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

[rpaul11]

http://www.bodybuilding.com/store/pmh/images/con_cret_450_white.jpeg

Hi Everyone and welcome to our Promera CON-CRET log. I'm Rpaul and I'll be teaming up with Bamazav and Righter to trial this product. I'm 41 yrs old 6'4" and 242 lbs as of this mornings weigh in. I've been training on and off most of my life with a big break in training after my daughter was born in 1999. I've been back at it steadily since Jan 2008 but have been sidelined with a few significant injuries during that time fram. I've done my best to train through the injuries but there were periods of time where getting to the gym was not allowed nor feasible.

My current goals is to cut as I have put on some significant fat while I suffered my achilles tendon tear. It is completely healed now but strength in the calf is not back to 100% yet. That said it only seems to significantly effect direct calf work. I am currently woing a 4 day bodypart split with two days of cardio and abs thrown in on my "off" days and then one day where I don't do any training at all.

Trying out a new product is always exciting. You hear big reviews and big claims from all the reps and in the ads and you wonder...how will this work for me. What I am hoping is that CON CRET will help my increase strength while in a calorie deficit this minimizing any lost muscle mass while on a cut (Every Bodybuilder's Fear). I am also hoping to see the increased energy in the gym. I suffer from sleep issues where I wake 6-10 times a night, so I am generally tired to some degree all the time. It's something I've dealt with for over 20 years and have tried everything from Sleep Studies, Sleeping Pills, to supllements and nothing has made a significant change. I generally dont take Pre WO supps for increased energy because honestly...they make my heart race tremendously. I will be keeping an eye out for that.

The ONLY Promera supp I will be taking druing this trial is CON-CRET. I Also take a BCAA supplement, whey protein, dessicated liver tabs, A multi, Fish Oil and Glucosamin Chondroitin (because I'm old) :p

On a final note we were gonna call this "Beauty and the Beasts take CON CRET" but there was some disagreement as to wether Righter or Bamazav was the Beauty :D

Thanks for signing on :)

[bamazav]

Hi, my name is Bamazav, David. I am 47 years old and live in Virginia Beach, Virginia. I have been training for about 3 years. In late 2007 the Dr. told me she would give me 12 weeks to lose weight and bring my Cholesterol down or she would put me on meds. I began bodyweight training and progressed to DB after a gracious Christmas gift. In twelve weeks I lost 35 lbs and brought my cholesterol down almost to normal, no meds :D!

I am 6'3", well actually about 6'2.85", 195 lbs. As I said I have been training for 3 years, the last two in my garage with Olympic bar, squat rack and the rest. I am currently training a fullbody style, taking part in Classic Training Challenge. I have taken a Reg Park 5 x 5 routine and modified it for a power/density fullbody experience. My goals I am working toward are to increase my strength, as seen in my lift numbers going up and to cut to 10% BF. Toward that end, my routine is a progression that will have me up on every lift by the end of the 16 week cycle. I am following an Intermittent Fasting eating style.

I have used creatine products off and on over the last two years, but only consistent enough to have an apathetic view toward them. All I felt they did for me was make me thirsty. After some study, of journals here and outside reading, I have a much better idea of what to expect and am looking forward to see how Con-Cret will enhance my training. I am curious to see how this product will affect my recovery and actual training. This will be the only Promera supp I am taking during this time, the other sups I use are listed in my signature.

I am excited to be teamed up with Rpaul and Righter. I have a lot to learn from both. I also feel this log will be interesting due to our training styles. The last time I checked all of our journals, I saw three different styles of training. I will be curious to see how training style might factor into the effectiveness of this product.

Before I close for now, I need to confess. We had decided to wait until the 31st to officially start, rather than starting in mid week. My product arrived early on my mid week training day. I was able to resist, but after looking at all the goodies, i broke into them on Thursday. The following post will give my first day impressions.

[bamazav]

Squats
10 x 185
8 x 205
5 x 220
5 x 220
16 x 140
DB Pullovers
5 x 8 x 25

Seated Overhead Press
12 x 95
8 x 105
5 x 126
5 x 126
15 x 75

Incline Bench
10 x 105
8 x 115
5 x 125
5 x 125
20 x 75

DB Chest Supported Rows
10 x 35
8 x 40
5 x 45
5 x 45
15 x 25

Walker dips
8
6
6

Hanging Knee Raises
12
10
10

Chins
4
4
4

Insights
The bottles were sitting there yesterday and this morning. Every time I walked passed I heard my name. So I tried them. Yesterday two capsules. It was an off day, so nothing to note. Today I gave the powder a shot. Taste reminded me of a soda I had in Peru back in the 80's. Not sure if I can attribute it to the con-cret, though I have not taken any other supps outside of xtend or myofusion and my normal pills since early Jan, but my shoulder did not bother me as much today as it has been. I was able to add reps or a lb on every exercise.

Strength 8/10
Endurance 7/10 - trained fasted, only BCAA's this morning and I have been up at work for about 5 hours prior.
Recovery 8/10 - noticed I was not having to rest as long between sets.

Squats - These were tough. I think it may be because of two Fit For the King classes in the past 24 hours and I have been demonstrating squats and deadlifts.
SOHP - These felt the best they have felt in ages. Up a pound here. Micro FTW!
Inclines - Missed the left hook when re-racking and nearly dumped the bar.
Chest Supported Rows - I loved the ROM today. I need to find some more plates and longer handles so I can push the weight up on these. Until then, I will be subbing V-bar rows or Pendlays starting Monday.
Chins - I was pretty worn out by these and actually surprised these were as good as they were.

First 4 weeks of the Classic Challenge in the book. Was thinking I would need a recovery week, but I am feeling great. A nice weekend of rest and I will be raring to go.

1/29/2011
Day 3 - No DOMS, even in my lats where I have really been feeling them lately. So far I am impressed. Taking capsules on off days, powder on training days. One thing I have noticed is that I am not getting the dry, thirsty feeling I have on other creatine products.

[alexpetrou]

Squats
10 x 185
8 x 205
5 x 220
5 x 220
16 x 140
DB Pullovers
5 x 8 x 25

Seated Overhead Press
12 x 95
8 x 105
5 x 126
5 x 126
15 x 75

Incline Bench
10 x 105
8 x 115
5 x 125
5 x 125
20 x 75

DB Chest Supported Rows
10 x 35
8 x 40
5 x 45
5 x 45
15 x 25

Walker dips
8
6
6

Hanging Knee Raises
12
10
10

Chins
4
4
4

Insights
The bottles were sitting there yesterday and this morning. Every time I walked passed I heard my name. So I tried them. Yesterday two capsules. It was an off day, so nothing to note. Today I gave the powder a shot. Taste reminded me of a soda I had in Peru back in the 80's. Not sure if I can attribute it to the con-cret, though I have not taken any other supps outside of xtend or myofusion and my normal pills since early Jan, but my shoulder did not bother me as much today as it has been. I was able to add reps or a lb on every exercise.

Strength 8/10
Endurance 7/10 - trained fasted, only BCAA's this morning and I have been up at work for about 5 hours prior.
Recovery 8/10 - noticed I was not having to rest as long between sets.

Squats - These were tough. I think it may be because of two Fit For the King classes in the past 24 hours and I have been demonstrating squats and deadlifts.
SOHP - These felt the best they have felt in ages. Up a pound here. Micro FTW!
Inclines - Missed the left hook when re-racking and nearly dumped the bar.
Chest Supported Rows - I loved the ROM today. I need to find some more plates and longer handles so I can push the weight up on these. Until then, I will be subbing V-bar rows or Pendlays starting Monday.
Chins - I was pretty worn out by these and actually surprised these were as good as they were.

First 4 weeks of the Classic Challenge in the book. Was thinking I would need a recovery week, but I am feeling great. A nice weekend of rest and I will be raring to go.

1/29/2011
Day 3 - No DOMS, even in my lats where I have really been feeling them lately. So far I am impressed. Taking capsules on off days, powder on training days. One thing I have noticed is that I am not getting the dry, thirsty feeling I have on other creatine products.

Sounds good so far keep it up those workouts look tough! Subd.

[RyouBakua]

nice start


im down!

[bamazav]

Sounds good so far keep it up those workouts look tough! Subd.


nice start


im down!
Thanks guys, you ain't seen nuttin yet. Wait until my log mates start posting their training. They are a stud and studette. I think this will be interesting to follow.

[journey2swole]

Great log start here. Can't wait to see what you guys are able to pull out here with CON-CRET and a little friendly competition between yourselves. :D When you start hitting new PRs don't forget to post in the PR thread for a chance to win more products from ProMera Health.

Subbed up for the Journey.

[rjcranium]

Insights
The bottles were sitting there yesterday and this morning. Every time I walked passed I heard my name. So I tried them. Yesterday two capsules. It was an off day, so nothing to note. Today I gave the powder a shot. Taste reminded me of a soda I had in Peru back in the 80's. Not sure if I can attribute it to the con-cret, though I have not taken any other supps outside of xtend or myofusion and my normal pills since early Jan, but my shoulder did not bother me as much today as it has been. I was able to add reps or a lb on every exercise.

Strength 8/10
Endurance 7/10 - trained fasted, only BCAA's this morning and I have been up at work for about 5 hours prior.
Recovery 8/10 - noticed I was not having to rest as long between sets.

http://i1184.photobucket.com/albums/z323/Rj_Cranium/9534.gif

Nice workout, bro. Thread rated and sub'd. Lets rock!

[storm1507]

Great job bama (hmmm, I don't like that name). How about pastor????

That workout looks pretty familiar to me. I hope you enjoy the Con-Cret. Drink plenty.

[bamazav]

http://i1184.photobucket.com/albums/z323/Rj_Cranium/9534.gif

Nice workout, bro. Thread rated and sub'd. Lets rock!Thanks for dropping by RJ.


Great job bama (hmmm, I don't like that name). How about pastor????

That workout looks pretty familiar to me. I hope you enjoy the Con-Cret. Drink plenty.
I am sure you don't like BAMA, we eeked out a win a few weeks ago. The high point for me from that game was I got to see my youngest son on TV as they were heading in for half time. Pastor is fine, David is fine, Yo dude works, what ever you choose.

[storm1507]

I'll stick w/ Pastor then, although I may get you confused w/ pastorpritch.

What time do you all start services there? We start at 10:30...odd time, but it works.

How close are you to the beach?

[boathead]

good luck, kiddies. hope you have success with this log. i'll follow along.

[bamazav]

I'll stick w/ Pastor then, although I may get you confused w/ pastorpritch.

What time do you all start services there? We start at 10:30...odd time, but it works.

How close are you to the beach? We are about 10 miles off of the beach, close enough to go whenever we want, far enough we do not have to deal with the tourist all summer.

Starting next week, services start at 8:30 and 10:55 AM.


good luck, kiddies. hope you have success with this log. i'll follow along.
Thanks for dropping by, check back once the other two jump in, they are the strong ones.

[rpaul11]

oh no..we're not gonna be talkin college sports in here all week long are we? :p


I'll be headin out for my first Con Cret workout around 10:30 today.

[righter]

Hi everyone!

I’m Jenn (righter). I’m very excited about trying Con Cret and logging my experience with this product for those who are interested!

I’m 35 years old. I have been moderately active my whole life, but a few years ago my focus shifted toward weight training specifically. I enjoy the challenges of iron as well as the changes in my physique! It’s just what I love to do; I enjoy the gym immensely! I train 6 days a week. My rest day is Sunday. My workouts are often long and intense, and that’s how I like it!

I’m 5’ 7” and 140lbs, around 18% body fat. Recently, I lost 15lbs and as many inches in about 16 weeks. My waist went from a 29 to a 25. I dropped almost 4 pant sizes. It was super cool (and a bit freaky!) to watch my body go through such a considerable transformation in such a short period of time. Basically, my diet needed a complete overhaul. I went from being a late night cookie monster to eating a diet of Tuna steaks and snow peas. I’ve become a bit of a fanatic about eating healthy, as I like the way it makes me feel as much as the physical results I get.

I have only used creatine a few times, so I really have no idea how it will affect or enhance my training, but I’m eager to find out. I do not take any other supplements, besides proteins like whey and casein and your mainstream vitamins, although I’m becoming more interested in how supplements can enhance my training and results.

The most difficult place for me to grow and lean out is the legs, so I am always focused on how I can improve them, especially my quads. Currently, my goal is to lean out just a bit more and keep doing what I love.

I’ve been following the 5-3-1 program for four cycles. I am dropping it for GVT (German Volume Training). My first week in the log will be a deload week. I will not be lifting at all, but doing cardio classes. Those who have followed my journal in O35 know it will be completely different style for me! I can’t stand cardio. Although, I took a spin class yesterday and really enjoyed it, so there may be more of that in my training from here on out.

The only other relevant point I might add is that in my spare time, I like to take naked back pics. :D Or pics of my chest (clothed, of course!), and my shoulders, biceps, abs … I’m such a cam-schmooze, lol. Oh well! Expect photos from me is all I can say!

So, here I am with my bottle of goodies, totally psyched!!!!

http://i1140.photobucket.com/albums/n569/righter4/IMG_06982-1.jpg

[jrmuscle]

you guys are going to make an epic log

[boathead]

excellent transformation, righter.

btw, you are easily the most photogenic of this crew. rich and bama....lay off the pics, and let righter lead the way.:)

[rpaul11]

excellent transformation, righter.

btw, you are easily the most photogenic of this crew. rich and bama....lay off the pics, and let righter lead the way.:)

we can't all be pretty as you :rolleyes: :p

[righter]

excellent transformation, righter.

btw, you are easily the most photogenic of this crew. rich and bama....lay off the pics, and let righter lead the way.:)

Thanks, boat! :)

lol, by the time I get done, there won't be enough bandwidth for bama or Rich's pics!

[storm1507]

Thanks, boat! :)

lol, by the time I get done, there won't be enough bandwidth for bama or Rich's pics!

LOL, nice intro righter.

Welcome to the Con-Cret world.

[pac8x8]

in this thread 4 righter .. reason obvious.
http://i6.photobucket.com/albums/y235/pac8x8/diggler.gif

[bamazav]

excellent transformation, righter.

btw, you are easily the most photogenic of this crew. rich and bama....lay off the pics, and let righter lead the way.:)


we can't all be pretty as you :rolleyes: :p


Thanks, boat! :)

lol, by the time I get done, there won't be enough bandwidth for bama or Rich's pics!

HEY! I can take naked back pictures too.



https://lh5.googleusercontent.com/_dDhjzsh3gqU/TNGUj2bIIgI/AAAAAAAAABI/hfSCJDVTt3E/bert-book.gif

No worries, about pics, I would rather take them then be in them.

[rpaul11]

today was leg day. It was my second leg day on my new split.

1 hour pre workout I took 2 scoops of Pineapple ConCret. I thinkIused too much water as it was a little bland. Next time I will use less.

Squats
45x10 w/u
135x6 w/u
185x10
205x10
205x10
Going calf to quat. Squats are my nemesis. Mine SUCK...no if's ands or buts about it. But I got em done. No increase over last week.

Leg Press (PWO - Plate Weight Only)
180x8 w.u
410x10
450x10
500x10
I do these with feet about 10 inches apart. Keeping knees the same distance as feet.
For the sake of time management I superset in Calf Raises on the leg press

Leg Press Calf Raise
180x8 w/u
410x10
410x10
360x10
Achilles tear is healing nicely. Strength coming back

Leg Extension
210x10
210x9

SLDL
135x8 w/u
185x8 w.u
225x6 w/u
295x10
295x10
305x10
Need to focus a little more on my descent on the 305 next time.

Leg Curls (seated)
210x10
210x8
200x9
Slight increase overlast week

Reverse hyper
45x10
90x10

Seated Calf
135x10
135x10
135x9

very good workout today. Felt strong in all my lifts except squats. No imporvement whatsoever there.

Aftertaking the Con Cret, I was feeling a bit flushed after about 20 mins or so. Being the first day on the product I din't expect any miracles and will find out over the next day or 2 howrecovery reallyworks.

Overall impression on day 1

Strength 8/10 felt strong today. Kinda whatI expected/hoped for.
Endurance 8/10 was able too work a little faster than normal. This is a pretty heavy volume workout for me as will be my back day on Wednesday. No speed records set, put I felt as I moved along at a good rate.
Recovery 8/10 kinda hard to judge this after day one so I'm not gonna put a lot of weight into this rating. The next day or two will tell the tale.

General thoughts. Pineaple Con Cret (2 scoops) tastes pretty good. Again I added too much water. It mixed pretty easily in my blender bottle. Not sure if it would stay mixed or not as I drank it fast.:)

I felt it gave me a solid recovery and strenght. Again its day 1 so not gonna pass too much judgement yet on strength and recovery.

[storm1507]

Lots of volume on your leg day Rich. Max OT and very few sets FTW ( in my lazy opinion).

Good news on the achilles and keep moving those SLDL's up. That's getting up into Bill's range. :)

BTW, I just mixed 3 scoops of pineapple in about 4 oz water....good stuff mixed strong.

[righter]

Nice lookin workout, Rich! Good grief -- Definitely a TON of volume. That's a super tough looking workout. You really knocked it out!! Great work!

[BDiamond]

I'm a big fan of these group logs. Motivational to say the least!

[bamazav]

today was leg day. It was my second leg day on my new split.

1 hour pre workout I took 2 scoops of Pineapple ConCret. I thinkIused too much water as it was a little bland. Next time I will use less.

Squats
45x10 w/u
135x6 w/u
185x10
205x10
205x10
Going calf to quat. Squats are my nemesis. Mine SUCK...no if's ands or buts about it. But I got em done. No increase over last week.

Leg Press (PWO - Plate Weight Only)
180x8 w.u
410x10
450x10
500x10
I do these with feet about 10 inches apart. Keeping knees the same distance as feet.
For the sake of time management I superset in Calf Raises on the leg press

Leg Press Calf Raise
180x8 w/u
410x10
410x10
360x10
Achilles tear is healing nicely. Strength coming back

Leg Extension
210x10
210x9

SLDL
135x8 w/u
185x8 w.u
225x6 w/u
295x10
295x10
305x10
Need to focus a little more on my descent on the 305 next time.

Leg Curls (seated)
210x10
210x8
200x9
Slight increase overlast week

Reverse hyper
45x10
90x10

Seated Calf
135x10
135x10
135x9

very good workout today. Felt strong in all my lifts except squats. No imporvement whatsoever there.

Aftertaking the Con Cret, I was feeling a bit flushed after about 20 mins or so. Being the first day on the product I din't expect any miracles and will find out over the next day or 2 howrecovery reallyworks.

Overall impression on day 1

Strength 8/10 felt strong today. Kinda whatI expected/hoped for.
Endurance 8/10 was able too work a little faster than normal. This is a pretty heavy volume workout for me as will be my back day on Wednesday. No speed records set, put I felt as I moved along at a good rate.
Recovery 8/10 kinda hard to judge this after day one so I'm not gonna put a lot of weight into this rating. The next day or two will tell the tale.

General thoughts. Pineaple Con Cret (2 scoops) tastes pretty good. Again I added too much water. It mixed pretty easily in my blender bottle. Not sure if it would stay mixed or not as I drank it fast.:)

I felt it gave me a solid recovery and strenght. Again its day 1 so not gonna pass too much judgement yet on strength and recovery.

Great job Rich, did you crawl out of the gym? When I told the others to watch cause you and Jenn are the strong ones, you did not disappoint. Keep up the good work.

[RyouBakua]

great job so far


you guys sound really serious about hitting it hard so this should be fun!


my Con-Cret log:
www.tinyurl.com/ConCretReview

[rpaul11]

Lots of volume on your leg day Rich. Max OT and very few sets FTW ( in my lazy opinion).

Good news on the achilles and keep moving those SLDL's up. That's getting up into Bill's range. :)

BTW, I just mixed 3 scoops of pineapple in about 4 oz water....good stuff mixed strong.
Thanks Will. I got a stronger pull in SLDL, but really trying to concentrate heavily on the muscle moving the weight, so I've backed off a little. But yeah...Bill's got us on that lift.

I'll keep that in mind on the mix...I think I did about 12 oz water and 2 scoops. Not bad...just watered down tasting.

Nice lookin workout, Rich! Good grief -- Definitely a TON of volume. That's a super tough looking workout. You really knocked it out!! Great work!Thanks Jennifer


I'm a big fan of these group logs. Motivational to say the least!
They're new to me....We will see how it goes :D At least I have two with me who know how to bring it!

Great job Rich, did you crawl out of the gym? When I told the others to watch cause you and Jenn are the strong ones, you did not disappoint. Keep up the good work.

Thanks man. No crawling...but damn it took 90 mins almost to get er done. :)

[rpaul11]

great job so far


you guys sound really serious about hitting it hard so this should be fun!


my Con-Cret log:
www.tinyurl.com/ConCretReview

heck yeah...we should have a great log here.

and sub'd

[righter]

What's up in this piece?

:cool:

I plan on doing a spin class tonight! Weeeee! I'm deloading this week. Like a real deload--no lifting. The spin class was very challenging, however, so I'm gonna try the Con Cret before I hit it at 5:30!!

[rpaul11]

What's up in this piece?

:cool:

I plan on doing a spin class tonight! Weeeee! I'm deloading this week. Like a real deload--no lifting. The spin class was very challenging, however, so I'm gonna try the Con Cret before I hit it at 5:30!!

hey Jen. I'll be doing chest and tri's tonight. probably round 7 or so

[righter]

Awesome! :) And lucky you!

Deload sux. :(

[rpaul11]

Awesome! :) And lucky you!

Deload sux. :(

hahaha....yep...you are stuck with Conditioning :eek:

[righter]

lulz @ conditioning!

Actually, that spin class is pretty tough on the quads. I was very shocked! My quads were burning like crazy, as if I were doing drops on the leg extension. Srs!

[rpaul11]

lulz @ conditioning!

Actually, that spin class is pretty tough on the quads. I was very shocked! My quads were burning like crazy, as if I were doing drops on the leg extension. Srs!

I'm sure...cycling is great leg work. as is running sprints/stairs.....builds the legs nicely :)

[erinlee01]

A little late to the party, but I am in!

[righter]

Hi Erin! :)

[bamazav]

A little late to the party, but I am in!

As I told you, you are always welcome.

[journey2swole]

What's up in this piece?

:cool:

I plan on doing a spin class tonight! Weeeee! I'm deloading this week. Like a real deload--no lifting. The spin class was very challenging, however, so I'm gonna try the Con Cret before I hit it at 5:30!!

I watched a spin class today, :rolleyes: Actually they have a spin class that starts about the time I hit he shower each morning. I don't think anyone in the class weighs over 150 srs. It is mostly guys and they are all super thin but they really seem to work hard.


hey Jen. I'll be doing chest and tri's tonight. probably round 7 or so

Hit chest this morning. :D Saving the tris till Thursday here.


A little late to the party, but I am in!

It is not a party without you Erin. Now we can get this party started :D

[rpaul11]

no spinning for me than you. LOL

Welcome Erin :)

[bamazav]

I plan on doing a spin class tonight! Weeeee! I'm deloading this week. Like a real deload--no lifting. The spin class was very challenging, however, so I'm gonna try the Con Cret before I hit it at 5:30!!

I build you guys up, tell everyone about your feats of strength, and you take a deload? http://freeemoticonsandsmileys.com/3D%20Smileys/3D%20Emotion%20Smileys/what.gif

I will need to find the link again, there was a great thread on another site about working around a back injury that included a lot of great discussion about using sprints to build your quads.

[rpaul11]

I will need to find the link again, there was a great thread on another site about working around a back injury that included a lot of great discussion about using sprints to build your quads.

if you look...most...or at least many serious sprinters have great quads/hams/glutes

[erinlee01]

I used to sprint for exactly that reason - the quads/hams/glutes. I've yet to see a sprinter who didn't have a posterior chain I'd kill to have.

[rjcranium]

Thanks for dropping by RJ.


I am sure you don't like BAMA, we eeked out a win a few weeks ago. The high point for me from that game was I got to see my youngest son on TV as they were heading in for half time. Pastor is fine, David is fine, Yo dude works, what ever you choose.

Of which Christian denomination are you a pastor?

[rjcranium]

Hi everyone!

I’m Jenn (righter). I’m very excited about trying Con Cret and logging my experience with this product for those who are interested!

The only other relevant point I might add is that in my spare time, I like to take naked... pics... of my chest… I’m such a cam-schmooze, lol. Oh well! Expect photos from me is all I can say


http://i1140.photobucket.com/albums/n569/righter4/IMG_06982-1.jpg

In my spare time I like to edit people posts (just once... I wont do it again!) :o

[righter]

I watched a spin class today, :rolleyes: Actually they have a spin class that starts about the time I hit he shower each morning. I don't think anyone in the class weighs over 150 srs. It is mostly guys and they are all super thin but they really seem to work hard.

lol, it was really grueling on Saturday! I was drenched walking out of there! Can definitely see how doing it a few times a week will help one stay lean. The one I did was more like bursts of very intense intervals instead of steady pace for 45 mins.


I build you guys up, tell everyone about your feats of strength, and you take a deload? http://freeemoticonsandsmileys.com/3D%20Smileys/3D%20Emotion%20Smileys/what.gif


I know, right? Haha! I'll be starting GVT next week. My training is gonna be totally different for this. I'm kinda nervous about it! I don't like change. Wah! :o


In my spare time I like to edit people posts (just once... I wont do it again!) :o

lulz ... Nice try!!!

:p

:D

[bamazav]

if you look...most...or at least many serious sprinters have great quads/hams/glutes


I used to sprint for exactly that reason - the quads/hams/glutes. I've yet to see a sprinter who didn't have a posterior chain I'd kill to have.
That was part of the argument for the sprints in the thread I am talking about. My disc problem is L5-S1 and running has not felt good since I blew it out, so I tend to avoid it

Of which Christian denomination are you a pastor?
I am a pastor in the Presbyterian Church in America (PCA)



I know, right? Haha! I'll be starting GVT next week. My training is gonna be totally different for this. I'm kinda nervous about it! I don't like change. Wah! :o



GVT is tough. Here is a link to a different variation I have used before GVT2000 (http://www.t-nation.com/free_online_article/sports_body_training_performance/german_volume_training;jsessionid=58509CEA6DDB763C D3286ACD1E08F572-hf.hydra)

[righter]

Deload: Cardio-Bunny Week!

This is deload week for me, like a real deload where I lift nothing, but I will be doing cardio.

Took one heaping scoop of Con Cret an hour before heading to the gym. It says one scoop for every 100 lbs, so I figure a heaping would be close enough to 140. I mixed it with a cup of cold water. I liked the taste, reminded me of a pineapple SweeTart.

Decided to do another spin class tonight since I enjoyed the one on Saturday so much. I played it smart (or so I thought) by calling around 2 p.m. to reserve a bike. The girl on the phone warned me that I'd better call earlier in the future, as the bikes are usually all reserved by 7 a.m.! Just happened that someone called and canceled their res.

So I get there around 5:30, walk in and there are several "reserved" signs on several bikes. I ask one of the ladies if those are for the people who called. She nods. So I pick out a nice one, get comfy and start spinning.

Next thing I know this man walks up and says, "Did you put that sign on the bike?" I tell him no. After going back and forth a minute, I find out he put the sign on that bike. I'm like, listen, that lady told me these bikes were for the people on the sign-up sheet. He gets pissy, we go back and forth a little. OMG. I thought a fight was gonna break out! I was totally ready to take him!

The spin class was awesome! I really got into it and worked my ass off. Quads burning like crazy. Dripping sweaty. Shiny and cursing under my breath! Felt the awesomeness walking out. Even considered doing the spin class right after, but my daughter was in childcare, so I couldn't.

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

Overall Impression Day 1

Strength: 9/10

I had that resistance knob cranked. The whole time.

Endurance: 9/10

The intervals didn't feel as difficult as last time, a bit shorter maybe, even though I was sweating a lot more this time.

Recovery: 9/10

Was ready to do the next spin class. What more can be said?

General Thoughts:

My intensity was really up today and noticeably improved from Saturday, and I did the saturday class in the morning, when I'm usually much fresher and more energized. This class I took around dinner time, when my performance is usually not as good. So, I'd say my first experience was full of WIN!

[RyouBakua]

spin class looked brutal Righter!

[bamazav]

Squats
10 x 185
8 x 205
5 x 230
5 x 230
15 x 140
DB Pullovers
5 x 10 x 25

V-Bar rows (PWO)
10 x 75
8 x 95
5 x 105
5 x 105
20 x 50

Behind the Neck Presses
10 x 65
8 x 85
5 x 100
5 x 100
17 x 50 +6 RP reps

Incline Bench
10 x 75
8 x 95
5 x 130
5 x 130
20 x 65

Chins
5
5
4
Hanging Knees
10
10
10

Dips
7
7
7

Insights
PWO = Plate Weight Only
Blue numbers are my fryers. Goal is 20 reps then increase the weight

Squats - increased 10 lbs according to plan. Last two reps were rough
V-Bar rows - I don't own a T-Bar, so I take my Bar and use my V- handle. Us 35 lb plates and smaller to get a fuller ROM. These hit the back quite well
BHNP - Started light, tried a different position for unracking bar and a little wider grip. These felt good. I will slowly move the weight up slowly.
Incline Bench - increased the angle of bench one position. This took the bench from about 30 degrees to about 40 degrees.

Con-Cret Update
Crazy day today. I typically train in the mornings but have switched to afternoons to open my schedule to do another class of Fit For the King. Today was supposed to be an off day, but I had meetings in Suffolk (about 35 minutes away) this morning. They ran long. After rescheduling the haircut twice, I took my Con-Cret just before leaving to get a cut. I am actually liking the pineapple flavor. Mixed it with less water to give it a stronger taste. It doesn't taste too good with Chocolate Myofusion, but by itself it is not bad.

Strength 8/10 - If my eating had been better this probably would have been a 9. Weight up on almost all lifts. Inclines tied a personal best.
Endurance 8/10 - See above. Already being tired going in doesn't help. Probably would have been worse without the Con-cret
Recovery 9/10 - This is what is astounding to me. My recovery between sets is off the wall. My chest and back are feeling tonight's session right now. We will see how I feel in the morning.

After 5 days, I am enjoying this product. I am curious to see the long term effects. My past experiences with creatine have not been good, so it is exciting to see something positive coming from a creatine product.

[RyouBakua]

good stuff Bama


ive found that Recovery is indeed excellent while on Con-Cret
(strength and endurance are just the side effects you have to live with)

[righter]

Awesome job today, bama!

lol, yeah I wouldn't mix it with chocolate--ick! Might not be bad with vanilla, though.

[rpaul11]

Jen...is the creatine giving you episodes of RAGE :D


Nice work Bama.

[rpaul11]

Chest and Tri's
1 hour pre workout I took 2 scoops of Pineapple ConCret and as per Storm's suggestion used less water. Tasted a lot better. I did notice I didn't get the initial "feeling" I got after 20 mins yesterday. Only difference is yesterday I lifted in the AM so I just had coffee. Possibly the reason?

DB Incline Bench Press
25x10 w/u
35x8 w/u
50x6 w/u
80x10
80x9
75x9
Increased the weight on the first two sets. Again concentrating on pushing the wieght with my pecs and not my arms.

Flat BB Bench Press
Barx10 w/u
135x6 w/u
185x10
185x10
185x10
almost didnt get rep 10 on second set so I grabbed a spotter. I guess the confidence of having somebody there to save my ass was enough as I had NO isses on set 3.

Hammer strength MTS Incline Press (per side)
55x10
55x10
55x10
upped the weight 5 lbs per side

Dips
BWx10
BWx8
Lost a rep on each set

Tri Pressdown (straight Bar)
50x10 w/u
100x10 w/u
150x10
150x10
150x10
Bumped the weight and got my reps. WIN

Cable Skulls
55x10
55x10
55x10
again..increase weight and got my reps.


Typical day for a Monday. Mondays I generally workout late in the eve. This week was a bit later than normal as I got to the gym at 9 PM. I felt pretty good through the workout.

Overall impression on day 2

Strength 8/10 felt strong today. Increased on a few lifts but lost reps on one exercise.
Endurance 9/10 was able too keep a good pace even though it was late in the day. I generally dont pay attention to the clock but I felt I was moving through well.
Recovery 9/10 minimal DOMS after yesterdays leg workout. About 50% of what I had last week.

General thoughts. Pineaple Con Cret (2 scoops) tastes pretty good. I mixed it about 15 mins before I took it as I wanted to get it as close to 1 hr ahead of my workout as possible and knew I would be at my daughters dance lesson at that point

Overall rating for today is an 8.67/10

Liking the product so far.

[RyouBakua]

i like the workout rpaul

hit a good number on the DB flats
(good youre focusing on working the chest as i see a lot of guys bring
their arms too close to their body like theyre doing diamond push ups)

BB flat was good too
I agree completely on the confidence boost of the spotter



you also have a very good log format thats easy to read

http://t3.gstatic.com/images?q=tbn:ANd9GcQrRMF-THQkbMDf3SWinpwUWlScfMngNzodbywt5FmMcUmTj4jqsR_C26 cT

[rpaul11]

i like the workout rpaul

hit a good number on the DB flats
(good youre focusing on working the chest as i see a lot of guys bring
their arms too close to their body like theyre doing diamond push ups)

BB flat was good too
I agree completely on the confidence boost of the spotter



you also have a very good log format thats easy to read


It would be even easier to follow if I typed the right exercise :o DB Inclines :)

I know what you're saying though. I try and get wide with em and also get low..reall stretch the pecs and force a long ROM with em. Another journaler I followed said not long ago...why do DB's and only go half way down....thats the benefit of using the DB's :)

[RyouBakua]

I know what you're saying though. I try and get wide with em and also get low..reall stretch the pecs and force a long ROM with em. Another journaler I followed said not long ago...why do DB's and only go half way down....thats the benefit of using the DB's :)

precisely


i can understand partial roms when youre doing something specific

but all too often, i see someone pick up too much weight and only go partially down
(mostly for ego)



i lift in the land of the giants, so someone will always be doing more than you
(in that case, you midas well do full roms)

[rjcranium]

i lift in the land of the giants


http://i95.photobucket.com/albums/l128/princessmaegan03/jollygreen.jpg

[rpaul11]

i lift in the land of the giants, so someone will always be doing more than you
(in that case, you midas well do full roms)
I'm one of the little guys at my gym too. Well, besides the old people :p but we have some real monsters where I train.


http://i95.photobucket.com/albums/l128/princessmaegan03/jollygreen.jpg

Ho Ho Ho :D

[bamazav]

Great job rich! You ain't so little.

[erinlee01]

Righter - I laughed at your story about the bike. There are people at my gym who are really into that and I have heard them complain that their bikes were taken by someone new (and they don't have a reserved sign on them). Apparently there is a special spot in the room that makes you go faster or something. :) I'm not brave enough to try spinning yet. Though, now that I've taken on the other Les Mills classes, it could be the time to try!

Bamazav - I was pleasantly surprised by Con-Cret as well. I didn't have any bad experience on other creatine products, just no experiences. I was happy to see it doing something for a change!

Rich - I already commented on your workout elsewhere, but didn't want to leave you out. :p

[usmc2pd]

Hope you don't mind me bursting in on the log, but I wanted to share my concrete results. I was searching bb.com and came across con-cret and placed an order based on the reviews. I'm in afghanistan and shipping was relatively quick. Been using concrete as suggested for the past three weeks. I'm 5'10" and hovering around 215lbs.

Today I did a 3x5 cycle (hip, push, pull) and was pleased without the results. Pre workout is a cup of black coffee and con-cret (not mixed together, that'd just be gross). Con-cret threw me taste wise, I wasn't expecting the "bitterness", now it's not even an issue.

I normally conduct three cycles of three exercises, but have upped it due to con-cret as I feel I can handle the increased volume. I move from each exercise as rapidly as possible, basically however long it takes to move from position to position, maybe 10-15 seconds max, and maybe 30 seconds between cycles. Today was closer to a minute between cycles because I consistently felt like I could handle more weight.

(cycle)(exercise)(weight)(reps)

1. Power clean, 135x15
1. Incline press, 135x17
1. Pull up, BW, 12

Usually I spot cleans at 10 regardless, as I use the first cycle to knock the rust off. I'm also training at 8000 and my lungs are usually on fire, but I felt explosive, so much so decided to up the weight for cycle 2.

2. Power clean, 145x12
2. Incline press, 155x12
2. Pull ups, bw, 10

145 didn't "feel" any heavier and I still felt explosive.

3. Power clean, 155x10
3. Incline press, 175x9
3. Pull ups, BW, 10

Cleans still felt good, incline felt light right up until 9, and forearms felt like they were going to explode during pull ups.

4. Power clean, 165x6
4. Incline press, 185x6
4. Pull ups, BW, 8

Power cleans started to feel heavy and started to feel the weight and not as much lung giving out. Incline was a PR by two reps. Forearms on fire during pull ups.

5. Power clean, 175x5
5. Incline press, 205x3
5. Pull ups, BW, 6

Power cleans felt good. I went for it on incline since I hit 185 the previous cycle, another PR, I'd never hit 205 before, much less for 3. Now, if been at this site for 3 weeks, prior site only had 45lbs plate, so my options were 135 or 225; however is had 5-100lbs dumbbells and I usually finished with 90lbs DB for 3 reps. So I don't know if some was transference, but either way a PR and I'm certain a lot to do with con-cret.

I was huffy at this point and would guess after first cycle my heart rate was around 85-90%. I rested 5 minutes and went for 185 on power cleans. If I was a little faster with my dip I think I could have gone heavier, so I'll work on that some more.

Overall I'm extremely impressed with con-cret.

[storm1507]

Hey guys....you all are fast so I'm trying to play catchup.

Pastor... (almost wrote bama :() Great full body stuff. Glad you are liking the Con-Cret and yes you have to eat. I've always said you have to get your diet, training, and rest worked out and then the supps will help you out.

Richypoo....Nice chest work. Oh and yes, leg recovery is probably the single best thing about Con-Cret for me.

righter....if you had gotten off the bike and wore that dude out that would have been the very best Con-Cret workout yet. It really bugs me when people are just rude. :(

usmc....welcome and thank you for your service. You can put your workouts in any log here or you can even start your own.

[righter]

Day 2 Deload: Cardio Bunny Week!

Took 1 heaping scoop of Con Cret in ice cold water about an hour before hitting the gym for some INTENSE cardio!!!

Jump Rope
2,000 revolutions: 10 x 200
60 secs rest between sets.
Total time: 22 minutes.

These sets felt like nothing to me. I was flying through them. Granted, I'm a fast jumper, but 2,000 in 22 mins is definitely a PR for me.

HIIT: Stepper
level 40/90 secs
level 110/60 secs (5 mins)
----------------------------------
level 50/ 90 secs
level 125/90 secs (15 mins)
-----------------------------------
Total time: 20 mins
cals burned: 392
161 floors

Here is where I really noticed I had some extra power. I don't do HIIT often, but when I do, it's on the stepper and the best "rate" I've had is level 40/90 secs with level 110/60 secs. That was WAY too easy today. I had to crank it up. Once again, panting and sweating my ass off and still wanting to crank up the intensity!

Dreadmill
3.0 - 4.0. no incline
Total time: 10:07 ;)

Even though it was cardio, it felt like a good workout! Especially doing the HIIT after the jump rope! I was dripping sweat. I think the Con Cret is giving me some extra power! I even made it 10 min on the dreadmill! Also, since I used a stopwatch for my jump rope sets, I found out that I can jump 200 in 47 seconds! I timed it on the third or fourth set. After the 6-7 set, the time lengthens, but still stays around a minute, give or take a few secs.

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

Day 2 Overall Impressions:

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

I'm assessing strength by being able to up the intensity on that stepper. Endurance for doing HIIT right after 2,000 spins of the rope and then actually heading for the dreadmill without so much as a second thought. Recovery, well this is harder for me to assess because I very rarely get DOMS. I've gotta do something pretty wild. So I base it upon how much gas I have left and am I so tired I'm gonna fall out when I get home.

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


Righter - I laughed at your story about the bike. There are people at my gym who are really into that and I have heard them complain that their bikes were taken by someone new (and they don't have a reserved sign on them). Apparently there is a special spot in the room that makes you go faster or something. :) I'm not brave enough to try spinning yet. Though, now that I've taken on the other Les Mills classes, it could be the time to try!

lol, I know! They are super territorial about those bikes! Granted, some bikes are newer than others and seem to have a better seat with more cushion. You should definitely give it a try! I usually hate cardio but I'm really enjoying it. Some of the stuff we do is actually very similar to training legs with weights, only you're using your body weight and pedaling!


spin class looked brutal Righter!

It was the awesomeness! Thank, Ryou!


Jen...is the creatine giving you episodes of RAGE :D

LOL. I hadn't thought of that! OMG!! ;)


righter....if you had gotten off the bike and wore that dude out that would have been the very best Con-Cret workout yet. It really bugs me when people are just rude. :(

Thanks, Storm! I don't think he will be messing with me again, lol. I wasn't getting off that bike for nothing! :)

[bamazav]

Hope you don't mind me bursting in on the log, but I wanted to share my concrete results. I was searching bb.com and came across con-cret and placed an order based on the reviews. I'm in afghanistan and shipping was relatively quick. Been using concrete as suggested for the past three weeks. I'm 5'10" and hovering around 215lbs.

Today I did a 3x5 cycle (hip, push, pull) and was pleased without the results. Pre workout is a cup of black coffee and con-cret (not mixed together, that'd just be gross). Con-cret threw me taste wise, I wasn't expecting the "bitterness", now it's not even an issue.

I normally conduct three cycles of three exercises, but have upped it due to con-cret as I feel I can handle the increased volume. I move from each exercise as rapidly as possible, basically however long it takes to move from position to position, maybe 10-15 seconds max, and maybe 30 seconds between cycles. Today was closer to a minute between cycles because I consistently felt like I could handle more weight.

(cycle)(exercise)(weight)(reps)

1. Power clean, 135x15
1. Incline press, 135x17
1. Pull up, BW, 12

Usually I spot cleans at 10 regardless, as I use the first cycle to knock the rust off. I'm also training at 8000 and my lungs are usually on fire, but I felt explosive, so much so decided to up the weight for cycle 2.

2. Power clean, 145x12
2. Incline press, 155x12
2. Pull ups, bw, 10

145 didn't "feel" any heavier and I still felt explosive.

3. Power clean, 155x10
3. Incline press, 175x9
3. Pull ups, BW, 10

Cleans still felt good, incline felt light right up until 9, and forearms felt like they were going to explode during pull ups.

4. Power clean, 165x6
4. Incline press, 185x6
4. Pull ups, BW, 8

Power cleans started to feel heavy and started to feel the weight and not as much lung giving out. Incline was a PR by two reps. Forearms on fire during pull ups.

5. Power clean, 175x5
5. Incline press, 205x3
5. Pull ups, BW, 6

Power cleans felt good. I went for it on incline since I hit 185 the previous cycle, another PR, I'd never hit 205 before, much less for 3. Now, if been at this site for 3 weeks, prior site only had 45lbs plate, so my options were 135 or 225; however is had 5-100lbs dumbbells and I usually finished with 90lbs DB for 3 reps. So I don't know if some was transference, but either way a PR and I'm certain a lot to do with con-cret.

I was huffy at this point and would guess after first cycle my heart rate was around 85-90%. I rested 5 minutes and went for 185 on power cleans. If I was a little faster with my dip I think I could have gone heavier, so I'll work on that some more.

Overall I'm extremely impressed with con-cret.

Impressive and at 8000 ft. I have been that high and even walking was no fun. Thanks for your service.

[bamazav]

Hey guys....you all are fast so I'm trying to play catchup.

Pastor... (almost wrote bama :() Great full body stuff. Glad you are liking the Con-Cret and yes you have to eat. I've always said you have to get your diet, training, and rest worked out and then the supps will help you out.

Richypoo....Nice chest work. Oh and yes, leg recovery is probably the single best thing about Con-Cret for me.

righter....if you had gotten off the bike and wore that dude out that would have been the very best Con-Cret workout yet. It really bugs me when people are just rude. :(

usmc....welcome and thank you for your service. You can put your workouts in any log here or you can even start your own.
Thanks for checking up. I told you these two were awesome. Even with her cardio bunny training, Jenn is working harder then most teenagers.

[rpaul11]

Rich - I already commented on your workout elsewhere, but didn't want to leave you out. :p
thanks Erin :p

Hey guys....you all are fast so I'm trying to play catchup.

Richypoo....Nice chest work. Oh and yes, leg recovery is probably the single best thing about Con-Cret for me.
.

Last week after leg day I was almost not able to deadlift 3 days after. This week I'm ready to roll after 2. Too bad its a cardio abs day :rolleyes:

Jen. 2000 reps with the rope...plus HIIT, plus steady state TM work?

way to rest LOL

[righter]

Jen. 2000 reps with the rope...plus HIIT, plus steady state TM work?

way to rest LOL

I am resting!

Look, I even have my deloading footies on! :)

http://i1140.photobucket.com/albums/n569/righter4/IMG_0823.jpg

[journey2swole]

Next thing I know this man walks up and says, "Did you put that sign on the bike?" I tell him no. After going back and forth a minute, I find out he put the sign on that bike. I'm like, listen, that lady told me these bikes were for the people on the sign-up sheet. He gets pissy, we go back and forth a little. OMG. I thought a fight was gonna break out! I was totally ready to take him!

This really made me lol. We have guys at my gym that are the same identical way, their locker, their shower, their parking spot. OMG, don't they have any life at all? :confused:

[bamazav]

I actually did some cardio tonight. Unplanned, but it was something. 5 intervals on the recumbant bike. 1 minute as fast as I could, then rest. Had heart rate up to 140+. I might have to do this again sometime.

[baker]

Subbed. So far so good eyeryone.

[rpaul11]

This really made me lol. We have guys at my gym that are the same identical way, their locker, their shower, their parking spot. OMG, don't they have any life at all? :confused:please tell me you park in their spot, use their locker and pee on the floor of their shower...please? :)


I actually did some cardio tonight. Unplanned, but it was something. 5 intervals on the recumbant bike. 1 minute as fast as I could, then rest. Had heart rate up to 140+. I might have to do this again sometime.I will have to intro you to Tabata....8 mins of the most intense cardio of your life :D


Subbed. So far so good eyeryone.

thanks Baker.

[erinlee01]

please tell me you park in their spot, use their locker and pee on the floor of their shower...please? :)


Note to self: Never get in the shower after Rich.

[rpaul11]

Today was a non weight training day.

I took 2 scoops of Con Cret right before dinner with about 4 oz of water. Really liking it but I need to try the capsules now :D

Did some abs and conditioning today. Kinda a little here a little there.

Walked 20 mins at lunchtime. After dinner I did some planks and oblique crunches, the just now finished up 30 mins at 3mph on the treadmill.

Chest DOMS are very manageable today. I think the Con Cret is working :)

[bamazav]

Rich, I am aware of Tabata. My Fit For the King folks hate to hear me say that word. I really need to make time for more tabata.

[righter]

Today was a non weight training day.

I took 2 scoops of Con Cret right before dinner with about 4 oz of water. Really liking it but I need to try the capsules now :D

Did some abs and conditioning today. Kinda a little here a little there.

Walked 20 mins at lunchtime. After dinner I did some planks and oblique crunches, the just now finished up 30 mins at 3mph on the treadmill.

Chest DOMS are very manageable today. I think the Con Cret is working :)

Nice conditioning, Rich! ;)

I haven't tried the capsules either. I don't really like pills, though. I prefer the powder for that reason alone.

[rpaul11]

Nice conditioning, Rich! ;)

I haven't tried the capsules either. I don't really like pills, though. I prefer the powder for that reason alone.

send me you pills then :D

[righter]

send me you pills then :D

Make me an offer I can't refuse. I'm counting on you, Rich.

http://i1140.photobucket.com/albums/n569/righter4/offer.jpg

[rpaul11]

Make me an offer I can't refuse. I'm counting on you, Rich.

http://i1140.photobucket.com/albums/n569/righter4/offer.jpg

I have nothing of any value LOL :D

[YOAK]

Subbed.Good luck with progress everyone!Will keep checking back in here!

[journey2swole]

please tell me you park in their spot, use their locker and pee on the floor of their shower...please? :)

Of course I pee in their shower :D I mean doesn't everybody? haha



I haven't tried the capsules either. I don't really like pills, though. I prefer the powder for that reason alone.

I am just the opposite. I will take a pill or capsule anyday to having to mix another drink mix. I already have to mix up my Intra drink and my protein so I really like the capsule CON-CRET. I like the taste of the new powder flavors but still have stuck to the pills mostly just out of preference.

[storm1507]

Rich, I am aware of Tabata. My Fit For the King folks hate to hear me say that word. I really need to make time for more tabata.

Tell me more about the Fit For the King please.


Nice conditioning, Rich! ;)

I haven't tried the capsules either. I don't really like pills, though. I prefer the powder for that reason alone.


I can go either way....liquid form or pills. I don't really care what the taste is like. I once mixed choc/mint protein powder w/ cranberry promogrant juice. :D, well acually :(.

I've taken as many as 12 pills at one time....it's an art.

Anybody got any wt lifting in here today????

[rpaul11]

I can go either way....liquid form or pills. I don't really care what the taste is like. I once mixed choc/mint protein powder w/ cranberry promogrant juice. :D, well acually :(.

I've taken as many as 12 pills at one time....it's an art.

Anybody got any wt lifting in here today????

i mix grape juice and choc whey once in a while. its not so great.

back for me today.

[storm1507]

i mix grape juice and choc whey once in a while. its not so great.

back for me today.

Back for me today too. But, I'm staying away from deads and BB rows for awhile.

[righter]

This really made me lol. We have guys at my gym that are the same identical way, their locker, their shower, their parking spot. OMG, don't they have any life at all? :confused:

But that is my parking spot! lol. :p Yeah, it's bizarre, but so predictable! We are creatures of habit--Good and bad ones!


I am just the opposite. I will take a pill or capsule anyday to having to mix another drink mix. I already have to mix up my Intra drink and my protein so I really like the capsule CON-CRET. I like the taste of the new powder flavors but still have stuck to the pills mostly just out of preference.

Is there any noticeable difference in taking the pills over the powder? One would expect that the powder would absorb more rapidly, since it's already diluted.


I can go either way....liquid form or pills. I don't really care what the taste is like. I once mixed choc/mint protein powder w/ cranberry promogrant juice. :D, well acually :(.

I've taken as many as 12 pills at one time....it's an art.

Hahaha! That's too funny! :D I'm not the pickiest about how it tastes either. Con Cret tastes pretty good to me, though. Still, it could taste bad and if it worked I would still drink it.


Anybody got any wt lifting in here today????

Unfortunately no. Still deloading. :(

[BDiamond]

Is there any noticeable difference in taking the pills over the powder? One would expect that the powder would absorb more rapidly, since it's already diluted.

I generally prefer powder for that reason. I just figure the casing on the capsule itself might be tough to dissolve/absorb. Plus with the powder, it kinda forces you to drink some extra water which never hurts.

[bamazav]

Tell me more about the Fit For the King please.

Anybody got any wt lifting in here today????

I will be hitting the Dog House around 3:30PM EST. Today is focus just on strength, straight 5 x 5, no high rep work.

Fit For The King is a program I designed for our church last Spring. Originally planned to be an 8 - 12 week total body discipline class, it has evolved into much more. I call it total body discipline because our focus is creating disciplined lives in the area of the spiritual, mental and physical. The program includes Bible Study, Prayer, Nutritional Counseling and training. We built a training room in the church complete with Squat rack, hex DB up to 50#, Bench Press, Dip Station, Recumbant Bike and a couple hundred pounds of Olympic weights, bars, and db handles. We meet twice a week for weight training, a full body routine done in a variety of styles. Last night, for instance, we did it as a modified EDT timed circuit, 1 minute per exercise quickly, but with good form. Rest was only long enough to change stations until all 6 stations were completed. On the other three days of the week, they have a Tabata style bodyweight routine to do at home.

Diet wise, I got permission to modify Stuart Schaefer's Portion Control Plan (http://www.bodybuilding.com/fun/eating_made_simple.htm) and focus them on clean eating portion control. This plan fits most folks, no matter their eating style, low carb, low fat, diabetic, etc...

We meet on Tuesday and Thursday evenings and recently started a Wed/Friday morning class. I currently have 6 regulars in the evenings and two for the mornings. They are doing a biggest loser type fundraiser for the next 16 weeks. They all took pledges toward either pounds lost, inches lost or BF% dropped. The money raised will go to support a church in Kenya.

There ya go, probably more information then you wanted.

[RyouBakua]

nice to see you in my Con-Cret log Righter!


my training is a little different

this is how i normally lift --------> www.tinyurl.com/ConCretReview



but im giving my joints a break and that means i max out any other way i can

[storm1507]

I will be hitting the Dog House around 3:30PM EST. Today is focus just on strength, straight 5 x 5, no high rep work.

Fit For The King is a program I designed for our church last Spring. Originally planned to be an 8 - 12 week total body discipline class, it has evolved into much more. I call it total body discipline because our focus is creating disciplined lives in the area of the spiritual, mental and physical. The program includes Bible Study, Prayer, Nutritional Counseling and training. We built a training room in the church complete with Squat rack, hex DB up to 50#, Bench Press, Dip Station, Recumbant Bike and a couple hundred pounds of Olympic weights, bars, and db handles. We meet twice a week for weight training, a full body routine done in a variety of styles. Last night, for instance, we did it as a modified EDT timed circuit, 1 minute per exercise quickly, but with good form. Rest was only long enough to change stations until all 6 stations were completed. On the other three days of the week, they have a Tabata style bodyweight routine to do at home.

Diet wise, I got permission to modify Stuart Schaefer's Portion Control Plan (http://www.bodybuilding.com/fun/eating_made_simple.htm) and focus them on clean eating portion control. This plan fits most folks, no matter their eating style, low carb, low fat, diabetic, etc...

We meet on Tuesday and Thursday evenings and recently started a Wed/Friday morning class. I currently have 6 regulars in the evenings and two for the mornings. They are doing a biggest loser type fundraiser for the next 16 weeks. They all took pledges toward either pounds lost, inches lost or BF% dropped. The money raised will go to support a church in Kenya.

There ya go, probably more information then you wanted.


Thanks. I was wondering if it was a larger program. Do you know of something to follow on the internet? I hope our little church may start something when the new gym opens in town.


nice to see you in my Con-Cret log Righter!


my training is a little different

this is how i normally lift --------> www.tinyurl.com/ConCretReview



but im giving my joints a break and that means i max out any other way i can

I don't often get jealous, but.................:D

[bamazav]

Thanks. I was wondering if it was a larger program. Do you know of something to follow on the internet? I hope our little church may start something when the new gym opens in town.

The lack of decent stuff out there is why I built my own. I basically put it together around what I had done in my own life. What I have found is that our folks really just wanted some accountability and encouragement. That is the basis of any good program. I can send you what I have put together if you want.

[rpaul11]

Wow...crappy day today. Can't put a finger on anything wrong, but I am really run down, irritable, not much appetite and did NOT feel like going to the gym. It was a real struggle to get my work done. I spent the whole workout fighting the urge to say F*ck it an to just go home.

Because I was feelin so crappy I decided to up my dose to 3 Con Cret pills. Didn't help. Still felt ****ty and was a real struggle to focus.


Deads
135x8 w/u
225x6 w/u
315x4 w/u
365x8
405x8
455x0
455x0 Fuuuuuuuuuuuuu
405x7

T bar rows
25x10 w/u
50x8 w/u
120x10
140x10
140x10

Pullups
BWx7
bwx4
bwx5

Neutral grip lat pull behind neck
145x10
157x9

BB curls
40x10 w/u
70x10
70x10
70x8

Incline DB Curls
22.5x10
22.5x9
22.5x8

Done. Gone! Glad its over.

To clarify I am not blaming this bad workout in any way to the Con Cret. I just did not have much energy or focus today. I was not sore from my last workout, it was just a bad day.

Due to the fact that it was one of those days I would rather not rate the product but to be fair to the people reading I will.

Strength: 6/10 - I was really hoping for at least a few reps at 455 lbs. 465x4 is my all time PR before my achilles tear. I thought I had at least a 455 in me. This really set a tone for the rest of my day.
Endurance: 5/10 My ass was draggin. Seriously I did not want to go on at any point. Every set I had to talk myself into JUST ONE MORE.

Recovery: ?/10 Not sure how to rate this one today

[righter]

Rich, we all have days like this. They sucketh! But at least you went and did it. That's the important part, really. 405 x 8 is still very impressive for a bad day! As are those BW pullups. Great job getting there. Tomorrow will be better!

[bamazav]

In: 4:00 PM
Out 5:05 PM

Front Squats
5 x 155
5 x 160
5 x 160 PR
5 x 165
5 x 165 NPR
DB Pullover
5 x 10 x 25

Rack Deadlifts
5 x 225
5 x 295

Behind the Neck Presses
5 x 5 x 105

Incline Bench Press
5 x 105
5 x 115
3 x 5 x 125

Larry Scott Curls
3 x 8 x 40
Bench Dips
3 x 12 x BW

Calf Raises
3 x 10 x 185

Insights
Sorry for posting so late, busy day today.

I felt extremely focused heading into the Dog House. My neck is still sore, but I was not going to let it hold me back. I felt good and wanted to push, but wanted to be careful at the same time.

Front Squats - I have not been doing these long, but these felt great today. Was planning to do 5 x 5 x 155 but after the first set felt so good, I thought I'd go for a PR. After the second set at 160 I decided to set another. So, today was a PR and a New PR all in one day.

Rack Deads - Only 5 lbs from my personal best. I wanted to do another set but my form was not good on the final set and I did not feel I could get it done safely. With my lower back history, safety is important to me.

BHNP and Inclines With both of these I widened my grip a bit and, again, felt great.

Con-Cret Update
Once I learned my schedule was going to be messed up, I took my Con-Cret with me in a shaker. Added about 4 oz of water while waiting on wife. Swallowed it down. A tart but pleasant flavor. A kind of pineapple sweettart flavor.

Strength - 9/10 - I felt great throughout this session. I was a little rushed by schedule, but felt good and strong. Huge increases on Front Squats and increases in reps or lbs on every other exercise.
Endurance - 9/10 - Today I felt like I could keep going even when my schedule told me I had to stop.
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

[number26]

In: 4:00 PM
Out 5:05 PM

Front Squats
5 x 155
5 x 160
5 x 160 PR
5 x 165
5 x 165 NPR
DB Pullover
5 x 10 x 25

Rack Deadlifts
5 x 225
5 x 295

Behind the Neck Presses
5 x 5 x 105

Incline Bench Press
5 x 105
5 x 115
3 x 5 x 125

Larry Scott Curls
3 x 8 x 40
Bench Dips
3 x 12 x BW

Calf Raises
3 x 10 x 185

Insights
Sorry for posting so late, busy day today.

I felt extremely focused heading into the Dog House. My neck is still sore, but I was not going to let it hold me back. I felt good and wanted to push, but wanted to be careful at the same time.

Front Squats - I have not been doing these long, but these felt great today. Was planning to do 5 x 5 x 155 but after the first set felt so good, I thought I'd go for a PR. After the second set at 160 I decided to set another. So, today was a PR and a New PR all in one day.

Rack Deads - Only 5 lbs from my personal best. I wanted to do another set but my form was not good on the final set and I did not feel I could get it done safely. With my lower back history, safety is important to me.

BHNP and Inclines With both of these I widened my grip a bit and, again, felt great.

Con-Cret Update
Once I learned my schedule was going to be messed up, I took my Con-Cret with me in a shaker. Added about 4 oz of water while waiting on wife. Swallowed it down. A tart but pleasant flavor. A kind of pineapple sweettart flavor.

Strength - 9/10 - I felt great throughout this session. I was a little rushed by schedule, but felt good and strong. Huge increases on Front Squats and increases in reps or lbs on every other exercise.
Endurance - 9/10 - Today I felt like I could keep going even when my schedule told me I had to stop.
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

Nice workout you did today. I didn't think of logging this, but I feel the same way about rest periods between sets. I actually sat between sets yesterday staring at the clock on the wall to make sure that I'm getting at least 60 seconds rest, but I felt like I could've just kept going if that makes sense.

[rjcranium]

In: 4:00 PM
Out 5:05 PM

Front Squats
5 x 155
5 x 160
5 x 160 PR
5 x 165
5 x 165 NPR
DB Pullover
5 x 10 x 25

Rack Deadlifts
5 x 225
5 x 295

Behind the Neck Presses
5 x 5 x 105

Incline Bench Press
5 x 105
5 x 115
3 x 5 x 125

Larry Scott Curls
3 x 8 x 40
Bench Dips
3 x 12 x BW

Calf Raises
3 x 10 x 185

Insights
Sorry for posting so late, busy day today.

I felt extremely focused heading into the Dog House. My neck is still sore, but I was not going to let it hold me back. I felt good and wanted to push, but wanted to be careful at the same time.

Front Squats - I have not been doing these long, but these felt great today. Was planning to do 5 x 5 x 155 but after the first set felt so good, I thought I'd go for a PR. After the second set at 160 I decided to set another. So, today was a PR and a New PR all in one day.

Rack Deads - Only 5 lbs from my personal best. I wanted to do another set but my form was not good on the final set and I did not feel I could get it done safely. With my lower back history, safety is important to me.

BHNP and Inclines With both of these I widened my grip a bit and, again, felt great.

Con-Cret Update
Once I learned my schedule was going to be messed up, I took my Con-Cret with me in a shaker. Added about 4 oz of water while waiting on wife. Swallowed it down. A tart but pleasant flavor. A kind of pineapple sweettart flavor.

Strength - 9/10 - I felt great throughout this session. I was a little rushed by schedule, but felt good and strong. Huge increases on Front Squats and increases in reps or lbs on every other exercise.
Endurance - 9/10 - Today I felt like I could keep going even when my schedule told me I had to stop.
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

That was a nice full body workout, Pastor David!

[rjcranium]

Wow...crappy day today. Can't put a finger on anything wrong, but I am really run down, irritable, not much appetite and did NOT feel like going to the gym. It was a real struggle to get my work done. I spent the whole workout fighting the urge to say F*ck it an to just go home.

Because I was feelin so crappy I decided to up my dose to 3 Con Cret pills. Didn't help. Still felt ****ty and was a real struggle to focus.


Deads
135x8 w/u
225x6 w/u
315x4 w/u
365x8
405x8
455x0
455x0 Fuuuuuuuuuuuuu
405x7

T bar rows
25x10 w/u
50x8 w/u
120x10
140x10
140x10

Pullups
BWx7
bwx4
bwx5

Neutral grip lat pull behind neck
145x10
157x9

BB curls
40x10 w/u
70x10
70x10
70x8

Incline DB Curls
22.5x10
22.5x9
22.5x8

Done. Gone! Glad its over.

To clarify I am not blaming this bad workout in any way to the Con Cret. I just did not have much energy or focus today. I was not sore from my last workout, it was just a bad day.

Due to the fact that it was one of those days I would rather not rate the product but to be fair to the people reading I will.

Strength: 6/10 - I was really hoping for at least a few reps at 455 lbs. 465x4 is my all time PR before my achilles tear. I thought I had at least a 455 in me. This really set a tone for the rest of my day.
Endurance: 5/10 My ass was draggin. Seriously I did not want to go on at any point. Every set I had to talk myself into JUST ONE MORE.

Recovery: ?/10 Not sure how to rate this one today

From where I'm sitting, it still looks like you got a decent workout in. Nice job!

[storm1507]

The lack of decent stuff out there is why I built my own. I basically put it together around what I had done in my own life. What I have found is that our folks really just wanted some accountability and encouragement. That is the basis of any good program. I can send you what I have put together if you want.

Thanks. When the new gym is complete (around Sept) I'll see if our church is interested in something and I'll let you know.


Rich, we all have days like this. They sucketh! But at least you went and did it. That's the important part, really. 405 x 8 is still very impressive for a bad day! As are those BW pullups. Great job getting there. Tomorrow will be better!

This Rich. Exactly what I was thinking.


In: 4:00 PM
Out 5:05 PM

Front Squats
5 x 155
5 x 160
5 x 160 PR
5 x 165
5 x 165 NPR
DB Pullover
5 x 10 x 25

Rack Deadlifts
5 x 225
5 x 295

Behind the Neck Presses
5 x 5 x 105

Incline Bench Press
5 x 105
5 x 115
3 x 5 x 125

Larry Scott Curls
3 x 8 x 40
Bench Dips
3 x 12 x BW

Calf Raises
3 x 10 x 185

Insights
Sorry for posting so late, busy day today.

I felt extremely focused heading into the Dog House. My neck is still sore, but I was not going to let it hold me back. I felt good and wanted to push, but wanted to be careful at the same time.

Front Squats - I have not been doing these long, but these felt great today. Was planning to do 5 x 5 x 155 but after the first set felt so good, I thought I'd go for a PR. After the second set at 160 I decided to set another. So, today was a PR and a New PR all in one day.

Rack Deads - Only 5 lbs from my personal best. I wanted to do another set but my form was not good on the final set and I did not feel I could get it done safely. With my lower back history, safety is important to me.

BHNP and Inclines With both of these I widened my grip a bit and, again, felt great.

Con-Cret Update
Once I learned my schedule was going to be messed up, I took my Con-Cret with me in a shaker. Added about 4 oz of water while waiting on wife. Swallowed it down. A tart but pleasant flavor. A kind of pineapple sweettart flavor.

Strength - 9/10 - I felt great throughout this session. I was a little rushed by schedule, but felt good and strong. Huge increases on Front Squats and increases in reps or lbs on every other exercise.
Endurance - 9/10 - Today I felt like I could keep going even when my schedule told me I had to stop.
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

Great job on the workout and write up. Awesome front squats....one of my weak movements to say the least.

Guys, just to make sure that you are aware, ProMera has a PR thread that you can win more Con-Cret by posting all those PR's you will be hitting. There will be a winner on each page. Bonus prize if you post a vid of your new PR.

Here is the link

http://forum.bodybuilding.com/showthread.php?t=131298693

[rpaul11]

Rich, we all have days like this. They sucketh! But at least you went and did it. That's the important part, really. 405 x 8 is still very impressive for a bad day! As are those BW pullups. Great job getting there. Tomorrow will be better!



This Rich. Exactly what I was thinking.



Thanks to both of you. I realize the weight I moved wasn't light...and I realize that a lot of folks would love to pull a 50x dead, it just wasnt up to the standard I set for myself. Hell, Deads is my best lift :o Slept a lot last night and still feeling a bit off. Shoulders tonight. though come Hell or High water.


In: 4:00 PM
Out 5:05 PM
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

Dang man. thats some quick pace for the exercises you've been doing. I have to rest like 3 or 4 mins between deadz and squats.


From where I'm sitting, it still looks like you got a decent workout in. Nice job!

Thanks. It was decent. I worked hard and thats what counts. Just a bit thrown by what happened.

[bamazav]

Thanks to both of you. I realize the weight I moved wasn't light...and I realize that a lot of folks would love to pull a 50x dead, it just wasnt up to the standard I set for myself. Hell, Deads is my best lift :o Slept a lot last night and still feeling a bit off. Shoulders tonight. though come Hell or High water.



Richman, we are often our own harshest critics. You had an off day, based on your own goals. The one thing I see in you is that you 1. will not let it set you back and 2. Will strive to not let it happen again. That is perseverance and dedication and THAT is to be admired!

Keep up the great work, we want to see trophies in 2012!

[journey2swole]

Wow...crappy day today. Can't put a finger on anything wrong, but I am really run down, irritable, not much appetite and did NOT feel like going to the gym. It was a real struggle to get my work done. I spent the whole workout fighting the urge to say F*ck it an to just go home.


I have had my share of those days and despise it when they hit me. I had two or three of them back to back about a year ago and drooks10 told me that when they happen to not continue the workout and as a punishment make myself leave the gym and go back home. To tell myself I don't deserve to be in the gym. I did that a time or two over the past year and it really works. Usually the next day I feel so out of sorts having not got my workout in or met any of my goals that I hit it the next day with a new resolve.



Strength - 9/10 - I felt great throughout this session. I was a little rushed by schedule, but felt good and strong. Huge increases on Front Squats and increases in reps or lbs on every other exercise.
Endurance - 9/10 - Today I felt like I could keep going even when my schedule told me I had to stop.
Recovery - 9/10 - This is the one area that has impressed me the most about this product. My time between sets is down to a change of plates, a quick drink and logging of the last set. About 30 - 45 seconds. I had to force myself to wait between the squats and deads.

I had to laugh to myself while reading your workout here. I do that a lot. Today, between my CGBP sets I ended up walking over to the power rack and doing pull ups instead of resting haha. Then during my Cable Curls I found a rope and did some rope pulldown spreads during my rest cycles. It is just like my body wants to keep going and althought the prescribed set is over I don't want to stop.

[rpaul11]

Richman, we are often our own harshest critics. You had an off day, based on your own goals. The one thing I see in you is that you 1. will not let it set you back and 2. Will strive to not let it happen again. That is perseverance and dedication and THAT is to be admired!

Keep up the great work, we want to see trophies in 2012!

thanks for the pep talk man. things went better today though something is still off.


I have had my share of those days and despise it when they hit me. I had two or three of them back to back about a year ago and drooks10 told me that when they happen to not continue the workout and as a punishment make myself leave the gym and go back home. To tell myself I don't deserve to be in the gym. I did that a time or two over the past year and it really works. Usually the next day I feel so out of sorts having not got my workout in or met any of my goals that I hit it the next day with a new resolve.

Leaving is exactly what I wanted to do. I feel like letting myself leave would have been giving up. Interesting way to look at it.


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~

ok...so yesterday I got home and took a nap for about an hr. Then last night I went to bed at 9 and got out of bed at 6:45...unfortunately not a straight through sleep. Felt pretty crappy this morning again but as the day progressed I started feeling a little better. Not great, but I wasnt gonna miss a workout right now.

Today was Shoulders and traps

Took 3 Con Cret pills with my lunch 1 hr Pre WO

Seated DB Press
10x10 w/u
22.5x8 w/u
30x5 w/u
45x10
45x10
50x10

Not sure if its a PR or not but if not its been a LONG time since I put up 50's for 10 reps with DB presses

Machine laterals (PWO per side)
10x10
20x6
30x10
30x10
30x10
Really had a nice MMC going on with these today

Reverse Pec Deck
150x10
150x10
150x10

DB Front Raise (palm down)
22.5x10
22.5x10
25x10
These really felt good today. They irritated the elbow a little but not too bad.

Shrugs (PWO)
90x10 w/u
180x6 w/u
270x10
270x10

Overhead shrugs
70x10 w/u
120x10
120x10
not sold on these, but I'll give em another try. Seems like such a short ROM.

DIdnt feel my best today, but made improvements on most lifts over last week so I cant complain. Came home, ate, took another nap and will be in bed early tonight. Somethings off with me for sure but i seem to be shaking it slowly.

Con Cret rating


Strength:9/10 - increases in monst lifts over last week despite feeling crapy.
Endurance: 10/10 - I cant believe the energy I had after feeling how I did all day.
Recovery: 9/10 - some mild DOMS in the quads and in Rhomboids from back day yesterday but nothing too bad.

[righter]

Deload: Cardio-Bunny Week!

Took one HEAPING scoop of Con Cret 90 minutes before my spin class. Still like the taste of this stuff. It's mildly fruity and tropical.

I called the gym this morning to put my name on the list for the 5:30 Spin class, but when I arrived at 4:30, my name was not on the list! No biggie. List had open slots. I jotted down my name, and marked my bike with a towel ;)

Then I went to the grocery store to pick up a few things.

I wasn't exactly pumped for class tonight to be honest. I'm pretty exhausted mentally. I spent most of today doing school work. Two weeks in a row now that I've been studying several hours a day. It's almost physically exhausting.

So, I get back to the gym around 5:25, walk into Spin and the first thing I notice is the dude in the corner by the mirror ... he was here an hour ago, pedaling away, in his very professional cycling outfit, only now he's soaked with sweat. Eww.

There's another one next to him too, also wearing cycling attire. His bike is right next to mine and he's also drenched in sweat. Gross. These bikes are really close together too. I hope I don't bump him while I'm getting on my bike and fortunately I don't, but OMG he STINKS! I look around for another bike. There isn't one. :(

So, it's either miss my class or endure the stinky f'n bikers. And I aint missing my class.
It got off to a rough start, to say the least. The class itself was awesome! I didn't get as sweaty or pumped this time; maybe I'm adjusting to it. The stinky bikers continued to stink even harder, but luckily I could just bury my face in my towel, which smelled like a refreshing spring meadow. God Bless Snuggle! OMG it saved me from having to leave!

Tomorrow I'm doing a circuit with the jump rope. :)

----------------------------------------------------------------------------
Overall Impressions:

Like I said, I'm pretty exhausted from school. Hoping things will slow down after this weekend. I start GVT on Sunday and I'm really looking forward to using this product and seeing how it affects my weight training. I do believe it has given me an edge in cardio, as I'm one who typically hates cardio, but it's not too bad this week. Still, I'm anxious to lift something heavier than a jump rope or towel! Sunday come soon!!!!!


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

[rpaul11]

hey Jen. Looking forward to seeing how GVT works for ya :)

[rjcranium]

Deload: Cardio-Bunny Week!

Took one HEAPING scoop of Con Cret 90 minutes before my spin class. Still like the taste of this stuff. It's mildly fruity and tropical.

So, I get back to the gym around 5:25, walk into Spin and the first thing I notice is the dude in the corner by the mirror ... he was here an hour ago, pedaling away, in his very professional cycling outfit, only now he's soaked with sweat. Eww.

There's another one next to him too, also wearing cycling attire. His bike is right next to mine and he's also drenched in sweat. Gross. These bikes are really close together too. I hope I don't bump him while I'm getting on my bike and fortunately I don't, but OMG he STINKS! I look around for another bike. There isn't one. :(

So, it's either miss my class or endure the stinky f'n bikers. And I aint missing my class.
It got off to a rough start, to say the least. The class itself was awesome! I didn't get as sweaty or pumped this time; maybe I'm adjusting to it. The stinky bikers continued to stink even harder, but luckily I could just bury my face in my towel, which smelled like a refreshing spring meadow. God Bless Snuggle! OMG it saved me from having to leave!

Tomorrow I'm doing a circuit with the jump rope. :)

----------------------------------------------------------------------------
Overall Impressions:


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

http://i1184.photobucket.com/albums/z323/Rj_Cranium/9530.gif

Luckily CON-CRET gave you the strength to endure those stinky bikers. Hope you recover without the need of (aroma) therapy!

[RyouBakua]

Not sure if its a PR or not but if not its been a LONG time since I put up 50's for 10 reps with DB presses



Good job with the presses rpaul! (i did some today too)



So, it's either miss my class or endure the stinky f'n bikers. And I aint missing my class.
It got off to a rough start, to say the least. The class itself was awesome!


Dont worry too much about the bikers. Ive seen 15 bikes crammed into a room made for 8
(coulda been worse :o)

[storm1507]

Rich....Nice job on the shoulders. Way to work through everything.

righter....LOL @ your story. GVT after a week off is going to be brutal....have fun. :)

[rpaul11]

Good job with the presses rpaul! (i did some today too)

)
I saw that....yours were BIT heavier than mine :p

Rich....Nice job on the shoulders. Way to work through everything.

righter....LOL @ your story. GVT after a week off is going to be brutal....have fun. :)

Thanks Will.

Jen is gonna kick ass on GVT :)

[bamazav]

Plan on hitting the Dog House around noonish today. I still have the crick. pain, in my neck, lower right side. I don't think it will affect anything, except possibly my squats. I was foam rolling last night and felt the knot as I rolled over it. Two people tried to work it out, but it is being stubborn. I can turn side to side with minimal pain, but up and down is tough. Any how, I will have numbers this afternoon.

[RyouBakua]

I saw that....yours were BIT heavier than mine :p



only by a few lbs

[righter]

Deload: Cardio Bunny Week!


Added one HEAPING scoop of Con Cret to my XF Lemon Cream Pie shake this morning. Yummmmmm! I noticed the Con Cret really "stretched" the flavor of the XF and I got TWO shakes for the calories of one! That made me very happy! And it tasted wonderful! Like something you'd drink on a sailboat in the Caribbean. I have a feeling Con Cret will become one of the ingredients in my shake from now on.


Decided to get back to the weights today with a light circuit ...


Superset Circuit with Jump Rope

Superset 1
BB Clean & Press
30 x 10
KB Snatch
15 x 20
Jump Rope: 200

Superset 2
Glute Machine
2 x 75 x 20
Lying Leg Curl
2 x 50 x 20
Jump rope: 200

Superset 3
DB Bench Press
2 x 15 x 20
DB Incline Fly
2 x 15 x 20
Jump Rope: 200

Superset 4
Leg Extension
2 x 50 x 20
Leg Press
2 x 100 x 20
Jump Rope: 200

Superset 5
Lat Pull downs
2 x 50 x 20
Chin ups
2 x BW x 4
Jump Rope: 200

Superset 6
Incline DB Curls
2 x 12.5 x 20
Sgl Tri Ext
2 x 12.5 x 20
Jump Rope: 200

Superset 7
Sissy Squats w/ stand
2 x BW x 20 (10 sec static hold)
Hyperextension
2 x BW x 20
Jump rope: 200


Overall Impressions:

What can I say? Felt the awesomeness! I could have stayed at the gym for another hour. This routine took about 80 min? I almost stayed and did HIIT, but controlled myself, lol. The Con Cret definitely improves my endurance! And it seems that adding it to my XF shake really makes it sing! I can't wait to see how it enhances my strength when I'm off this damn deload. Come Sunday? Bring the pain! :D

Strength: 8.5/10 <---I'm using the bw chins as a gauge
Endurance: 10/10 <---pow!
Recovery: 10/10 <---still energized!

Hope y'all have an awesome Friday!


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



hey Jen. Looking forward to seeing how GVT works for ya : )

Me too, Rich! Only one more day of deload to go! ;)


http://i1184.photobucket.com/albums/z323/Rj_Cranium/9530.gif

Luckily CON-CRET gave you the strength to endure those stinky bikers. Hope you recover without the need of (aroma) therapy!

lol! You're so right about the aroma-therapy. Luckily I had my towel washed with Snuggle! That stuff smells wonderful! :)


Dont worry too much about the bikers. Ive seen 15 bikes crammed into a room made for 8
(coulda been worse :o)

Oh, our room is tiny too! Makes it worse! Hope those guys took showers, like immediately when they left! :eek:


righter....LOL @ your story. GVT after a week off is going to be brutal....have fun. :)

Hi Storm, I am so welcoming brutal at this point! Sick of this deload!

[bamazav]

Squats
10 x 185
8 x 205
5 x 235
5 x 235
18 x 140
DB Pullovers
5 x 10 x 25

V-Handle RowsPlate Weight Only
10 x 75
8 x 95
5 x 120
5 x 120
20 x 50

Incline Press
10 x 95
8 x 115
5 x 125
5 x 130
18 x 75

Behind the Neck Press
10 x 75
8 x 95
5 x 105
5 x 105
15 x 55

Walker Dips
6
6
6

Ab sling Knee Raises
10
10
10

Chins
5
4
4

Insights
Neck still hurts, have had a capsasin patch on all day. Did some foam rolling last night and popped over the knotted muscle a few times. Now I don't know if it is still knotted or bruised from my trying to work it out last night. Wasn't going to let it stop me.

Squats - Pushed weight up 5 more pounds. Who needs schedules any way?
V-handle Rows and Inclines - both weights went up.
BHNP - It is amazing what a little movement in the rotation can do to an exercise. I slid this one down this week and it shows, numbers down.
Dips, Abs, Chins - The wimpy voice in my head kept telling me to blow these off. While I wish I had more in the tank when I got to them, I am glad I pressed on. I focused on trying to activate the lats on the chins, used a minimal kip and actually surprised myself that I did as well as I did.

Con-Cret Insights
Wasn't sure what I had in me today. The craziness of the week and the horrible sleep caused my the knot in my neck has taken its toll. Part of me wanted to take a day off, but I wasn't going to let that happen. Like Jenn, I am amazed at my endurance. Even when my mind is saying "STOP" my body keeps going. It is so cool.

Strength - 9/10 - Increased weights on 3 of my 4 compounds. Can't complain about that!
Endurance - 9/10 - My arms are gassed, but I still feel like I could do some more. I was out there for about 75 minutes and it seemed like 5.
Recoverability - 9/10 - This is what I have enjoyed most. I hate waiting and my waits are nothing now. Change the plates and go. If I didn't have to stop in the middle to check on the dogs and go to the bathroom, I probably could have finished a lot earlier.

One full week in and I am liking this product. The taste of the powder is not bad, a little tart, but not bad. The capsules give you the easy option. This is the first creatine product I can actually tell is helping me. If I knew how to make the little thumbs up sign, I'd give 2 thumbs up.

[BDiamond]

Real detailed lifting log, props. I just got an email that my samples shipped out today so I'm looking forward to getting my own going.

[alexpetrou]

Squats
10 x 185
8 x 205
5 x 235
5 x 235
18 x 140
DB Pullovers
5 x 10 x 25

V-Handle RowsPlate Weight Only
10 x 75
8 x 95
5 x 120
5 x 120
20 x 50

Incline Press
10 x 95
8 x 115
5 x 125
5 x 130
18 x 75

Behind the Neck Press
10 x 75
8 x 95
5 x 105
5 x 105
15 x 55

Walker Dips
6
6
6

Ab sling Knee Raises
10
10
10

Chins
5
4
4

Insights
Neck still hurts, have had a capsasin patch on all day. Did some foam rolling last night and popped over the knotted muscle a few times. Now I don't know if it is still knotted or bruised from my trying to work it out last night. Wasn't going to let it stop me.

Squats - Pushed weight up 5 more pounds. Who needs schedules any way?
V-handle Rows and Inclines - both weights went up.
BHNP - It is amazing what a little movement in the rotation can do to an exercise. I slid this one down this week and it shows, numbers down.
Dips, Abs, Chins - The wimpy voice in my head kept telling me to blow these off. While I wish I had more in the tank when I got to them, I am glad I pressed on. I focused on trying to activate the lats on the chins, used a minimal kip and actually surprised myself that I did as well as I did.

Con-Cret Insights
Wasn't sure what I had in me today. The craziness of the week and the horrible sleep caused my the knot in my neck has taken its toll. Part of me wanted to take a day off, but I wasn't going to let that happen. Like Jenn, I am amazed at my endurance. Even when my mind is saying "STOP" my body keeps going. It is so cool.

Strength - 9/10 - Increased weights on 3 of my 4 compounds. Can't complain about that!
Endurance - 9/10 - My arms are gassed, but I still feel like I could do some more. I was out there for about 75 minutes and it seemed like 5.
Recoverability - 9/10 - This is what I have enjoyed most. I hate waiting and my waits are nothing now. Change the plates and go. If I didn't have to stop in the middle to check on the dogs and go to the bathroom, I probably could have finished a lot earlier.

One full week in and I am liking this product. The taste of the powder is not bad, a little tart, but not bad. The capsules give you the easy option. This is the first creatine product I can actually tell is helping me. If I knew how to make the little thumbs up sign, I'd give 2 thumbs up.

Your workouts look real tough, I can't wait to see the gains that you will make from using CON CRET!

[rpaul11]

Good day today David. hope your neck works out over the next few days buddy...

do you train over the weekend?

[RyouBakua]

Con-Cret Insights
Wasn't sure what I had in me today. The craziness of the week and the horrible sleep caused my the knot in my neck has taken its toll. Part of me wanted to take a day off, but I wasn't going to let that happen. Like Jenn, I am amazed at my endurance. Even when my mind is saying "STOP" my body keeps going. It is so cool.

Strength - 9/10 - Increased weights on 3 of my 4 compounds. Can't complain about that!
Endurance - 9/10 - My arms are gassed, but I still feel like I could do some more. I was out there for about 75 minutes and it seemed like 5.
Recoverability - 9/10 - This is what I have enjoyed most. I hate waiting and my waits are nothing now. Change the plates and go. If I didn't have to stop in the middle to check on the dogs and go to the bathroom, I probably could have finished a lot earlier.

One full week in and I am liking this product. The taste of the powder is not bad, a little tart, but not bad. The capsules give you the easy option. This is the first creatine product I can actually tell is helping me. If I knew how to make the little thumbs up sign, I'd give 2 thumbs up.


this, all day long


http://forum.bodybuilding.com/attachment.php?attachmentid=3067913&d=1296849768

[bamazav]

Your workouts look real tough, I can't wait to see the gains that you will make from using CON CRET!
I have really felt them this week. I usually take a recovery week every 5th week or so, but felt so good this time I kept on. Today my body is telling me that may not have been too smart.

Good day today David. hope your neck works out over the next few days buddy...

do you train over the weekend?Right now I am MWF. Weekends here are so crazy I use Saturday as a make up day.


this, all day long


http://forum.bodybuilding.com/attachment.php?attachmentid=3067913&d=1296849768

I speak my mind. Sometimes that is a good thing, other times it gets me in trouble. I won't recommend anything I won't use myself.

[RyouBakua]

I speak my mind. Sometimes that is a good thing, other times it gets me in trouble. I won't recommend anything I won't use myself.


i copy that



stop by my con-cret log

i could use some pointers

[rpaul11]

Just tried to relax today to get over my funk. Took 2 scoops of Con Cret right before dinner.

No report on Strength, Endurance, Recovery as I only did a little ab work. I skipped my Friday cardio since I have felt so bad the last few days. Feelin pretty good at the moment.

[bamazav]

BoStevus, 2nd_Chance and Vox are having an interesting discussion on deloads in Bo's log. It might hit you where you are at. Check it out.

I hope you defunk this weekend.

[journey2swole]

Added one HEAPING scoop of Con Cret to my XF Lemon Cream Pie shake this morning. Yummmmmm! I noticed the Con Cret really "stretched" the flavor of the XF and I got TWO shakes for the calories of one! That made me very happy! And it tasted wonderful! Like something you'd drink on a sailboat in the Caribbean. I have a feeling Con Cret will become one of the ingredients in my shake from now on.[/B]

What can I say? Felt the awesomeness! I could have stayed at the gym for another hour. This routine took about 80 min? I almost stayed and did HIIT, but controlled myself, lol. The Con Cret definitely improves my endurance! And it seems that adding it to my XF shake really makes it sing! I can't wait to see how it enhances my strength when I'm off this damn deload. Come Sunday? Bring the pain! :D

Strength: 8.5/10 <---I'm using the bw chins as a gauge
Endurance: 10/10 <---pow!
Recovery: 10/10 <---still energized!

Hope y'all have an awesome Friday!


Wait, Wut ??? You are mixing Pineapple CON-CRET with LCP UP 2.0 ?????

I have not thought of that but I do definitely LOVE my XF LCP, if you are saying what I think you are saying here I will have to give that a try.


Squats
Squats - Pushed weight up 5 more pounds. Who needs schedules any way?
V-handle Rows and Inclines - both weights went up.
BHNP - It is amazing what a little movement in the rotation can do to an exercise. I slid this one down this week and it shows, numbers down.
Dips, Abs, Chins - The wimpy voice in my head kept telling me to blow these off. While I wish I had more in the tank when I got to them, I am glad I pressed on. I focused on trying to activate the lats on the chins, used a minimal kip and actually surprised myself that I did as well as I did.

Con-Cret Insights
Wasn't sure what I had in me today. The craziness of the week and the horrible sleep caused my the knot in my neck has taken its toll. Part of me wanted to take a day off, but I wasn't going to let that happen. Like Jenn, I am amazed at my endurance. Even when my mind is saying "STOP" my body keeps going. It is so cool.

Strength - 9/10 - Increased weights on 3 of my 4 compounds. Can't complain about that!
Endurance - 9/10 - My arms are gassed, but I still feel like I could do some more. I was out there for about 75 minutes and it seemed like 5.
Recoverability - 9/10 - This is what I have enjoyed most. I hate waiting and my waits are nothing now. Change the plates and go. If I didn't have to stop in the middle to check on the dogs and go to the bathroom, I probably could have finished a lot earlier.

One full week in and I am liking this product. The taste of the powder is not bad, a little tart, but not bad. The capsules give you the easy option. This is the first creatine product I can actually tell is helping me. If I knew how to make the little thumbs up sign, I'd give 2 thumbs up.

That was a pretty impressive workout, bro. Definitely looks like you are experiencing the same effects I have from CON-CRET. I really truly do not want to stop when my workout is done. :D


Feelin pretty good at the moment.

:) Your supposed to feel REALLY fine today, bro. It is Friday after all and it only comes around once each week. Enjoy it for all its worth. Hope your feeling this good next week too. Looks like a killer week for me at work, but I guess somebody has to do it :mad:

[storm1507]

righter....Now that is a workout. If you can handle that, MAYBE you can handle the GVT.

Great job on the chins....I almost missed those.

Pastor...great job on the squats...and two thumbs up sounds good. Glad you are liking the results.


this, all day long


http://forum.bodybuilding.com/attachment.php?attachmentid=3067913&d=1296849768

I may steal this one too.

[liftTENhard]

IM in THIS BISH

Sup everyone
will be logging this as well soon just wanted to say hi :)

BTW subbed

[storm1507]

IM in THIS BISH

Sup everyone
will be logging this as well soon just wanted to say hi :)

BTW subbed

Welcome to the ProMera logs liftenhard. You ready for some Con-Cret work??

[liftTENhard]

Welcome to the ProMera logs liftenhard. You ready for some Con-Cret work??

HELL YEA! Cant wait to get the product i checked the usps site and it said i should be getting it here 2day will start my log on monday when i hit the gym ^_^
BTW u can check out my non-sponsored sup log in my sig to c how i do em tell me if u like it or not... i like to be very detailed :)
hitting the sack now take it ez

[rpaul11]

BoStevus, 2nd_Chance and Vox are having an interesting discussion on deloads in Bo's log. It might hit you where you are at. Check it out.

I hope you defunk this weekend.

AH...I am a big fan of deloading. That said I just did one 2 weeks ago :)

[righter]

Deload Finale: Cardio Bunny Week!

Added a HEAPING scoop of Con Cret to my XF LCP shake this morning, about an hour before spin class started. I only had to use a half scoop of the XF because the Con Cret fills in the flavor. This shake rawks! I ♥ it.

Went to the 9 a.m. Spin class today. It was amazing! What I'm learning now is how I can make this workout as hard or easy as I want by adjusting the tension. This morning I went heavy with the tension and by the end of class, I was the stinky sweaty one! Okay, maybe not stinky ... definitely sweaty. My hair was soaked!

[/Deload]

---------------------------------------
Overall Impressions:

Well I did go much heavier on the tension this morning, and my endurance seemed pretty good, but I believe the real test with this product will begin tomorrow, as I start GVT. I'm very excited to see how Con Cret can enhance my weight training. My honest opinion is that it did help this week with the cardio. Especially with endurance. I'm keeping the spin classes too! I really enjoyed them and they are super leg workout! Looking forward to tomorrow! A new chapter.

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

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


Wait, Wut ??? You are mixing Pineapple CON-CRET with LCP UP 2.0 ?????

I have not thought of that but I do definitely LOVE my XF LCP, if you are saying what I think you are saying here I will have to give that a try.

That was a pretty impressive workout, bro. Definitely looks like you are experiencing the same effects I have from CON-CRET. I really truly do not want to stop when my workout is done. :D

Oh, it's super tasty with XF LCP!! Here's the recipe for my shake:

Con Cret
1/2 scoop XF LVP
1/2 cup plain greek yogurt
2 oz fat free cream cheeze
2 egg whites
4 oz water
1 cup ice

Blend in smoothie maker ... Yummmmmmmmmmmmmmmmmmmmm!!!!! ;)


righter....Now that is a workout. If you can handle that, MAYBE you can handle the GVT.

Great job on the chins....I almost missed those.

Thanks, storm! Guess I'll find out tomorrow about the GVT. can't wait!!! :)

[rpaul11]

Feeling much better today health wise.

Today was Legs

Took 3 scoops of Con Cret with about 4 oz water 1 hour Pre WO

I am REALLY liking the pineapple flavor.

Can I have more? :D

Squats
95x10 w/u
135x6 w/u
205x10
205x10
205x10
Added 20 lbs to my first working set. I'll increase weight across next week

Leg press (supersettes with leg press calf raise)
180x8 w.u
450x10
500x10
540x10

Leg Press Calf Raise
180x10 w/u
450x10
450x10
450x9

Leg Extensions
210x10
210x10

SLDL
135x8 w/u
185x6 w/u
225x10
225x10
225x10
Last week the day after leg day I felt like the tie in where my ham and glutes meet was bruised or strained. I thought it was DOMS, but today in my warmups I felt it pulling and not in a really good way so I kept these light today and just concentrated on ROM and getting a good stretch and a lighter workload

Leg Curls
165x6 w/u
210x10
210x10
210x9
Increased reps on set 2 and increased pounds on set 3

Reverse hypers
45x10
90x10
I haven't budged the weight on these yet as I feel I am still getting work on them. Concentrating on not swinging the weight and slowly lowering to a dead stop before the next rep.

Seated Calfs
135x10
135x10
135x9

Good workout today. Felt strong and lots of energy. Hamstring acted up a little so we'll give it a lil rest and see how it does next week.



Strength: 10/10 - made increases in every exercise with the exception of SLDL where I purposely took it easy.
Endurance: 9/10 - Excellent. Moved right along. This workout generally takes me 90 mins...I shaved a good 10 mins off the time today.
Recovery: 10/10 no after effects from previous workout. Zero DOMS





Spent the rest of the day working on some electric and drywall in the game room and had to make a run to Home Depot.

Super Bowl tonight.

[bamazav]

I did not deload as usual before starting this cycle. Between the pain in my neck and my joints, my body is telling me to take an extra day or two of rest. I will be resting tomorrow, which will give me about 4.5 days off when I hit it again on Wednesday.

[storm1507]

Deload Finale: Cardio Bunny Week!

Added a HEAPING scoop of Con Cret to my XF LCP shake this morning, about an hour before spin class started. I only had to use a half scoop of the XF because the Con Cret fills in the flavor. This shake rawks! I ♥ it.

Went to the 9 a.m. Spin class today. It was amazing! What I'm learning now is how I can make this workout as hard or easy as I want by adjusting the tension. This morning I went heavy with the tension and by the end of class, I was the stinky sweaty one! Okay, maybe not stinky ... definitely sweaty. My hair was soaked!

[/Deload]

---------------------------------------
Overall Impressions:

Well I did go much heavier on the tension this morning, and my endurance seemed pretty good, but I believe the real test with this product will begin tomorrow, as I start GVT. I'm very excited to see how Con Cret can enhance my weight training. My honest opinion is that it did help this week with the cardio. Especially with endurance. I'm keeping the spin classes too! I really enjoyed them and they are super leg workout! Looking forward to tomorrow! A new chapter.

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

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



Oh, it's super tasty with XF LCP!! Here's the recipe for my shake:

Con Cret
1/2 scoop XF LVP
1/2 cup plain greek yogurt
2 oz fat free cream cheeze
2 egg whites
4 oz water
1 cup ice

Blend in smoothie maker ... Yummmmmmmmmmmmmmmmmmmmm!!!!! ;)



Thanks, storm! Guess I'll find out tomorrow about the GVT. can't wait!!! :)

Well, how did the GVT go righter? :D



Nice work Rich. Lots of volume, but please quit refering to your SLDL as light. Heck, I cut them out all together this month.

Good game last night, but didn't turn out the way I wanted.

[righter]

I forgot that I was hosting the superbowl party at MY house yesterday, so GVT has been bumped til tomorrow! I will be going to my spin class tonight, though, loaded with Con Cret!

Here's my GVT training schedule for the next several weeks:

Mon:
Spin class

Tues: Chest/Back
Bench 10 x 10
BB Rows; 10 x 10
Incline flys
Chins

Wed: Delts/Bis/Tris:
Military press: 10 x 10
BB Curls: 10 x 10
Tri pd's: 10 x 10
Lat raises
Incline curls
overhead ext

Thur:
Spin class

Fri: Quads/hams/glutes
Squats: 10 x 10
SLDL's: 10 x 10
Leg Ext
Lying Leg curls
Glute machine

Sat:
Spin class

Sun:
Complete Rest

[righter]

Squats
95x10 w/u
135x6 w/u
205x10
205x10
205x10
Added 20 lbs to my first working set. I'll increase weight across next week

Leg Curls
165x6 w/u
210x10
210x10
210x9
Increased reps on set 2 and increased pounds on set 3

Excellent work on those increases, Rich!

[bamazav]

I forgot that I was hosting the superbowl party at MY house yesterday, so GVT has been bumped til tomorrow! I will be going to my spin class tonight, though, loaded with Con Cret!

Here's my GVT training schedule for the next several weeks:

Mon:
Spin class

Tues: Chest/Back
Bench 10 x 10
BB Rows; 10 x 10
Incline flys
Chins

Wed: Delts/Bis/Tris:
Military press: 10 x 10
BB Curls: 10 x 10
Tri pd's: 10 x 10
Lat raises
Incline curls
overhead ext

Thur:
Spin class

Fri: Quads/hams/glutes
Squats: 10 x 10
SLDL's: 10 x 10
Leg Ext
Lying Leg curls
Glute machine

Sat:
Spin class

Sun:
Complete Rest

AucsNNE7NxA

[bamazav]

As an experiment today, and since I am almost out of capsules, I spoon mixed Con-Cret in a cup. 3-4 oz of water, a quick swirl or two and it was mixed. That little amount of water gave quite a bite, but it was good and no grit or undissolved product.

[RyouBakua]

As an experiment today, and since I am almost out of capsules, I spoon mixed Con-Cret in a cup. 3-4 oz of water, a quick swirl or two and it was mixed. That little amount of water gave quite a bite, but it was good and no grit or undissolved product.

im also impressed by its mixibility!


reminds me of little sugar crystals that slowly disappear

[bamazav]

im also impressed by its mixibility!


reminds me of little sugar crystals that slowly disappear

Agreed. It was pretty cool.

Gonna try it Wed. with my pre-training home brew.

[righter]

lol @ that vid, bama!

Mixed 1 heaping scoop of Con Cret into my XF Lemon Cream Pie shake 90 mins before spin class. I needed to do a few estimates on some lifts tonight, before I start GVT in the morning, so I did those before spin.

Incline Fly:
15 x 10
25 x 15

Lat Raises:
10 x 10
20 x 7

Incline curls:
10 x 10
20 x 7

Spin class: 45 mins.

Overall Impressions:

My head wasn't really into it tonight, and my body wasn't cooperating much either. I dunno. Some days are just like that! Still, I pushed through spin, did the best I could. Wasn't the most intense spin session, but it wasn't bad. I worked up a good sweat and felt pumped walking out.

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

Can't wait to start GVT tomorrow!!!! :D

[RyouBakua]

you killin that spin class Righter!

[righter]

It's killin me, Ryou! :o

[RyouBakua]

up Con-Cret to 2 scoops for intense workouts


do you take a pwo?

[rpaul11]

It's killin me, Ryou! :o

lulz....I'm sure you're doin just fine :)


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~
Another one in the books.

Today was Chest and Tri's

Incline DB Press
25x10 w.u
35x8 w.u
50x6 w/u
80x10
80x10
80x10
Felt really strong on these today. Last week I couldn't get 10 with 80 lbs on my 2nd set and dropped to 75's on my final set. I'll call that a big improvement

Flat Bench
Bar x10 w/u
135x6 w/u
205x10
205x8
205x9
Upped the weight this week but lost a rep or 2 in the process. I guess thats expected.

HS MTS Incline Press
60x10
65x9
65x9
again some big weight increases here

Dips
BXx12
BWx10

Tri Pressdown
50x10 w/u
100x6 w/u
150x10
150x10
160x9
upped weight on last set

Cable Skullcrushers
55x10
55x10
55x10
Same weight as last week, same reps.

Overall Impressions:


Overall Great workout. I felt the tri's were pretty spent by the end of things so I went with a weight I already was familiar with on my last exercise thinking I will bump it up if things go well. Had some nice steady increases today and really feel good in general.




Strength: 10/10 - increases in so many places I struggled last week.
Endurance: 10/10 - was able to just push right along today with reasonable rest periods.
Recovery: 9/10 - very mild DOMS after yesterdays leg day.

[storm1507]

Nice to see you back in the groove Rich.

[bamazav]

Nice to see you back in the groove Rich.

I agree! I hope my groove is half as groovy when I return tomorrow.

[rpaul11]

Nice to see you back in the groove Rich.
thanks Will.

I agree! I hope my groove is half as groovy when I return tomorrow.

hows the neck feelin anyway?

[righter]

Tues: GVT Chest/Back

Added 2 scoops of Con Cret to my XF LCP shake 90 mins before gym time.

Warm up
Jump rope: 500

Bench Press
10 x 60 x 10 (60 secs rest between sets)

BB Rows
10 x 70 x 10 (60 secs rest between sets)

Okay, good news is I got all reps for all ten sets and stayed within my 60 sec limit. Bad news is I barely felt any kind of fatigue on BP until the 10th set, and could have easily done 5 more sets. I think the point of GVT is to be pretty exhausted at set 10? In a little pain at least? I was neither.

The rows were more challenging. Still, the weight felt too light. Sets 9 & 10 were a struggle, but I wasn't crying for my mommy, and I really wanted to be. :(

It's all good, though. I'll just bump it up 2.5% next week and see what happens. If I keep bumping it, eventually it'll get tough.

Incline Flys
20's x 10
25's x 10
27.5's x 8 PR
30's x 6 PR

Chin ups
40 assistance x 10 (wu)
BW x 5 PR
BW x 5
BW x 4
:D :D :D

These made me super happy!! I was supposed to stop after this, buuuuuuut I still had a lot of fuel left. So I hit the next ones hard.

HS Iso-Lat Wide Chest
90 x 10
145 x 7 PR ;)
165 x 5 PR :eek:

Seated Cbl Rows
100 x 8
110 x 5
110 x 6 PR

Overall Impressions:
Didn't know I had 165 in me for the Iso-lat! Think the 110 cbl rows are a PR too. I did take an extra scoop of Con Cret before I went to the gym, so another possibility is that I respond well to this product. I have noticed an increase in my energy levels since starting it. Anyway, felt like I rocked my first day of GVT! Totally feeling the awesomeness!!

Strength: 10/10
Endurance: 10/10
Recover: TBA

[rpaul11]

Jen,

Dont be afraid to adjust your weight up or down mid way through based off of fatigue or lack therof. Better to up, or lower the weight as needed than to get through the workout "unworked" :)

[righter]

Jen,

Dont be afraid to adjust your weight up or down mid way through based off of fatigue or lack therof. Better to up, or lower the weight as needed than to get through the workout "unworked" :)

Hiya Rich! Yeah, that's what I'll do next time. Tricky part was that everything I had read about GVT suggested the sets would feel easy until around sets 8-10 when fatigue would strike and suddenly it would be super tough. Unfortunately, that never happened. Next time I'll just bump it up a plate.

[rpaul11]

Hiya Rich! Yeah, that's what I'll do next time. Tricky part was that everything I had read about GVT suggested the sets would feel easy until around sets 8-10 when fatigue would strike and suddenly it would be super tough. Unfortunately, that never happened. Next time I'll just bump it up a plate.

and if it gets too heavy you can always drop it 5 lbs :) you'll get the hang of it.

[righter]

and if it gets too heavy you can always drop it 5 lbs :) you'll get the hang of it.

True dat! :)

[storm1507]

Great job righter. Those are some impressive lifts.

Now, get those PR's in here for a chance to win some prizes.....

http://forum.bodybuilding.com/showthread.php?t=131298693

[bamazav]

Jen,

Dont be afraid to adjust your weight up or down mid way through based off of fatigue or lack therof. Better to up, or lower the weight as needed than to get through the workout "unworked" :)

That's what I am saying.

[rpaul11]

Conditioning Day

20 mins on stepmill fatburn program level 5

10 mins cooldown on treadmill


took 3 scoops Con Cret 45 mins before.


Not sure it reall effected my conditioning much. Just your average cardio day.

[righter]

Good work getting it done, Rich. Cardio is tougher than lifting cause it's such a bore. I love my spin classes, though! Glad I finally found something I like. Have you tried any cardio classes or something like that?

[rpaul11]

Good work getting it done, Rich. Cardio is tougher than lifting cause it's such a bore. I love my spin classes, though! Glad I finally found something I like. Have you tried any cardio classes or something like that?

I just don't have time for cardio classes Jen. Like tonight. I had to drop off my daughter at gymnastics, get in some cardio and be back in an hr. A class is 60 mins long...I would not have made it.

Its not that boring for me. Just like to get it done and over quick and get on with other things.

[RyouBakua]

Cardio is tougher than lifting cause it's such a bore.

this this this

[bamazav]

cardio is a bore.

fixed!

[righter]

lolololz glad we all agree cardio is a bore!!!

[liftTENhard]

Strong hate for cardio ITT ^_^

Gj all was gonna post some motivational pics of chicks........ but i notice there are girl ITT already......

well keep it up :)

[storm1507]

I seem to remember there was alot of talk of pics in this thread............................

[bamazav]

I seem to remember there was alot of talk of pics in this thread............................

Hey, we have Mr. T and Bert on the previous pages. What other pics do we need?

[righter]

Wed: GVT--Delts, Biceps, & Triceps

Added 2 scoops of Con Cret to my XF LCP shake. Yummmmm! I ♥ this shake!!

Warm up
Jump rope: 600

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

Missed two reps on the last set. That's alright! Means I picked the right weight. Noticed my form starting to slack around set 8. Wasn't going as deep. So, the plan is to stick with this weight next week. Stay with it for as long as it takes me to do all 10 sets for 10 reps with good form.

BB Curls
10 x 40 x 10
(60 sec rest between sets)

Wasn't crying for mommy on these, but pretty damn close! I'm going to increase reps next week instead of weight because the next BB up is a 50, and I don't think I'm quite there yet!

Cbl V-bar Pushdowns
10 x 70 x 10
(60 sec rest between sets)

I actually got 9.5 reps on the 9th set, but still think I need to increase next week. I may add a 5 lb plate or keep the same weight and add a few reps. Not sure.

The three 10 x 10's took almost an hour. You figure, 60 secs rest between sets adds up to 30 mins, then the time to actually do the lift, then I take 5 minutes between each one so I can be fully recharged. Next up was my assistance work.

Lateral Raises
12.5's x 10 (wu)
17.5's x 10
20's x 7
20's x 8 PR

Sheesh, the other day when I was trying to get 1 RM's, I only got 7 reps on the 20. And that was after a warm up set! Today, I do 3 10x10's, two working sets, and get 8! WTF? lol. I'm not even gonna try and figure this stuff out anymore. ;)

Incline DB Curls
10's x 10 (wu)
17.5's x 8
20's x 5
20's x 5

Started feeling reallllllly hungry on these. That's my cue it's about over.

Overhead DB Extension
15 x 10 (wu)
40 x 8
40 x 7

Still standin, smilin, and ready to eat!!!
http://i1140.photobucket.com/albums/n569/righter4/2911-1-2.jpg

Epilogue: Chicken breast & Raspberries! :D

Overall Impressions:

One thing I wanted to mention, since it may be important to women, is that I have had absolutely NO noticeable bloating with this product. In fact, I'm down a few pounds on the scale since starting it. It seems to help my strength, but mostly I have noticed an increase in endurance. I just keep on going! I was at the gym for almost 2 hours this morning, and the reason I was ready to go was hunger, not fatigue. Pretty impressed at that PR too, especially since I had done so much before it. No DOMS at all today from yesterday. However, I rarely get DOMS, so I'm not sure if it's the product or just my body's natural ability to recover quickly.

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

[righter]

I seem to remember there was alot of talk of pics in this thread............................

Here's a shot of my back taken yesterday. I wanted some starting pics for GVT, but now that I think about it, they will also reflect progress from Con Cret+GVT.

http://i1140.photobucket.com/albums/n569/righter4/IMG_1044-1.jpg

[storm1507]

Nice pigtails. :D Oh, great back too.

[RyouBakua]

Overall Impressions:

One thing I wanted to mention, since it may be important to women, is that I have had absolutely NO noticeable bloating with this product. In fact, I'm down a few pounds on the scale since starting it. It seems to help my strength, but mostly I have noticed an increase in endurance. I just keep on going! I was at the gym for almost 2 hours this morning, and the reason I was ready to go was hunger, not fatigue. Pretty impressed at that PR too, especially since I had done so much before it. No DOMS at all today from yesterday. However, I rarely get DOMS, so I'm not sure if it's the product or just my body's natural ability to recover quickly.

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



solid!

(and the workout and impressions were good too ;))






srsly, good breakdown on strength, endurance and recovery.

[bamazav]

Front Squats
5 x 135
5 x 155
5 x 165
5 x 165
5 x 170 PR
DB Pullovers
5 x 5 x 10

Rack Deadlifts
5 x 225
5 x 295
5 x 315 PR video below:
DthvIJudw0U

BHNP
5 x 95
5 x 100
5 x 105
5 x 110
5 x 110 PR

Incline Bench
5 x 100
5 x 110
5 x 120
5 x 130
5 x 130

Curl
3 x 10 x 40
Bench Dips
10
12
12
Calf Raises on 2 x 4
8 x 205
10 x 205
10 x 205

Insights
Rest did me good, the rest you can see.

Con-Cret
Took Con-Cret at office while waiting to see if my noon meeting was a go. It was not, so I came home, changed, prepped and then hit the Dog House.

Strength 9/10
Endurance9/10
Recoverability 9/10

I like this product. I could have kept on going. Now to get the shirt washed so I can wear it out, embarrasses the wife, but I like the shirt.

[righter]

Good work, Bama! Cool vidz too!

[rpaul11]

HOLY CRAP JEN

Your back is smokin :cool: ;)

Great workout too.


Bama. PR's all over the place :D Great work!




Today Was Back Day. I SOOOOO didn't wanna deadlift after last week's deadlift disappointment. I took the whole morning talking myself out of deadlifts.


So, 1 hr pre workout I scarfed down some venison, rice, broccoli and 3 con cret pills.

1 Hr later I got to the gym and I did Deads :D


Deads
135x10 w/u
225x8 w/u
315x5 w/u
365x8
405x8
425x7 :)

T Bar Rows
35x10 w/u
70x6 w/u
160x10
160x10
180x10
Bumped the weight a LOT on these today. and they were EASY :D

Neutral Grip Pullup
BWx8
BWx6
BWx5

Neutral Grip Lat Pull Behind neck
157x10
157x10

BB Curl
40x10 w/u
70x10
70x10
70x9

Incline DB Curl
22.5x10
22.5x9
22.5x9

Hammer Curls
20x8
20x8


Very nice workout today. Deads went great despite not wanting to do them. The successful deads session set the tone for the rest of my back workout. I picked up reps on Pullups, increased the weight quite a bit on T Bar rows, and lat pulldowns I made some increases also.

Barbell curls remained the same as last week.

DB incline curls I picked up 1 rep

Hammer curls I forgot to do last week :o so no increase to note LOL


Strength 9/10
Endurance 8/10 - kinda was losing it once I got to my biceps work but still not bad.
Recoverability 9/10 No DOMS from chest workout.

[bamazav]

Great Job rich. Glad to see things went better today. Had to laugh when I saw my new PR is your WARM UP weight.

[rpaul11]

Great Job rich. Glad to see things went better today. Had to laugh when I saw my new PR is your WARM UP weight.

thanks man. Its not really light...and I just call it a warm up cause its not my real working weight and I only do a few reps....more of a CNS acclimation than anything. ..jumpin from 225 to 365 would kill me...I probably wouldnt get it off the floor :D

[RyouBakua]

thanks for the reps Bama and Righter!


always a pleasure to stop in here to see how things are going

great job with the rack pulls Bama! PRs are always video worthy!


Righter, everyone posts pictures of hardbodies or food
(thought id mix it up a bit) glad you liked!

[alexpetrou]

I like the videos you got going in here especially the pr worthy ones :) great job guys good info on how CON CRET it working for you! Keep it up!

[RyouBakua]

thanks for the reps Bama and Righter!


always a pleasure to stop in here to see how things are going

great job with the rack pulls Bama! PRs are always video worthy!


Righter, everyone posts pictures of hardbodies or food
(thought id mix it up a bit) glad you liked!



you too paul ;)


remind me to never deadlift around you :p

[righter]

Helluva job today, Rich! And Bama, don't feel bad, Rich could deadlift me, T-bar row me, lat pulldown me, and practically curl me! :p

[rpaul11]

Helluva job today, Rich! And Bama, don't feel bad, Rich could deadlift me, T-bar row me, lat pulldown me, and practically curl me! :p

LMAO....thanks Jen :)

[rpaul11]

Good workout again today!

I was ready to get to the gym. Took my 3 Con Cret pills with my meal about 1 hr pre workout.

Got to the gym and today I didn't have my intra workout BCAA drink as I ran out and my order was not in yet.

It didn't matter!

Shoulders and Traps

Seated DB Press
10x10 w/u
22.5x8 w/u
30x6 w/u
50x10
50x10
55x10
Last rep was ROUGH. 5 pound increase in each set over last week.

Machine Lateral Raise(pwo/side)
10x10 w/u
20x6 w/u
35x5 too heavy
30x10
30x10
Its amazing the difference in 5 lbs on these. I'll have to track down the 2.5 pounders next time. I know there are some around.

Reverse Pec Deck
155x10
155x10
155x10
bumped these 5 lbs this week

DB Front Raise
25x10
25x10
25x10

Shrugs (pwo)
90x10 w/u
180x6 w/u
270x10
270x10
270x10
I wanna keep this weight again and try and get a little more ROM on the upper end.

OH smith shrugs
130x10
130x10
Dontthink I'm gonna keep these in the rotation. I'll give em one more week but I am not caring for them much.

Still had a little left in the tank so I did

HS shoulder press with chest on pad (PWO/side)
45x10
55x9
55x7


Good workout today. I was out of my intra wo BCAA drink and don't ya know...I get home and its here :p

Made some real nice increases again this week. I'm trying to force myself to not up the weight too quickly and to focus on not just moving the weight but actually using the correct muscles to move the weight. Heavy emphasis on MMC


Strength 9/10 - good increases all the way around
Endurance 10/10 - Had so much energy I did a whole extra shoulder exercise at the end.
Recoverability 8/10 Som DOMS in the back from yesterday but not bad. Feel pretty good.

[RyouBakua]

Seated BB Rows
10x10 w/u
22.5x8 w/u
30x6 w/u
50x10
50x10
55x10




How exactly are you doing these?

i know of BB rows and i know of Seated rows, but im a little confused

?

[rpaul11]

How exactly are you doing these?

i know of BB rows and i know of Seated rows, but im a little confused

?

total brain cramp..fixed

[storm1507]

Impressive shoulder work Rich.

I'm not liking Smith Shrugs myself. Have you tried them w/ the tri rope from a low pulley? I like those, although I'm maxing the stack out now.

[rpaul11]

Impressive shoulder work Rich.

I'm not liking Smith Shrugs myself. Have you tried them w/ the tri rope from a low pulley? I like those, although I'm maxing the stack out now.

I did these overhead that I did. that was the part I really don't like.

We have a few options I can go to. DB's are an obvious choice, then we have a cambered bar that you can shrug with that goes around your torso. cable options like you mentioned. I have even considered using the cable fly station and do em with your arms outstretched to the fat bottom and shrugging up and in. That is kinda intriguing to me.

[bamazav]

Good workout again today!

I was ready to get to the gym. Took my 3 Con Cret pills with my meal about 1 hr pre workout.

Got to the gym and today I didn't have my intra workout BCAA drink as I ran out and my order was not in yet.

It didn't matter!

Shoulders and Traps

Seated DB Press
10x10 w/u
22.5x8 w/u
30x6 w/u
50x10
50x10
55x10
Last rep was ROUGH. 5 pound increase in each set over last week.

Machine Lateral Raise(pwo/side)
10x10 w/u
20x6 w/u
35x5 too heavy
30x10
30x10
Its amazing the difference in 5 lbs on these. I'll have to track down the 2.5 pounders next time. I know there are some around.

Reverse Pec Deck
155x10
155x10
155x10
bumped these 5 lbs this week

DB Front Raise
25x10
25x10
25x10

Shrugs (pwo)
90x10 w/u
180x6 w/u
270x10
270x10
270x10
I wanna keep this weight again and try and get a little more ROM on the upper end.

OH smith shrugs
130x10
130x10
Dontthink I'm gonna keep these in the rotation. I'll give em one more week but I am not caring for them much.

Still had a little left in the tank so I did

HS shoulder press with chest on pad (PWO/side)
45x10
55x9
55x7


Good workout today. I was out of my intra wo BCAA drink and don't ya know...I get home and its here :p

Made some real nice increases again this week. I'm trying to force myself to not up the weight too quickly and to focus on not just moving the weight but actually using the correct muscles to move the weight. Heavy emphasis on MMC


Strength 9/10 - good increases all the way around
Endurance 10/10 - Had so much energy I did a whole extra shoulder exercise at the end.
Recoverability 8/10 Som DOMS in the back from yesterday but not bad. Feel pretty good.
Two good sessions in a row, can't ask for anything better than that! Keep it up!

[righter]

Terrific work today on shoulders, Rich! Love those days when I just have to another because, well, I can! :)

[righter]

Thurs: Spin FTW!

http://i1140.photobucket.com/albums/n569/righter4/spin_class.jpg

Added heaping scoop of Con Cret to my XF LCP shake 90 mins before class.

No weight training today, just my spin class. Was wanting to slack a bit when we first started pedaling, but just pushed through the laziness and it turned out to be one of my best spin sessions yet. Holy sht, my tank top was completely drenched by the end of class. The pongy cyclers from last week were back, stanky as ever, but I was across the room, so I didn't take a direct hit. Felt sincere compassion for the girl next to them, though!

Came home and made dinner. Totally starved!

Overall Impressions:
Product definitely helps with my endurance. Had trouble getting into the zone in class today, but once I found my focus, it was ON. I absolutely love the taste of Con Cret added into my XF Lemon Cream Pie shake. So yummy! Even if I didn't respond to it, I might still use it just because I like the zing it gives to my shake!

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

[bamazav]

I like the zing it gives to my shake!


Hmmm, wonder how it tastes in Milk Chocolate Myofusion..... may give it a try tomorrow. It is good with watermelon X-tend.

[rpaul11]

Hmmm, wonder how it tastes in Milk Chocolate Myofusion..... may give it a try tomorrow. It is good with watermelon X-tend.

lemon and chocolate? FAIL :p

[storm1507]

Nice spinning righter.

I've tried some wierd concoctions, but choc/lemon would be a no.

Hit the gym hard today.

[bamazav]

lemon and chocolate? FAIL :p


Nice spinning righter.

I've tried some wierd concoctions, but choc/lemon would be a no.

Hit the gym hard today.

Would be chocolate and pineapple. I have had a chocolate covered pineapple before, not bad. It might work. If it doesn't, I can blame that instead of the training session when I puke.

[rpaul11]

Would be chocolate and pineapple. I have had a chocolate covered pineapple before, not bad. It might work. If it doesn't, I can blame that instead of the training session when I puke.

my mistake :o...I was thinking about righter's lemon XF protein. But pineapple and chocolate sounds equally repulsive :)
Have a great day my frined :)

[bamazav]

my mistake :o...I was thinking about righter's lemon XF protein. But pineapple and chocolate sounds equally repulsive :)
Have a great day my frined :)

It is Friday, I have a million things to do, not enough time to do them and I get to go move some weights. I can do nothing else but have a great day! You, righter and the rest of the gang have a great day and a great weekend!

[bamazav]

Myofusion Milk Chocolate and Con-Cret pineapple = Not too bad. Not too chocolate and not overpowering pineapple. Kind of a tropical cocoa taste. Oh, mixed with about 8 oz of water. This may be a keeper.

[righter]

Fri: GVT Quads, Hams, Glutes

Added 2 scoops of Con Cret to my XF LCP shake 90 mins prior to training.

Hadn't done a real leg session in 2 weeks, so I was pretty psyched about today! Let's go!

Warm up
Stepper: 5 min

Squats
10 x 115 x 10

These felt the awesomeness! Will be bumping up the weight next week. Just a tad too low.

SLDL's
10 x 95 x 10

Just knew I was gonna run into grip problems with these, but luckily, one of the trainers who I had been talking to about straps, came over and asked me if I wanted to try using hooks. The hooks were clunky, but I held on for all ten sets! Win! :D Ordering me some hooks today! This 10 x 10 totally wiped me out. Even my forearms ached. It was just madness, but since I got all 10 for 10, the weight goes up, and I totally dread it!

Glute Machine
10 x 100 x 10

These were not on the original 10 x 10 menu. What can I say? I missed the glute machine :eek: I wanted to spend time with it and be close. http://www.freesmileys.org/smileys/smiley-love016.gif (http://www.freesmileys.org/smileys.php)

The 100 lbs was WAY too easy, though. That gets bumped next week.

Assistance

Leg Extensions
2 x 100 x 10
112.5 x 7

Lying Leg Curls
2 x 75 x 5
75 x 4

Froggy Squats
3 x bw x 10

The assistance is where I really felt the 10 x 10's. That lying leg curl almost killed me. My hammys were just crushed! And those froggy squats hurt like a motherfkr. OMG.

If I look like I'm up to no good, it's cause I am! :D
http://i1140.photobucket.com/albums/n569/righter4/IMAG1316-1.jpg

Overall Impressions:

Happy I pulled off 3 10x10's on a leg day, which is a totally different monster than three on an upper body day! I may add an extra scoop of Con Cret next week on leg day. This session went very well, and I was pleased with it, but a little extra umph on those assistance exercises would be nice! If I'm going to have DOMS, it'll be from those SLDL's tomorrow, so I'm curious to see if I have any or not.

Strength: 8.5/10
Endurance: 9/10
Recovery: 9/10

[rpaul11]

Great job on the skwatz and SLDL Jen :D


only thing that bothers me about hooks is there is NO way to let go of the bar if you need to bail on a set.

[bamazav]

I am with Rich about hooks. Consider some Versa Grips. Love mine.

[rpaul11]

I am with Rich about hooks. Consider some Versa Grips. Love mine.

i tried out the versa grips last year at the Arnold. I stuck with my straps :)

[bamazav]

Squats***read explanation below PR
10
8
5
5
15 x 140
DB Pullovers
5 x 10 x 25

V-Handle Rows
10 x 75
8 x 95
5 x 110
5 x 110
20 x 60

Behind the Neck Presses
10 x 95
8 x 105
5 x 110
5 x 110
15 x 75

Incline Bench
10 x 100
8 x 110
5 x 132
5 x 132 PR
18 x 65

Walker Dips
7
5
https://lh4.googleusercontent.com/_dDhjzsh3gqU/TVWDW2IrKeI/AAAAAAAAAG8/9KDk0ojx8p0/s640/2112011%20007.JPG

Insights
I started my squats thinking I had 2 45's and 2 25's on the bar giving a total weight, with the bar of 185. Added 20 more thinking I had 205, then 25 more thinking I was at 230. After I finished and was removing plates for my fryer set, I discovered I had set up with 2 45's and 2 35's. My actually weights were
10 x 205
8 x 225
5 x 250
5 x 250A PR
Some times it pays to have too much on your mind.

Microloaded the Inclines to get another PR.

I was worn out going into the dips, had nothing left for any chins.

Con-Cret
Took some powder about an hour before training, mixed it with my chocolate myofusion. It was pretty good. I had put the powder in the shaker before I left this morning and then added water just before I drank it. Big mistake. Next time, I will add liquid first.

Strength10/10 - I didn't even realize how strong I felt
Endurance8/10 - I think the stress of the week and poor sleep lately is paying its toll.
Recoverability - 9/10 - this is the best part IMHO

[rpaul11]

what problem did you encounter adding the powder first in the AM


Funny story on the squats.

Just goes to show we're probably all a lot stronger than our mind allows us to be :o

[bamazav]

what problem did you encounter adding the powder first in the AM


Funny story on the squats.

Just goes to show we're probably all a lot stronger than our mind allows us to be :o

Everything stuck to the bottom and took forever to shake it loose. Still tasted pretty good.

[RyouBakua]

If I look like I'm up to no good, it's cause I am! :D
http://i1140.photobucket.com/albums/n569/righter4/IMAG1316-1.jpg

Overall Impressions:

Happy I pulled off 3 10x10's on a leg day, which is a totally different monster than three on an upper body day! I may add an extra scoop of Con Cret next week on leg day. This session went very well, and I was pleased with it, but a little extra umph on those assistance exercises would be nice! If I'm going to have DOMS, it'll be from those SLDL's tomorrow, so I'm curious to see if I have any or not.

Strength: 8.5/10
Endurance: 9/10
Recovery: 9/10


looking good Righter. i sometimes take a little extra Con-Cret on leg day.

because, as you said, if you tend to get DOMS there, midas well



Walker Dips
7
5
https://lh4.googleusercontent.com/_dDhjzsh3gqU/TVWDW2IrKeI/AAAAAAAAAG8/9KDk0ojx8p0/s640/2112011%20007.JPG

Insights
I started my squats thinking I had 2 45's and 2 25's on the bar giving a total weight, with the bar of 185. Added 20 more thinking I had 205, then 25 more thinking I was at 230. After I finished and was removing plates for my fryer set, I discovered I had set up with 2 45's and 2 35's. My actually weights were
10 x 205
8 x 225
5 x 250
5 x 250A PR
Some times it pays to have too much on your mind.


Strength10/10 - I didn't even realize how strong I felt
Endurance8/10 - I think the stress of the week and poor sleep lately is paying its toll.
Recoverability - 9/10 - this is the best part IMHO


you are braver than me to be doing dips on a walker like that

great job on the "no-thinking" squats too!

mind over matter!

[bamazav]

you are braver than me to be doing dips on a walker like that

great job on the "no-thinking" squats too!

mind over matter!
Thanks.

One of the side benefits of a senior congregation is there are all kinds of toys around. This particular walker is non folding and rated up to 350 lbs. Since I am at 195ish and not using any extra weight, it works until I can get my dip station made. I just wish I had more in the tank when I get to them.

[RyouBakua]

One of the side benefits of a senior congregation is there are all kinds of toys around. This particular walker is non folding and rated up to 350 lbs. Since I am at 195ish and not using any extra weight, it works until I can get my dip station made. I just wish I had more in the tank when I get to them.


that makes sense



i did my dips last the other day and definitely lost a few reps due to exhaustion

although if i really wanted to set a record, id tap everything real light,



rest up and then hit that exercise with everything i got!

[righter]

Bama: Those walker dips look crazy, lol! Nice t-shirt dude! :) Great job today.

[storm1507]

rghter....nice leg GVT day. Those 3 sets would kill me. And, I agree w/ the rest....not much of a hook fan. If you find some that "fit" your hand they're OK.

Nice avi....I like glasses....always have. ???????

pastor...great job on the squats, etc. LOL, I remember your walker dips. I may have to get upstairs in my MIL house and see if I can find a dip station.

The pineapple/chocolate sounds much better than the lemon. :)


Good morning Rich. Anything going on this weekend???

[bamazav]

Bama: Those walker dips look crazy, lol! Nice t-shirt dude! :) Great job today.
When you are cheap, you will find things that work.

rghter....nice leg GVT day. Those 3 sets would kill me. And, I agree w/ the rest....not much of a hook fan. If you find some that "fit" your hand they're OK.

Nice avi....I like glasses....always have. ???????

pastor...great job on the squats, etc. LOL, I remember your walker dips. I may have to get upstairs in my MIL house and see if I can find a dip station.

The pineapple/chocolate sounds much better than the lemon. :)


Good morning Rich. Anything going on this weekend???
Pineapple/chocolate FTW!

[righter]

Saturday Spin FTW!
http://i1140.photobucket.com/albums/n569/righter4/PINM-1.jpg

Added 1 heaping scoop of Con Cret to my XF LCP shake 60 mins prior to spin class.

OMG I slept like a frozen rock last night. Forced myself out of bed at 7ish and on my way to make coffee realized I had serious DOMS in the quads! :eek: I dunno if it's the 10x10 from yesterday, or that I hadn't done heavy leg work for 2 weeks; DOMS are extremely rare for me. However, they were not gonna make me miss my spin class. I didn't go as heavy on the tension today, kept it medium, but still worked up a good sweat! Afterward, I went tanning!!! :D

Overall Impressions:

Well, I suppose I am one of those freaks who welcomes DOMS because it is rare when I get them! Probably doesn't help that I have spin class Thurs night, train legs hard on Friday, then have spin again on Saturday. I may have to juggle my schedule a bit. The DOMS were not so bad that I had to miss my spin class, though! And I did 100 reps of squats, SLDL's, and the glute machine, so the fact that I can not only walk, but do 45 mins of spin without too much discomfort is telling, methinks. ;)

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

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



rghter....nice leg GVT day. Those 3 sets would kill me. And, I agree w/ the rest....not much of a hook fan. If you find some that "fit" your hand they're OK.

Nice avi....I like glasses....always have. ???????

Yeah, the GVT leg day is noooo joke! I ordered hooks, but I'm also going to give straps a try, just to see which I like better. re: avi lol, thanks! I don't need to wear glasses all the time, just for reading and driving and when I start getting too many headaches. Hope you're having a nice day! :)

[RyouBakua]

you know what that means right?



2 scoops on leg day! :D

[storm1507]

Saturday Spin FTW!
http://i1140.photobucket.com/albums/n569/righter4/PINM-1.jpg

Added 1 heaping scoop of Con Cret to my XF LCP shake 60 mins prior to spin class.

OMG I slept like a frozen rock last night. Forced myself out of bed at 7ish and on my way to make coffee realized I had serious DOMS in the quads! :eek: I dunno if it's the 10x10 from yesterday, or that I hadn't done heavy leg work for 2 weeks; DOMS are extremely rare for me. However, they were not gonna make me miss my spin class. I didn't go as heavy on the tension today, kept it medium, but still worked up a good sweat! Afterward, I went tanning!!! :D

Overall Impressions:

Well, I suppose I am one of those freaks who welcomes DOMS because it is rare when I get them! Probably doesn't help that I have spin class Thurs night, train legs hard on Friday, then have spin again on Saturday. I may have to juggle my schedule a bit. The DOMS were not so bad that I had to miss my spin class, though! And I did 100 reps of squats, SLDL's, and the glute machine, so the fact that I can not only walk, but do 45 mins of spin without too much discomfort is telling, methinks. ;)

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

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




Yeah, the GVT leg day is noooo joke! I ordered hooks, but I'm also going to give straps a try, just to see which I like better. re: avi lol, thanks! I don't need to wear glasses all the time, just for reading and driving and when I start getting too many headaches. Hope you're having a nice day! :)

Let me answer your questions....Yes, the DOMS is from the 10 x 10 AND the fact you have't hit them hard in awhile. I'm guessing it's worse today. :) But, the Con-Cret will "help".

Nice job getting in some spinning despite the pain.

[bamazav]

Color Key:
Fryers
Personal Best

Squat
10 x 205
8 x 215
5 x 255
5 x 255
15 x 140
DB Pullovers
5 x 10 x 25

V-Bar Rows - These are plate weight only
10 x 95
8 x 105
5 x 120
5 x 120
10 x 60

Behind the Neck Press
10 x 95
8 x 115
5 x 120
5 x 120
20 x 65

Incline Bench
10 x 100
8 x 115
5 x 135
5 x 135
20 x 65

Insights
Woke this morning with horrible head congestion and a touch of vertigo. It doesn't happen often, every couple of years, but when it does it usually lays me up a few days. I am determined not to let that happen.

Squat - I will be keeping the heavy weight here at least for this week. My final few reps on the last two sets were not pretty. I will also keep the fryer weight steady.
Fryers I will up each of these weights at least 5 lbs on Friday.

Con-Cret
I am still enjoying this product. I love the endurance and recoverability it brings.

Strength - 9/10 - Oh yeah, I have been in a zone lately
Endurance - 8/10 - had nothing to do with Con-Cret, congestion, sleep is affecting this area
Recoverability 9/10 - this is my favorite aspect of this product. While I took my time today, I was ready to go after changing plates.

I only have a couple capsules left, so the rest of this log will be based upon the powder.

[rpaul11]

Good job today. Hitting all those PR's with congestion and vertigo. :)

The Pill form of the Con Crete is really convenient for sure, but I have been opting for the powder when possible just because it tastes so good LOL.

[RyouBakua]

Good job today. Hitting all those PR's with congestion and vertigo. :)

The Pill form of the Con Crete is really convenient for sure, but I have been opting for the powder when possible just because it tastes so good LOL.


this, definitely


unflavoured < pill < flavoured!

[bamazav]

Good job today. Hitting all those PR's with congestion and vertigo. :)

The Pill form of the Con Crete is really convenient for sure, but I have been opting for the powder when possible just because it tastes so good LOL.
After my mistakenly overloading the bar last week, I am wondering how much of our work is all in our mind. I see numbers and automatically think, "I can't do that." I am proving to myself that I am stronger than I give myself credit for being.

this, definitely


unflavoured < pill < flavoured!
I like the powder too. Not too sweet, not too sour.

[Airos]

Wow sorry I missed this log up until now, subbed!

[rpaul11]

Wow sorry I missed this log up until now, subbed!

Welcome :)

[rpaul11]

Leg day today. Did things a little differently just for a change of pace.

30 mins pre WO I took 3 Con Cret caps a extra large cup of coffee and a Met Rx protein plus bar.

Leg Press Railroads.

The protocol is I start with 1 plate per side by to reps. Each set I add a plate to each side and increase another 10 reps go as far as I can go then go back down.

1 PPS x10
2 PPS x 20
3 PPS x 30
4 PPS x 40 OMFG :eek:
3 PPS x 30
2 PPS x 20
1 PPS x 10

On set I supersetted in calf raises with 1pps, 2PPS, and 3 PPS sets for 5 sets of calf raises also.

Standing Leg curls - no rest between sets unless indicated
RL 40x10, LL 40x10
RL 40x10, LL 40x10
RL 40x10, LL 40x10
RL 40x10, LL 40x10
1 min rest
RL 40x10, LL 40x10
RL 40x10, LL 40x10
RL 40x10, LL 40x10
1 min rest
RL 40x10, LL 40x10
RL 40x10, LL 40x10
1 min rest
RL 40x10, LL 40x10

Done


As stated above I strayed from my normal routine for a little change of pace. I plan to do this for all my workouts this week. The high rep, short rest stuff today really kicked my ass. I felt like I was gonna puke.

overal review of con cret - I am really liking this produc, There is only one other creatine product that I have taken that I can say is on the level of Con Cret. I am hoping that I will be able to fit this into my budget once my samples are done.

Strength - 9/10 -most of this stuff today felt light. I had more issue with lactic acid burn than pushing the weight.
Endurance - 9/10 - Short breaks and I still had no issues. I really felt good today even with higher volume which normally kicks my butt.
Recoverability 9/10 - As far as recovery from last workout, thats hard to rate today as I had an extra day due to caring for a sick daughter yesterday. But I felt like I recovered very quickly between sets especailly considering the volume.

[bamazav]

Wow sorry I missed this log up until now, subbed!
Welcome Airos. Join us in seeing how Con-Cret helps us geezers build some muscle.


Leg day today. Did things a little differently just for a change of pace.


That was quite a change Rich. Great job. It looks killer. You are a monster to tackle David's railroads.

[journey2swole]

That looks like a pretty exhaustive leg routine. When you start reading 1 PPS X 10 it looks pretty easy but by the time you hit 4 PPS and 40 reps my legs were hurting just thinking of it. Most sleds are 105 lbs and add 360 makes it 465 estimated times 40 reps would put most people in the ground. :D

Awesome workout !!

[rpaul11]

Welcome Airos. Join us in seeing how Con-Cret helps us geezers build some muscle.



That was quite a change Rich. Great job. It looks killer. You are a monster to tackle David's railroads.

hehehe@geezers LOL. The railroads were in interesting change. I think I might throw em in every month or so.


That looks like a pretty exhaustive leg routine. When you start reading 1 PPS X 10 it looks pretty easy but by the time you hit 4 PPS and 40 reps my legs were hurting just thinking of it. Most sleds are 105 lbs and add 360 makes it 465 estimated times 40 reps would put most people in the ground. :D

Awesome workout !!

you're exactly right. the 1x10 was like *yawn* LOL...2x10...meh...3 x30...starting to burn...4x40....legs ablaze :eek: It was not so much that I didn't have the strength to push it up...I just couldn't handle the burn....I had to pause a second or 3 every few reps just to make it go away

[righter]

Holy sht, Rich! :eek: Helluva job on legs today! Yowch. You're gonna make my cardio bunny stuff look so silly. Thanks a lot, dude! :D

Srs, great job!!

[righter]

Mon: Conditioning & Cardio

Plan was to do spin class later in the day, but I had way too much energy this morning and didn't want to waste it, so I hit the gym for a light circuit with the jump rope.

Morning Conditioning
Jump rope: 500 revs
Push ups: 2 x 10
Jump rope: 200
Kickbacks: 2 x 10 x 20
Jump rope: 300
Lat curls: 2 x 20 x 20
Jump rope: 200
Standing pullovers: 2 x 30 x 20
Jump rope: 200
Facepulls: 2 x 50 x 20

Got a little winded and energized! I like to be at the gym in the morning! :)

Evening Cardio

Added heaping scoop of Con Cret to my LCP Shake.

Spin Class:

OMG!!! My instructor must have had some kind of axe to grind because his primary goal tonight was to whoop our asses! My quads burned for the duration of the entire class. It was a freakin torture chamber. At one point, I almost hopped off my bike and left. I just couldn't take it anymore! FUUUUUuuuuuuuuuu!! One lady was moaning in pain, like really loud! I thought she might be dying. I was in too much pain to care. It was beyond weird. But I stayed, of course. I even started to enjoy the freaky pain after a while.

Tomorrow is GVT! Hip hip hooray! Had planned on doing legs because I wanted to move it from Friday to Tues, but I'm not sure they'll be recovered by morning, so it may be back/chest day.

Overall Impressions:
Like Rich, I seem to be benefiting from this product. It gives me an extra something, like a push, to do another set or burn through a tough cardio session even when it feels like too much. My endurance on this stuff is amazing. I typically am not psyched to do cardio twice in one day, but I was totally ready for that spin class, and even though it hurt like hell, I felt great walking out.

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

[rpaul11]

that spin class sounds BRUTAL Jen....enjoy the GVT tomorrow.

whats your thoughts on the program thus far. Big difference form your last program...just wondered how ya felt bout it.

[rpaul11]

Holy sht, Rich! :eek: Helluva job on legs today! Yowch. You're gonna make my cardio bunny stuff look so silly. Thanks a lot, dude! :D

Srs, great job!!

OMG Jen...it was nuts...Holy crap the burn in my quadzz...LOL...I was cussin at myself the whole time on that 40 repper.

[righter]

that spin class sounds BRUTAL Jen....enjoy the GVT tomorrow.

whats your thoughts on the program thus far. Big difference form your last program...just wondered how ya felt bout it.

Oh the class was crazy hellish! I dunno what was up with my instructor today, but he was out to prove us all wrong! lol

I'm not really far along enough in GVT to say much about it, but I am enjoying the switch in routine. I was lifting 6 days a week, now I'm down to 3 and doing at least 3 hard cardio sessions. I know the cardio is helping my bodyfat. Time will tell with the GVT, I suppose. I do like the intensity of it, and I really look forward to my weight training days now because they are not every day. Gives me a little extra enthusiasm!


OMG Jen...it was nuts...Holy crap the burn in my quadzz...LOL...I was cussin at myself the whole time on that 40 repper.

I bet! 40 reps is freakin insane!!!

[erinlee01]

lol - that is why I am too chicken to try a spin class. :D

[JohnButz]

Looking forward to today's GVT!

[righter]

GVT: Back/Chest
http://i1140.photobucket.com/albums/n569/righter4/IMG_1270-1.jpg

Added 2 scoops Con Cret to shake.

Was super psyched for the gym this morning! One thing I've noticed about cutting down on my lifting days is that I am really antsy when they arrive. I have extra motivation and drive. After 2 days of cardio and one complete rest day, I was ready to knock this sht out. ;)

Warm up
Jump rope: 500

Oly Bar Row
10 x 75 x 10
(60 sec rest between sets)

Much better! Set 7, form started to sucketh around reps 9-10. Continued to sucketh for sets 8-9, then made a slight comeback in the last set. I did get all 10 for 10. However, form could've been better on those last sets, so I'm using this weight again next week.

Bench Press
10 x 65 x 10
(60 sec rest between sets)

Again, much better! Got all 10 for 10, good form, but really felt the struggle on the last few sets. Widened my grip a bit, then went closer, lol, wtf? Someone please give me the scoop on bench grip. I never go closer than shoulder width, but it seems easier for me to go wide. What's up with that?

Moving onto assistance ...

Chin ups
40 assist x 10 (wu)
BW x 6!! PR!
BW x 5!!!!! :D
BW x 3!

To say I was pleased with 6 BW chins would be a dramatic understatement. Gawd that was awesome!!

Incline Flys
25's x 10
27.5's x 8
30 x 7's PR Reps
30's x 6

Close Grip Lat Pd's
70 x 10
100 x 5 <--- too hard
90 x 5
90 x 4

HS Iso-Lat Wide Chest
145 x 8 PR reps
165 x 4 <--down a rep
165 x 4

And it's a wrap. *wipes hands*

Feeling the chestness!
http://i1140.photobucket.com/albums/n569/righter4/IMAG1365-1.jpg

Overall Impressions:

Wow, I felt like superwoman this morning! The extra scoop seemed to benefit me! It's 2 scoops from this point on, maybe 3 on leg day! So far, loving this product, and the switch in my routine has been good for me too.

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


lol - that is why I am too chicken to try a spin class. :D

Yeah, he was on a roll yesterday! Thought I was gonna die! saw him this morning, and he seemed okay. Maybe he just wanted to push himself, and took us along! :)


Looking forward to today's GVT!

It was the awesomeness!!! :D Feeling great!!!

[rpaul11]

hey Jen. On a slightly wider grip you use more chest. on a narrower grip you use more triceps. or at least thats my understanding. A wider grip therefore will be somewhat easier as the chest muscles are stronger. But don't go too wide :)

[bamazav]

hey Jen. On a slightly wider grip you use more chest. on a narrower grip you use more triceps. or at least thats my understanding. A wider grip therefore will be somewhat easier as the chest muscles are stronger. But don't go too wide :)

Great job Jenn. I learned this by accident recently. Moving my hands out activated the chest more and has cut down on my shoulder pain by giving me a more natural range of motion. I too am liking this stuff. I am curious to see where it is going to take us all.

[journey2swole]

Chin ups
40 assist x 10 (wu)
BW x 6!! PR!
BW x 5!!!!! :D
BW x 3!

To say I was pleased with 6 BW chins would be a dramatic understatement. Gawd that was awesome!!

Great job on the PR today, Jenn :)

[RyouBakua]

http://i1140.photobucket.com/albums/n569/righter4/IMAG1365-1.jpg

Overall Impressions:

Wow, I felt like superwoman this morning! The extra scoop seemed to benefit me! It's 2 scoops from this point on, maybe 3 on leg day! So far, loving this product, and the switch in my routine has been good for me too.

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




damn righter, that chest is poppin

(im been trying to work on that upper middle striation for a while)

glad the increased dosage worked for you!


wait until you witness the awesomeness of its recovery powers!

[rpaul11]

Back at it again today. Daughter stayed home from school as her temp was over 100 last night. Around 2 PM I asked if she felt well enough for me to go to the gym and she said yes. Took her temp and it was normal :) made her some soup while I took 3 scoops of Con Cret and ate some oats and whey.

1 hr later

HS Incline Press (PWO/side)
45x10 w/u
90x10
90x10
90x10
90x8
45x16 burnout set

Cable Fly's (Wt is PER SIDE)
40x10
50x10
50x01
60x10
60x9

HS MTS Tri Ext (Wt is PER SIDE)
35x10
55x10
65x10
65x10
65x10
65x10

Worked quickly and just focused on doing a lot of sets of a few exercises to maximize time and get home again. Got a good pump and worked the muscles hard so all is good.


http://i226.photobucket.com/albums/dd198/richandaudrey/0215011524.jpg

Overall Impressions:

Worked quickly today. No more than a minute between any sets. Wanted to get home to my daughter. I had a LOT left in the tank when I left so Endurance and recovery will be rated very high today.

Strength: 9/10 no problems with strength. Not much to compare to as this is not a typical workout for me.
Endurance: 10/10 worked very fast. Minimal rest between sets and was near failure on last reps of most sets yet I still was able to work in another one in many cases.
Recovery: 10/10 Legs feel great after yesterdays Leg Press Hell :D

[RyouBakua]

whats HS?

(sorry, brain is a little fried after the workout)

[rpaul11]

whats HS?

(sorry, brain is a little fried after the workout)

hammer strength :)

[bamazav]

Great job Rich. Fast and strong. Hope daughter is feeling better.

[rpaul11]

Great job Rich. Fast and strong. Hope daughter is feeling better.

Thank you Sir. It was one of those days where it was either gonna be quick or it wasnt gonna happen...Just had to maximize what I could get done in the time I had :)

[RyouBakua]

hammer strength :)

ah ha


that makes more sense


ill return when im coherant :cool:

[bamazav]

Taking Rich's advise, I did some Tabata Protocol cardio while my team was working through their Fit For the King routine. I was able to get 4 minutes at a medium tension on the recumbant and then about 2.5 minutes of leg raised crunches. My smallest lady needed help with her WG lat pulldowns, so I had to get up mid crunch. Still my abs were burning. I did not think about this until the last minute so I had take my Con-Cret earlier in the day, so nothing to report there. Sorry.

[righter]

Good work, Rich! And lookin great in the Con Cret T! ;) Holy wow, though, I didn't realize you were so tall. You're a big motherfkr!! :D

[righter]

Taking Rich's advise, I did some Tabata Protocol cardio ...

Tabata is awesome for such a short workout! Very intense! Rich got me to do it a few times, and I was barely able to catch my breath. Good job, bam.

[righter]

hey Jen. On a slightly wider grip you use more chest. on a narrower grip you use more triceps. or at least thats my understanding. A wider grip therefore will be somewhat easier as the chest muscles are stronger. But don't go too wide :)

Okay, cool, thanks! Won't go too wide, lol. :D


Great job Jenn. I learned this by accident recently. Moving my hands out activated the chest more and has cut down on my shoulder pain by giving me a more natural range of motion. I too am liking this stuff. I am curious to see where it is going to take us all.

Thanks, bam. I usually keep a wide grip, except for when I get tired on these 10x10's, I move the grip in for a set, which I prolly should try to avoid in the future weeks.


Great job on the PR today, Jenn : )

Thank you very much! :) Need to add it to PR thread!!


damn righter, that chest is poppin

(im been trying to work on that upper middle striation for a while)

glad the increased dosage worked for you!

wait until you witness the awesomeness of its recovery powers!

Yes, the increase in dosage really seemed to help. Tomorrow is legs, so i'll bump it to 3 scoops and see how it turns out. Thanks for the nice compliment too! It's just recently that I've gotten the full line throat down. :D

[journey2swole]

Yes, the increase in dosage really seemed to help. Tomorrow is legs, so i'll bump it to 3 scoops and see how it turns out. Thanks for the nice compliment too! It's just recently that I've gotten the full line throat down. :D

I wish I had taken my own advice on my leg routine. I have been hurting for 24 hours :o

three scoops should definitely do well for you.

[bamazav]

5x5 Day
RED= PR

Front Squats
5 x 135
5 x 145
5 x 165
5 x 175
5 x 175

Rack Deadlifts
5 x 225
5 x 295
5 x 295

Behind the Neck Press
5 x 95
5 x 115
5 x 125
5 x 125
5 x 125

Incline Bench Press
5 x 115
5 x 115
5 x 125
5 x 125
5 x 125

Chins
5
5
5

Walker Dips
5
5
5

Insights
Today was focus on form day. So, how did I do? Meh. My knee is sore from all the bangs on the racks, and I clunked myself in the head at least twice on the Behind the Neck Presses. Overall, however, I felt good about today's session. Was curious to see how I felt after doing some Tabata work last night.

Front Squats - These felt pretty good. Last few reps I started to lean forward, which is a no no. I would love to get these up to 200, just not sure if my grip will hold.

Rack Deads - My form was off on the first set at 295. I decide that rather then pushing the weight and risking injury, I would repeat that weight and focus on the form. Second set was much better, though not perfect.

Dips and Chins - I had been treating these as an after thought. No more. I am going to slowly work them up. When I get ten across I will begin adding weight. To get there I am going to work on adding at least 1 rep to at least one set each week. Since they are at the end of the work, I am trying to consider pre-exhaustion and not get to ambitious and quickly fail. Slow but steady will be my goal on these.

Con-Cret
Went to the local supp store yesterday. All they carry are the capsules and they are pricey. I will be having to order online when I reach that point. I am loving the results I am getting with Con-Cret. It may all be in my imagination, but I appear a bit fuller, especially in the arms and legs. I am also loving the recovery aspects I have been experiencing. Mixed today with Milk Chocolate Myofusion. It was kind of like drinking dessert before heading into the Dog House.

Strength - 9/10 - 2 PR's can't argue about that.
Endurance - 9/10 - The only thing that caused me to stop was the clock telling me to get to the office.
Recoverability - 10/10 - This is reason enough to use this product

[BDiamond]

5x5 Day
RED= PR

Front Squats - These felt pretty good. Last few reps I started to lean forward, which is a no no. I would love to get these up to 200, just not sure if my grip will hold.


I love front squats but it's the grip that does me in most times. Practice makes perfect I guess!

[righter]

GVT: Legz
http://i1140.photobucket.com/albums/n569/righter4/IMG_1326-1.jpg

Added 3 scoops of Con Cret to my XF LCP shake!

Prologue: Super amped for leg day, as always, but had to make a few adjustments. This weekend I felt a weird pull in my hamstring, then felt it again yesterday while doing BO Rows. So I skipped SLDL's this week. I may skip them again next week if my hamstring still feels funny.

Warm up
Jump rope: 500 revs

Squat
10 x 120 x 10
(60 sec rest between sets)

Love me some squats! Went up 5 lbs. I will bump it up another 5 lbs next week.

Leg Press
10 x 180 x 10
(60 sec rest between sets)

Substituted these for the SLDL's. Totally different, but oh well. Feet close, quads ablaze, speechless on set 9, hurtin good!

Glute Machine
10 x 112.5 x 10
(60 sec rest between sets)

Wow. Only went up 12.5 lbs, but it felt like 50! This machine ... ohmygawwwd. Started out tough and ended crazy as hell. I could barely think in words anymore. My thoughts started turning into colors and temperatures.

Assistance ....

Leg Extensions
3 x 100 x 10

Lying Leg Curls
2 x 50 x 12
2 x 62.5 x 12

Because of the hamstring, I lowered the weight and did half reps on these. Full reps pulled too much and there was no way 75 lbs was gonna happen.

Froggy Squats
4 x 10

Came home and berry-loaded! Raspberries and blueberries and broccoli and chicken breast! :)

Overall Impressions
DOMS are minimal from yesterday's GVT, maybe a touch of stiffness in the chest, but nothing very noticeable. My energy today was through the roof. I seemed to be able to push past the pain threshold a lot easier than usual. Most of the time, it's a mental battle for me to stay in the burn zone, but not so difficult today! Three 10x10's and I won't say I wanted to do another one, cause I was wiped out, but felt I had a great workout, given the hamstring issue.

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

[bamazav]

Great job Jenn. You giving the GVT a run for the money. I am impressed.

[JohnButz]

GVT: Legz
http://i1140.photobucket.com/albums/n569/righter4/IMG_1326-1.jpg

Added 3 scoops of Con Cret to my XF LCP shake!

Prologue: Super amped for leg day, as always, but had to make a few adjustments. This weekend I felt a weird pull in my hamstring, then felt it again yesterday while doing BO Rows. So I skipped SLDL's this week. I may skip them again next week if my hamstring still feels funny.

Warm up
Jump rope: 500 revs

Squat
10 x 120 x 10
(60 sec rest between sets)

Love me some squats! Went up 5 lbs. I will bump it up another 5 lbs next week.

Leg Press
10 x 180 x 10
(60 sec rest between sets)

Substituted these for the SLDL's. Totally different, but oh well. Feet close, quads ablaze, speechless on set 9, hurtin good!

Glute Machine
10 x 112.5 x 10
(60 sec rest between sets)

Wow. Only went up 12.5 lbs, but it felt like 50! This machine ... ohmygawwwd. Started out tough and ended crazy as hell. I could barely think in words anymore. My thoughts started turning into colors and temperatures.

Assistance ....

Leg Extensions
3 x 100 x 10

Lying Leg Curls
2 x 50 x 12
2 x 62.5 x 12

Because of the hamstring, I lowered the weight and did half reps on these. Full reps pulled too much and there was no way 75 lbs was gonna happen.

Froggy Squats
4 x 10

Came home and berry-loaded! Raspberries and blueberries and broccoli and chicken breast! :)

Overall Impressions
DOMS are minimal from yesterday's GVT, maybe a touch of stiffness in the chest, but nothing very noticeable. My energy today was through the roof. I seemed to be able to push past the pain threshold a lot easier than usual. Most of the time, it's a mental battle for me to stay in the burn zone, but not so difficult today! Three 10x10's and I won't say I wanted to do another one, cause I was wiped out, but felt I had a great workout, given the hamstring issue.

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

Great work Jennifer! Seems like the GVT is working for you!

I really like the workout journal picture. I have a similar thing for the hard copy, but it also becomes a workout journal/notebook/planner/holder of all important info---in other words if I lose it I am in trouble. :)

[bamazav]

I love front squats but it's the grip that does me in most times. Practice makes perfect I guess!

I am using what I call the 2nd_Chance, named after David, grip. Grasp near center knurling with an overhand grip. I have been able to hold more weight this way. I have wrist issues that make the clean grip painful and the cross armed grip is ok, but not the most comfortable.

[bamazav]

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?

[righter]

5 guys has the BEST french fries! OMG. You are so wrong for posting that pic, Bam!! French fries are my greatest temptation!!!

The Pain! The Misery!

Where's my XF?! :D

[righter]

Great work Jennifer! Seems like the GVT is working for you!

I really like the workout journal picture. I have a similar thing for the hard copy, but it also becomes a workout journal/notebook/planner/holder of all important info---in other words if I lose it I am in trouble. :)

lol, that's why I have 4 different notebooks! I'm a compulsive jotter-downer! I always have pencil and paper on me. :)

The GVT seems to be a really good speed for me right now. I was craving for intensity in my workouts, and it's giving me that, but with some additional rest so I don't burn out.

[storm1507]

Wow, I'm gone two days and you all have too much work to comment on.

Great job everyone. Nice avi Rich.

[rpaul11]

Bama...Awesome day...and 5 guys???YUMMM

Jenn. Love your comments LOL

[rpaul11]

Today was Back Day Being that all week I have varied from my normal routine for one reason or another I decided to just do some instinctive training for a change the rest of the week rather than stick to my written plan. I will go back on plan next week.

Later workout tonight. 6PM I took 3 scoops of the delicious pineapple Con Cret. I was really anxious to get to the gym tonight.

1 hr later I hit the gym and it went like this.

HS MTS Front Pulldown(weight per side)
60x8 w/u
80x10
100x10
100x10
These felt good. Not too heavy, not too light. Realy focusing on using the lats to pull.

HS MTS Row(weight per side)
100x7
90x9
80x10


Cobras (per side)
80x10
100x10
100x10
Havent done these in a long time. I need to get them back in the rotation in the near future.

1 arm cable row (standing- low pulley)
100x10
100x10
100x10



Spider Curls
40x6 w/u
60x10
60x10
60x8
Again...long time since I've seen these. GOt a great biceps pump

Incline DB Curls
22.5x10
22.5x10
22.5x10
This is the only exercise I have been doing lately that I stuck with tonight. Reall like these.


Overall Impressions
No Doms from Chest Day. Of course I didn't totally kill myself either as I had to be in and out quick. Felt strong today. Moved faster than normal for back day and still got a lot of reps at all my weights. Not much dropoff in strength from set to set.



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