: 50-55 min.
JP Total Revs: 2550

Spin

Kinda took it easy at spin tonight since legs were yesterday and I'm a tad sore. Still had a great workout, just nothing super intense.

Overall Impressions: So far, so good! I have some DOMS today, but nothing severe, and I had a really tough leg workout yesterday. Felt good enough to wake up and do a circuit, so I think that is a good enough sign.

Strength: 8/10
Endurance: 9/10
Recovery: 8/10

2550 Jumps are insane! That in itself is very daunting + all the other work. I think we have discovered the perpetual motion machine---It goes by the moniker "Righter!" :D Nice Work!

[bamazav]

2550 Jumps are insane! That in itself is very daunting + all the other work. I think we have discovered the perpetual motion machine---It goes by the moniker "Righter!" :D Nice Work!

Agreed. 2550 jumps is considered "taking it easy on the legs." http://i615.photobucket.com/albums/tt237/mjaniew/Everyday%20Smileys/ROFL.gif

[RyouBakua]

Con-Cret
I scraped, shaked and licked out (ok, not really) all the final residue in the pineapple container to get a serving of Con-Cret this morning. Mixed with my myofusion and drank about 45 minutes before heading out. I wish I could say I noticed something remarkable, but all I noticed was consistent with all of my previous experiences. Most notable is the recovery time between sets. This is what I like most.

Strength- 9/10
endurance - 9/10
Recoverability - 9/10

If you are readingcon-cret this and havecon-cret not tried this productcon-cret, Go NOW!con-cret before the storecon-cret sells out. Buy a bottlecon-cret, wait! buy two bottles (keep a spare in the medicine cabinetcon-cret). Use it each day. You will like it!con-cret

Thought I would try a little subliminal messaging.


i like that! (just might have to use it sometimes!)


great job Bama! couldnt ask for anything more

[rpaul11]

Agreed. 2550 jumps is considered "taking it easy on the legs." http://i615.photobucket.com/albums/tt237/mjaniew/Everyday%20Smileys/ROFL.gif

couldnt have said it any better


you're doing our log proud Jen. :D

[bamazav]

i like that! (just might have to use it sometimes!)


great job Bama! couldnt ask for anything more

Anything I can do to help.

[TheMatzah]

subbd late, looks like it was a great log with progress. Congrats to all of u!

[bamazav]

Well, welcome late!

[rpaul11]

subbd late, looks like it was a great log with progress. Congrats to all of u!

welcome to the party....too bad its over :p

:D kidding :) you can watch Jen Kick ASS for a few more workouts

[TheMatzah]

welcome to the party....too bad its over :p

:D kidding :) you can watch Jen Kick ASS for a few more workouts

Aite, sounds good...


I just finished Day 3 of mine, feel free to join in:
http://forum.bodybuilding.com/showthread.php?t=132305653

[righter]

Oops, forgot to log this earlier! :o



GVT: Delts, Biceps, & Triceps


Added 2 scoops Con Cret to XF shake.

Warm up:
Jump rope x 150
Arnies: 15 x 15
Jump rope x 150
Lat curls: 30 x 15
Jump rope x 150
OH Cbl Ext: 40 x 15

BB Curls
10 x 50 x 11
(60 sec rest between sets)

V-handle Pushdowns
10 x 85 x 10
(60 sec rest between sets)

Military Press
5 x 65 x 10
1 x 65 x 9
1 x 65 x 8
1 x 65 x 7
1 x 65 x 7
1 x 65 x 7
(60 sec rest between sets)

Assistance

Incline DB Curls:
15's x 7
17.5's x 7
20's x 6
20's x 5

Elevated Bench Dips:
BW x 10
2 x 35 (plate) x 10

Cbl Upright Rows:
60 x 10
80 x 7
100 x 6

Overall Impressions: I'm about out of product. Think I've got enough for spin tomorrow and that's it. I had a decent day at the gym. Nothing off the charts, but felt good walking out. I knew those MP's were going to be super difficult, especially as my last 10x10.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10

[righter]

2550 Jumps are insane! That in itself is very daunting + all the other work. I think we have discovered the perpetual motion machine---It goes by the moniker "Righter!" :D Nice Work!

lol, thanks John! I like that ... Perpetual Motion Machine. ;)


Agreed. 2550 jumps is considered "taking it easy on the legs." http://i615.photobucket.com/albums/tt237/mjaniew/Everyday%20Smileys/ROFL.gif

Hellllo Bam! :) Once you get used to it, it's really not that bad. Except for at the beginning and the end. Sometimes in the middle too, lol. :D


couldnt have said it any better

you're doing our log proud Jen. :D

Thanks, Rich! :o Hope you're having a super day!

[bamazav]

Hellllo Bam! :) Once you get used to it, it's really not that bad. Except for at the beginning and the end. Sometimes in the middle too, lol. :D



I have been wanting to jump rope as part of my training, but I get so frustrated starting and stopping so often. I am not very good. I never got the jump rope gene.

[TheMatzah]

I have been wanting to jump rope as part of my training, but I get so frustrated starting and stopping so often. I am not very good. I never got the jump rope gene.

Yep it's tough for me too, can go about 5 mins then I'm done.

http://media.fukung.net/images/14286/0993a0dcba8a006cf599d90fe8610883.gif

[righter]

I have been wanting to jump rope as part of my training, but I get so frustrated starting and stopping so often. I am not very good. I never got the jump rope gene.

Just gotta practice! I could only do 50-100 at first without missing. I jumped rope a lot as a kid, though, so I picked it up fairly quick.


Yep it's tough for me too, can go about 5 mins then I'm done.

http://media.fukung.net/images/14286/0993a0dcba8a006cf599d90fe8610883.gif

lol, 5 min aint bad at all! That's actually really good!

[RyouBakua]

i used to suck at jumping rope


then it was mandatory for Muay Thai training

(picked it up pretty fast after that)



looking good Righter! patiently awaiting your next workout

[TheMatzah]

Just gotta practice! I could only do 50-100 at first without missing. I jumped rope a lot as a kid, though, so I picked it up fairly quick.



lol, 5 min aint bad at all! That's actually really good!

Appreciate it madame Righter... there's a dude at my gym that can go over an hour without stopping or missing a beat.. that's impressive.

[rpaul11]

I used to jump rope quite a bit...but that was bout 25 yrs ago. I did it for offseason training. I was a soccer goalkeeper and it really helped with footspeed.

I could go for 15 or 20 mins back then without stopping.

I could go for about 1 now :D

[JohnButz]

Oops, forgot to log this earlier! :o



GVT: Delts, Biceps, & Triceps


Added 2 scoops Con Cret to XF shake.

Warm up:
Jump rope x 150
Arnies: 15 x 15
Jump rope x 150
Lat curls: 30 x 15
Jump rope x 150
OH Cbl Ext: 40 x 15

BB Curls
10 x 50 x 11
(60 sec rest between sets)

V-handle Pushdowns
10 x 85 x 10
(60 sec rest between sets)

Military Press
5 x 65 x 10
1 x 65 x 9
1 x 65 x 8
1 x 65 x 7
1 x 65 x 7
1 x 65 x 7
(60 sec rest between sets)

Assistance

Incline DB Curls:
15's x 7
17.5's x 7
20's x 6
20's x 5

Elevated Bench Dips:
BW x 10
2 x 35 (plate) x 10

Cbl Upright Rows:
60 x 10
80 x 7
100 x 6

Overall Impressions: I'm about out of product. Think I've got enough for spin tomorrow and that's it. I had a decent day at the gym. Nothing off the charts, but felt good walking out. I knew those MP's were going to be super difficult, especially as my last 10x10.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10

Nice work here today--I mean yesterday, it is almost 2 a.m. here. :) Your strength is really climbing. That is some awesome pressing and when you move to a different program after the GVT you are going to really reap some rewards from all this hard work. Have a great weekend!

[storm1507]

welcome to the party....too bad its over :p

:D kidding :) you can watch Jen Kick ASS for a few more workouts

You do know that is why everyone is in here don't you. ;)


Oops, forgot to log this earlier! :o



GVT: Delts, Biceps, & Triceps


Added 2 scoops Con Cret to XF shake.

Warm up:
Jump rope x 150
Arnies: 15 x 15
Jump rope x 150
Lat curls: 30 x 15
Jump rope x 150
OH Cbl Ext: 40 x 15

BB Curls
10 x 50 x 11
(60 sec rest between sets)

V-handle Pushdowns
10 x 85 x 10
(60 sec rest between sets)

Military Press
5 x 65 x 10
1 x 65 x 9
1 x 65 x 8
1 x 65 x 7
1 x 65 x 7
1 x 65 x 7
(60 sec rest between sets)

Assistance

Incline DB Curls:
15's x 7
17.5's x 7
20's x 6
20's x 5

Elevated Bench Dips:
BW x 10
2 x 35 (plate) x 10

Cbl Upright Rows:
60 x 10
80 x 7
100 x 6

Overall Impressions: I'm about out of product. Think I've got enough for spin tomorrow and that's it. I had a decent day at the gym. Nothing off the charts, but felt good walking out. I knew those MP's were going to be super difficult, especially as my last 10x10.

Strength: 9/10
Endurance: 8/10
Recovery: 9/10

Excellent work. Are those true BB Military presses?

[rpaul11]

You do know that is why everyone is in here don't you. ;)


Um...you do know why I asked her to be our journal partner don't you? ;)

I should get extra Con Cret for that one :D

[storm1507]

Let's see......extra stuff to Jen or Rich?? Hmmm, I wonder who I would choose???? :D

Oops.

[rpaul11]

Let's see......extra stuff to Jen or Rich?? Hmmm, I wonder who I would choose???? :D

Oops.

wow....you would have never asked her had it not been for me...if am SO not feeling the love :p

[storm1507]

wow....you would have never asked her had it not been for me...if am SO not feeling the love :p



Kinda like introducing your girl to your best buddy. :D He steals her and kicks you to the curb. LOL

I'm just messing w/ you. But, thanks for the introduction. ;)

[righter]

i used to suck at jumping rope

then it was mandatory for Muay Thai training

(picked it up pretty fast after that)

looking good Righter! patiently awaiting your next workout

Thanks, Ryou! :)


Appreciate it madame Righter... there's a dude at my gym that can go over an hour without stopping or missing a beat.. that's impressive.

That is impressive. I usually do it in sets. I'm not even sure how long I could go without stopping. Mine are more like speed rope intervals.


I used to jump rope quite a bit...but that was bout 25 yrs ago. I did it for offseason training. I was a soccer goalkeeper and it really helped with footspeed.

I could go for 15 or 20 mins back then without stopping.

I could go for about 1 now :D

One minute isn't bad if you're jumping fast! I'm not exactly sure, but my 1 min speed rope is over 200 revs. I timed it once and got 200 in 50 or so sec. At that pace, you can't go for very long. It's like sprinting.


Nice work here today--I mean yesterday, it is almost 2 a.m. here. : ) Your strength is really climbing. That is some awesome pressing and when you move to a different program after the GVT you are going to really reap some rewards from all this hard work. Have a great weekend!

Thanks, John! Yes, I'm very tempted to see what my 1 RM is now on some of these lifts. Hmm ... maybe that will be my gym project for tomorrow! Hope you're having a nice weekend!:)


You do know that is why everyone is in here don't you. ; )

Excellent work. Are those true BB Military presses?

I think they are true ones? I do them sitting with an oly bar. Bring it just below the chin and push up.


Um...you do know why I asked her to be our journal partner don't you? ; )

I should get extra Con Cret for that one : D

Because you're amazed at the depth of my intellect, not to mention my compassion and empathy for others?

:D

[righter]

Saturday: Spin FTW!

Added scoop of Con Cret to XF shake!

Not really much to say besides, it was spinfabulous! Oh lord, the music reallllly sucked today, though. I'm just not a fan of 80's hair bands, sorry. You can have them. Still had drenched-in-sweat spin session. Went tanning. I have a pretty good tan now. I'm ready for the beach!

Overall Impressions:

I still have enough product left for tomorrow! Yay! I was feeling a little weak this morning, but I haven't had a complete rest day in 2 weeks, so that may be a big part of it. Also, yesterday was pretty intense with three 10x10's. No DOMS at all today.

Strength: 8/10
Endurance: 8/10
Recovery: 10/10

[righter]

Sunday: Anything Goes ... Kinda
http://i1140.photobucket.com/albums/n569/righter4/IMG_5240.jpg

Nothing really scheduled for the gym today, but since I just finished up week 4 of GVT, I wanted to get some numbers to see how things were progressing. So, I went with that basic premise.

Added 2 scoops of Con Cret to XF shake.

Jump rope:
x 200
Timed for speed (1 min): 247 revs

Bench press:
45 x 10
85 x 3
95 x 9

Of all my lifts, this is the one that has improved the most. I used my last 5/3/1 session to calc my 1 RM and it was ~108. Now it's ~123. That's crazy!!

Squat
45 x 10
165 x 10
180 x 6

This lift actually went down. But I was having an off day with squats. I dunno. Just couldn't get them. Not even sure I went parallel on the 180's. Just wasn't feeling squat friendly. Oh well. Happens.

After squats, I was frustrated. Decided to try some chins ....

Chin ups:
40 assist x 10
BW x 10!!!

Koo Koo Ka Choo! Ta-ten baby! :D

Leg press
180 x 10
270 x 5
360 x 10

Not sure what my starting 1 RM was on these. I just went with it at the time. Now it's ~480.

Oly BO Rows
45 x 10
115 x 6

This lift has gone up just a tad, if anything. Starting 1 RM was 135 and now it's 138.

BB Curl
30 x 10
60 x 3
70 x 3 <--too ambitious, so I went back to 60
60 x 10

This one has gone up by 5 lbs. I could've done a few more reps on that 60, but just stopped at ten. That makes me happy!

Had planned on doing the Mil press, but saved it for last, then just didn't want to. So, I did jump rope intervals. Love my new bouncy kicks!

Jump rope Intervals: (60 sec rest)
200 x 5

Overall Impressions:

Wasn't really a training day for me, so I just wanted to get some figures, jump rope, and have fun. Low pressure kind of day. Success!

Strength: 8/10
Endurance: 8/10
Recovery: 10/10

[TheMatzah]

Sunday: Anything Goes ... Kinda
http://i1140.photobucket.com/albums/n569/righter4/IMG_5240.jpg

Nothing really scheduled for the gym today, but since I just finished up week 4 of GVT, I wanted to get some numbers to see how things were progressing. So, I went with that basic premise.

Added 2 scoops of Con Cret to XF shake.

Jump rope:
x 200
Timed for speed (1 min): 247 revs

Bench press:
45 x 10
85 x 3
95 x 9

Of all my lifts, this is the one that has improved the most. I used my last 5/3/1 session to calc my 1 RM and it was ~108. Now it's ~123. That's crazy!!

Squat
45 x 10
165 x 10
180 x 6

This lift actually went down. But I was having an off day with squats. I dunno. Just couldn't get them. Not even sure I went parallel on the 180's. Just wasn't feeling squat friendly. Oh well. Happens.

After squats, I was frustrated. Decided to try some chins ....

Chin ups:
40 assist x 10
BW x 10!!!

Koo Koo Ka Choo! Ta-ten baby! :D

Leg press
180 x 10
270 x 5
360 x 10

Not sure what my starting 1 RM was on these. I just went with it at the time. Now it's ~480.

Oly BO Rows
45 x 10
115 x 6

This lift has gone up just a tad, if anything. Starting 1 RM was 135 and now it's 138.

BB Curl
30 x 10
60 x 3
70 x 3 <--too ambitious, so I went back to 60
60 x 10

This one has gone up by 5 lbs. I could've done a few more reps on that 60, but just stopped at ten. That makes me happy!

Had planned on doing the Mil press, but saved it for last, then just didn't want to. So, I did jump rope intervals. Love my new bouncy kicks!

Jump rope Intervals: (60 sec rest)
200 x 5

Overall Impressions:

Wasn't really a training day for me, so I just wanted to get some figures, jump rope, and have fun. Low pressure kind of day. Success!

Strength: 8/10
Endurance: 8/10
Recovery: 10/10
Solid day, party on YO!
http://media.fukung.net/images/4916/crunk.gif

[righter]

Solid day, party on YO!
http://media.fukung.net/images/4916/crunk.gif

^^^Hahhaa! That's super cute!

Thanks! :)

[JohnButz]

Sunday: Anything Goes ... Kinda
http://i1140.photobucket.com/albums/n569/righter4/IMG_5240.jpg

Nothing really scheduled for the gym today, but since I just finished up week 4 of GVT, I wanted to get some numbers to see how things were progressing. So, I went with that basic premise.

Added 2 scoops of Con Cret to XF shake.

Jump rope:
x 200
Timed for speed (1 min): 247 revs

Bench press:
45 x 10
85 x 3
95 x 9

Of all my lifts, this is the one that has improved the most. I used my last 5/3/1 session to calc my 1 RM and it was ~108. Now it's ~123. That's crazy!!

Squat
45 x 10
165 x 10
180 x 6

This lift actually went down. But I was having an off day with squats. I dunno. Just couldn't get them. Not even sure I went parallel on the 180's. Just wasn't feeling squat friendly. Oh well. Happens.

After squats, I was frustrated. Decided to try some chins ....

Chin ups:
40 assist x 10
BW x 10!!!

Koo Koo Ka Choo! Ta-ten baby! :D

Leg press
180 x 10
270 x 5
360 x 10

Not sure what my starting 1 RM was on these. I just went with it at the time. Now it's ~480.

Oly BO Rows
45 x 10
115 x 6

This lift has gone up just a tad, if anything. Starting 1 RM was 135 and now it's 138.

BB Curl
30 x 10
60 x 3
70 x 3 <--too ambitious, so I went back to 60
60 x 10

This one has gone up by 5 lbs. I could've done a few more reps on that 60, but just stopped at ten. That makes me happy!

Had planned on doing the Mil press, but saved it for last, then just didn't want to. So, I did jump rope intervals. Love my new bouncy kicks!

Jump rope Intervals: (60 sec rest)
200 x 5

Overall Impressions:

Wasn't really a training day for me, so I just wanted to get some figures, jump rope, and have fun. Low pressure kind of day. Success!

Strength: 8/10
Endurance: 8/10
Recovery: 10/10

Very Impressive Jennifer! Great strength on the squats and it is awesome to see that 10 spot for the pull-ups! Got to love the "anything goes" days.

So, the next obvious question. What is your workout plan going to be next? Great job and have an awesome week!

[righter]

Very Impressive Jennifer! Great strength on the squats and it is awesome to see that 10 spot for the pull-ups! Got to love the "anything goes" days.

So, the next obvious question. What is your workout plan going to be next? Great job and have an awesome week!

Hey, John! Yeah getting that ten was exhilarating for sure! After GVT, I'm gonna do a P/RR/S type thing. Need to research it more, but from what I've read it sounds good, and I'm pretty sure that's the plan. Hope you have a wonderful day! :)

[rpaul11]

Hey, John! Yeah getting that ten was exhilarating for sure! After GVT, I'm gonna do a P/RR/S type thing. Need to research it more, but from what I've read it sounds good, and I'm pretty sure that's the plan. Hope you have a wonderful day! :)

howmuch longer will you be running the GVT? and any particular reason for a day off program? :)

[DBLBacn]

well done Jen! awesome improvement on the chest presses and don't worry, you'll kill those squats next time

[righter]

howmuch longer will you be running the GVT? and any particular reason for a day off program? :)

If body and mind permit, I will do 11 weeks on GVT, then complete deload for a week (go to the beach!) and start new program afterward. I'm really hoping I can do the 11 because I seem to be getting good results, but it's not an easy program. Those 10x10's can get crazy real quick!

Yesterday, there was nothing on my GVT schedule. My training days for that are Tues, Wed, and Fri. I do spin Mon, Thur, Sat. Just wanted to see how I was progressing, if at all.

[righter]

well done Jen! awesome improvement on the chest presses and don't worry, you'll kill those squats next time

Thanks! :) It was brought to my attention that my legs are getting much less rest these days, since I'm also doing a spin class 3 x week. Makes sense to me. Those spin classes can be grueling! Srs!

[JohnButz]

Hey, John! Yeah getting that ten was exhilarating for sure! After GVT, I'm gonna do a P/RR/S type thing. Need to research it more, but from what I've read it sounds good, and I'm pretty sure that's the plan. Hope you have a wonderful day! :)

I've seen that workout template before, it looks really good and covers all the muscle fibers really well.
Cool program!

[rpaul11]

dont rule out taking a few rest days so you can finish all 11 weeks :)

[righter]

I've seen that workout template before, it looks really good and covers all the muscle fibers really well.
Cool program!

Yeah, I've been reading up on it and it does seem to cover all the bases! :)


dont rule out taking a few rest days so you can finish all 11 weeks :)

haha! I know! :o When I was lifting 6 days a week, I required a complete rest day. My body just told me: REST. Now, I'm lifting 3 days a week, so things have changed a bit. I will take a complete rest day here soon, though. This weekend probably.

[bamazav]

Warmups
2 minutes recumbant
Rotator/shoulder work using tubes
empty bar squats

Squats
10 x 145
Dislocations
10 x 10
Squat
10 x 185
DB Flyes
10 x 25
Squats
10 x 205
Dislocations

Pendlay Rows
10 x 120
10 x 130
10 x 140

Behind the Neck Press
10 x 75
10 x 95
10 x 115

Squat Rack Floor Press
10 x 95
10 x 115
8 x 125

Walker dips
10
10
7

Chins
5
5
5

Calves
15 x 185
15 x 185

Notes
Taking Friday off was a good move on my part. Not only was the weekend busy, but I needed the rest. This week is equally crazy, they all will be until the middle of June at the earliest, but my schedule has changed to allow me to return to my beloved morning sessions. So crazy or not, I will be training. Woo HOO!
Squats - felt good today. I was a little wobbly on the last two reps so I will not add weight the next time
Dislocations - These were a favorite chest expansion exercise of John Grimek. Essentially it is a DB Pullover with each hand holding a DB instead of using one DB.
Pendlays - moved these forward allowing me to pull more and helped loosen up my shoulders for the following movements. They felt good. I increased each set weight wise, but will hold until I get 10 across.
Squat Rack Floor Press - I set the safety bars on lowest setting possible, about 15 inches off the floor. It is just about the distance from my elbows to my palms. At the bottom, my triceps are just barely touching the floor. I reset after every press. This really hit my chest today. I like it.
Dips - Numbers are up on first two sets, but I had to gut them all out.
Chins - I am near gassed by the time I get to these. I almost feel like I have moved backward on these.

Con-Cret
I had purchased a competitor's Kre the day before Storm approached me about logging for Con-Cret. I set it aside while I ran the Con-Cret log. Last week, when I finished off my CC, I started with this Kre in order to compare. Let me say this...THERE IS NO COMPARISON. As soon as I have some free supp bucks, spent my allotment on some bulk BCAA and Protein this month, I will be stocking up on Con-Cret!

I did not notice a drop in strength, as I had taken a few extra days of rest. What I did notice was I was not recovering as quickly. Thanks CC guys for making me a believer.

[righter]

Monday: Punk Rock Circuit & Spin
http://i1140.photobucket.com/albums/n569/righter4/PunkRockMohawkHairstyles1-1.jpg

Added 2 scoops Con Cret to XF shake.

A.M. I wanted something a little edgier for my morning circuit, so I decided to do supersets with the rope! Hey ho, let's go!

How it's done:
Exerxise 1 + 2 + 200 revs of the rope = 1 set
1 minute rest between sets

Warm up:
Jump rope: 3 x 200
Hypers: 3 x bw x 20

Superset 1:
Close Lat PD's: 3 x 50 x 15
Lat Curls: 3 x 20 x 15
Jump rope: 3 x 200

Superset 2:
Push ups: 3 x 10
Planks: 3 x 60 sec
Jump rope: 3 x 200

Went from push up straight into plank, no rest. Gosh, that was tougher than I thought it would be!

Superset 3:
Sissy squats: 3 x BW x 10 + 20 sec hold on last rep (OWCH)
Step ups: 3 x 30bb x 10 each leg
Jump rope: 3 x 200

Superset 4:
Face Pulls: 3 x 60 x 20
OH Tri Ext: 3 x 40 x 20
Jump rope: 3 x 200

Total Time: 50-55 min
Total Jump rope: 3,000

pHflwm99kbc&feature]

-------------------------------------------------------

PM: SPIN CLASS

Added 2 scoops Con Cret to XF Shake.

Wow, had a great spin session tonight. I was dripping sweat for nearly the whole class, like there was a rain cloud over my head. It was a nice rain cloud, though, very cleansing and fresh! :)

Overall Impressions: Well, this was it for me. Finished up the Con Cret today. Two pretty intense sessions too! I was impressed that I kept pushing in spin like i did, considering I did an AM circuit. But I just kept on a goin! I will log my final thoughts on the product tonight or tomorrow.

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

[righter]

Awesome work today, Bam! It's been super fun being log buddies with you and Rich! You're both great guys and hard workers, as well as positive examples!

(well at least you are Bam)

Just kidd'n Rich! You know I loves ya! :D

[RyouBakua]

Con-Cret
I had purchased a competitor's Kre the day before Storm approached me about logging for Con-Cret. I set it aside while I ran the Con-Cret log. Last week, when I finished off my CC, I started with this Kre in order to compare. Let me say this...THERE IS NO COMPARISON. As soon as I have some free supp bucks, spent my allotment on some bulk BCAA and Protein this month, I will be stocking up on Con-Cret!

I did not notice a drop in strength, as I had taken a few extra days of rest. What I did notice was I was not recovering as quickly. Thanks CC guys for making me a believer.

glad you were able to experience that first-hand

ive always said that DOMS are magic while on Con-Cret!



Overall Impressions: Well, this was it for me. Finished up the Con Cret today. Two pretty intense sessions too! I was impressed that I kept pushing in spin like i did, considering I did an AM circuit. But I just kept on a goin! I will log my final thoughts on the product tonight or tomorrow.

Strength: 9/10
Endurance: 10/10
Recovery: 9/10


youre quite the spin queen!

looking forward to that review

[rpaul11]

Jenn and Bama...Its been a lotta fun for sure. You both kicked some serious butt in here and I couldn't have asked for a better pair or partners.

Loved the Con Cret. Thanks to Promera for the chance to log.

:)

[bamazav]

Awesome work today, Bam! It's been super fun being log buddies with you and Rich! You're both great guys and hard workers, as well as positive examples!

(well at least you are Bam)

Just kidd'n Rich! You know I loves ya! :D


Jenn and Bama...Its been a lotta fun for sure. You both kicked some serious butt in here and I couldn't have asked for a better pair or partners.

Loved the Con Cret. Thanks to Promera for the chance to log.

:)You guys have been great. Group hug!
http://i358.photobucket.com/albums/oo29/pigletmph/zadiffgrouphug.gif

Keep up the great work.

[RyouBakua]

im posting this to everyone:


Want to try Beta-Cret?
The newest PreWorkout with pure Con-Cret already inside!
Heres your chance!
http://forum.bodybuilding.com/showthread.php?t=132429913

[JohnButz]

Monday: Punk Rock Circuit & Spin
http://i1140.photobucket.com/albums/n569/righter4/PunkRockMohawkHairstyles1-1.jpg

Added 2 scoops Con Cret to XF shake.

A.M. I wanted something a little edgier for my morning circuit, so I decided to do supersets with the rope! Hey ho, let's go!

How it's done:
Exerxise 1 + 2 + 200 revs of the rope = 1 set
1 minute rest between sets

Warm up:
Jump rope: 3 x 200
Hypers: 3 x bw x 20

Superset 1:
Close Lat PD's: 3 x 50 x 15
Lat Curls: 3 x 20 x 15
Jump rope: 3 x 200

Superset 2:
Push ups: 3 x 10
Planks: 3 x 60 sec
Jump rope: 3 x 200

Went from push up straight into plank, no rest. Gosh, that was tougher than I thought it would be!

Superset 3:
Sissy squats: 3 x BW x 10 + 20 sec hold on last rep (OWCH)
Step ups: 3 x 30bb x 10 each leg
Jump rope: 3 x 200

Superset 4:
Face Pulls: 3 x 60 x 20
OH Tri Ext: 3 x 40 x 20
Jump rope: 3 x 200

Total Time: 50-55 min
Total Jump rope: 3,000

pHflwm99kbc&feature]

-------------------------------------------------------

PM: SPIN CLASS

Added 2 scoops Con Cret to XF Shake.

Wow, had a great spin session tonight. I was dripping sweat for nearly the whole class, like there was a rain cloud over my head. It was a nice rain cloud, though, very cleansing and fresh! :)

Overall Impressions: Well, this was it for me. Finished up the Con Cret today. Two pretty intense sessions too! I was impressed that I kept pushing in spin like i did, considering I did an AM circuit. But I just kept on a goin! I will log my final thoughts on the product tonight or tomorrow.

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

Great new hairstyle Jennifer! :D J/K. Wow! What a massive workload packed into 50/55 min.
3000 jumps----You really are the perpetual motion machine! I am looking forward to the final review on the product--Great Job and Great Log! Very inspirational!

[righter]

CON CRET FINAL REVIEW

Excellent product!

Before starting Con Cret, I had little to no experience with creatine, so I was unsure if I would respond to it. I changed my workout program to GVT, added cardio, and began the product with few expectations. In the past month, my endurance, especially, has been incredible. Often I have enough energy to do cardio twice a day at least a few times a week. I’ve progressed in GVT, seen changes in my body, my strength has improved, and I feel fabulous!

The product did not cause me to bloat, as far as I know. In fact my weight is down by a few pounds as are my measurements. I won’t go so far as to give full credit to the product, as no supplement will do the work for you. However, I feel that Con Cret has helped to push me physically. Again, endurance and energy seem to be where I have benefited most. I can’t comment much on DOMS. I typically do not have a serious problem with them.

I will miss adding this product to my XF shakes! It tastes wonderful with the Lemon Cream Pie flavor! I did not use it much by itself, so I won’t comment on that. I would buy and use this product again. I still have a full container of Green Mag that I only used a few times, so I will give that a go first, and it will be interesting to compare the two. No way the Green Mag can go in my shakes, though, the flavor clashes too much, which is unfortunate!

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

I appreciate the opportunity to sample this product. Thanks to Promera and storm and all the fun and supportive people I’ve met in the past month. I sincerely wish you all the best with your fitness goals. Also, it’s been a blast to log with Bama and Rich, two super cool guys who work hard and keep the enthusiasm flowing!


Best,
Jenn

[storm1507]

CON CRET FINAL REVIEW

Excellent product!

Before starting Con Cret, I had little to no experience with creatine, so I was unsure if I would respond to it. I changed my workout program to GVT, added cardio, and began the product with few expectations. In the past month, my endurance, especially, has been incredible. Often I have enough energy to do cardio twice a day at least a few times a week. I’ve progressed in GVT, seen changes in my body, my strength has improved, and I feel fabulous!

The product did not cause me to bloat, as far as I know. In fact my weight is down by a few pounds as are my measurements. I won’t go so far as to give full credit to the product, as no supplement will do the work for you. However, I feel that Con Cret has helped to push me physically. Again, endurance and energy seem to be where I have benefited most. I can’t comment much on DOMS. I typically do not have a serious problem with them.

I will miss adding this product to my XF shakes! It tastes wonderful with the Lemon Cream Pie flavor! I did not use it much by itself, so I won’t comment on that. I would buy and use this product again. I still have a full container of Green Mag that I only used a few times, so I will give that a go first, and it will be interesting to compare the two. No way the Green Mag can go in my shakes, though, the flavor clashes too much, which is unfortunate!

Strength: 9/10
Endurance: 10/10
Recovery: 9/10

I appreciate the opportunity to sample this product. Thanks to Promera and storm and all the fun and supportive people I’ve met in the past month. I sincerely wish you all the best with your fitness goals. Also, it’s been a blast to log with Bama and Rich, two super cool guys who work hard and keep the enthusiasm flowing!


Best,
Jenn

You did a great job Jenn both with your workouts and the log.

Thanks for the review.

[storm1507]

Just checking to see how you 3 are doing? Any of you still taking Con-Cret?

Rich, you OK man?