IamJons awesome workout log

[IamJonsCranium]

This log is not special. It is not a beautiful or unique snowflake.

Welcome to Cranium's Log. The first rule of Cranium's Log is: you talk about Cranium's Log. The second rule of Cranium's Log is: you TALK ABOUT CRANIUM'S LOG! Third rule of Cranium's Log: if someone yells "stop!", goes limp, or taps out, don't visit their log. Fourth rule: as many people as possible can join my Log. Fifth rule: don't write your log here, fellas. Sixth rule: the lifts are bare knuckle. No gloves. Seventh rule: workouts will go on as long as they have to. And the eighth and final rule: if this is your first time at Jons Log, you have to sub it.


I just finished my Con-Cret log. Went really well, see my sig. I just started monohydrate. After being on that for another 2 weeks, I'm going to start Pump-bol. Once I see how the monohydrate is working to compare, I'll get back on Con-Cret. So my main supplement stack for the next few weeks will be Pump-bol + creatine. I use Cytomax intra.

Monday - shoulders
Tuesday - legs
Wednesday - chest/tris
Thursday - deadlift or off day
Friday - bis/forearms/neck, deadlift if not done Thursday


Now for some destruction...

http://seanjtaylor.com/r/fightclub-buildings.jpg

[RyouBakua]

i post in your thread, you post in mine?


sounds fair :)

[IamJonsCranium]

Did a sets of deadlifts yesterday, up to 295x2. Then did some light dumbbell press, curls, and snatch.

[IamJonsCranium]

i post in your thread, you post in mine?


sounds fair :)

FYI, remember me mentioning that Con-Cret gave me a headache? Monohydrate does the same thing. I recently learned that creatine causes an insulin response. This makes sense because anything that is known to do this gives me headaches. Ginger, fenugreek, some proteins. I took the mono with a full scoop of Cytomax and I'm eating spoons of raw sugar. Seems to be keeping the headache at bay for now.

http://3.bp.blogspot.com/_lHs-JGRviD4/TTcXc4E-GVI/AAAAAAAABAM/z4qHtUgrn50/s1600/301550_f260.jpg

[RyouBakua]

interesting to know

thanks

[IamJonsCranium]

WOW! Worked out with chains today on decline. Wish I would have tried them sooner.

Monday I'll start the detailed workouts.

[storm1507]

FYI, remember me mentioning that Con-Cret gave me a headache? Monohydrate does the same thing. I recently learned that creatine causes an insulin response. This makes sense because anything that is known to do this gives me headaches. Ginger, fenugreek, some proteins. I took the mono with a full scoop of Cytomax and I'm eating spoons of raw sugar. Seems to be keeping the headache at bay for now.

http://3.bp.blogspot.com/_lHs-JGRviD4/TTcXc4E-GVI/AAAAAAAABAM/z4qHtUgrn50/s1600/301550_f260.jpg

Yes, interesting. Keep us updated.

Also, if you start back on Con-Cret post that in your Con-Cret log so I will be sure not to miss it.

[IamJonsCranium]

Maxes as of 4/11

Bench - 195x4
Squat - 165x1
Deadlift - 335x1

[RyouBakua]

wish i could work with chains


what did you use them for?

[IamJonsCranium]

wish i could work with chains


what did you use them for?

Decline. It really hit the center of my chest. I'm going to try them on shoulder press today if I can get the hook over the bar. I think it's bent, though.

[IamJonsCranium]

4/11

Shoulders

3g Biochem creatine mono
Cytomax intra


Shoulder Press - 45+chainsx10, 55+chx7, 65+chx4, 95x6, 75x8, 65x10

Bent Over BB Rows/Close grip row BB in Corner - 85x10/95x10, 85x12/95x10, 85x10/95x6

Lateral Raises - 20x10, 25x10, 25x10

Dumbbell raise - 50x10, 50x12, 50x10

Db shrug - 65x10, 70x10, 70x15, 65x15

Lat Pull Down - 100x10, 110x10, 120x8


Strength - 8 I was happy here.
Energy - 5 Didn't do too many sets. I'm guessing by wednesday I'll be back into the swing of things with my diet and sleep.

[storm1507]

Nice job man.

Many people use chains in your gym? My little gym doesn't have them.

[IamJonsCranium]

Nice job man.

Many people use chains in your gym? My little gym doesn't have them.

I've only seen one guy use them. I'm a convert, though. I'll be trying to work them into most of my exercises. Trying them on squats today.

[RyouBakua]

i would want chains for squats/bench/dips

[IamJonsCranium]

I am ready to LIFT!

I took 2.5g creatine mono and 1g Con-Cret. Trying to get re-saturated. I'll post my leg workout tomorrow.

[RyouBakua]

i thought you were taking just mono for a comparison

[IamJonsCranium]

i thought you were taking just mono for a comparison

I have a problem...


I am. I just took the 1.5g today to help saturate. I won't be taking it anymore for at least the rest of this week and next.

[RyouBakua]

lol, hard to stop eh

i know the feeling



everynow and then, youre like, everyone says mono is good

so you try it for a few weeks... and then youre like :mad:

[IamJonsCranium]

4/12

Legs

2.5g monohydrate
1g Con-Cret
Cytomax +BCAAs


Squat - 135x10, 155x9, 185x8, 205x7, 225x6, 225x4, 135x10

Lunges - 35x6, 35x6, 35x6, 35x6,

Extensions - 130x6, 130x10, 130x12

Curls - 110x10, 110x10, 110x12

Toe raises

Abs


Strength - 7

Energy - 5 I need to eat lunch a bit later. If I eat before 1pm, I crash at the end of my workout.

Recovery - 8 My shoulders feel mostly recovered, save for my traps and rotators. Not sore, but not fully recovered.

[RyouBakua]

energy-wise, you did say you were sensitive to carbs


were you thin growing up?

(if my friend didnt eat at certain times, he would crash and his mood would change)

[IamJonsCranium]

energy-wise, you did say you were sensitive to carbs


were you thin growing up?

(if my friend didnt eat at certain times, he would crash and his mood would change)

Uh, yeah. Very thin. At some point in high school I was 6' 135lbs. After freshman year in college I got up to 155. Stayed there for a while, then got up to 165-170 when I graduated and gained some fat.

[RyouBakua]

that makes sense


guys with higher metabolisms need to feed their bodies right before working out

i train first thing in the morning (8-12 hours since last meal)

[IamJonsCranium]

that makes sense


guys with higher metabolisms need to feed their bodies right before working out

i train first thing in the morning (8-12 hours since last meal)

I can hardly get out of bed, let alone do a morning workout.

[storm1507]

Nice squatting buddy.

LOL, I can do fasted LI cardio early, but there is no way I'm going to lift without eating. :)

[RyouBakua]

hah, if i eat, im not liftin NUTHIN

[IamJonsCranium]

4/13

Chest/Arms

Creatine Mono
Cytomax


Flat Bench - 135x8, 95+chx10, 95+chx9

Incline Bench - 65+chx10, 75+chx6, 75+chx5, 65+chx5

Decline - 95+chx6, 75+chx10, 75+chx9, 75+chx5, 65+chx5 This is my new go-to chest workout. I haven't had anything work my right pec like this in about 10 years due to my bad shoulder.

Flys - 25x9, 25x10, 25x8, 25x8, 25x8

DB Curls - 25x11, 25x12, 25x12

Dips - 14, 8, 4, 4

Hanging knee lift - 12, 10, 8 Great ab exercise!

BB shrugs - 135x15, 135x17, 135x17

Strength - 7
Stamina - 6 I felt good, but wasn't as intense as I've been in the past couple months.
Recovery - 5 Legs don't hurt, glutes to a good amount. Chest hurts.

[storm1507]

Interesting chain workout.

If you can, get a pic of the bar w/ chains.

[IamJonsCranium]

4/14

Pump-bol
Monohydrate

Deadlift - 135x10, 185x8, 225x8, 275x1, 315x1, 345x0 (damnit), 335x0 (damnit!), 225x6, 225x8

Thought I felt a new PR coming on, so I went for it. Got frustrated and tried 335 about 1 minute later. Maybe I could have gotten it if I rested for a couple minutes, who knows.

Didn't get anything from Pump-bol. I'll try it again today. Already got about 1700 Cal, plus I have some pork loin and peppers to eat, so I know that's not why I'm weak.

[RyouBakua]

good try at a PR

kinda big jump though

i would have said go up 5-10lbs

whenever i try a weight PR, i like to wait about 10 min

[IamJonsCranium]

good try at a PR

kinda big jump though

i would have said go up 5-10lbs

whenever i try a weight PR, i like to wait about 10 min

Yeah you might be right. I'll try it again next week.

Pump-bol did nothing for me again. Maybe I bought the wrong supp, maybe it's supposed to take time to build strength?


ETA: Forgot the chain pics. Hopefully I remember sometime within the next couple months....

[storm1507]

Those failed attempts will help you out. Just get in there and do more work. Once you find where you true max is at(you've fount it), I wouldn't try for a PR no more than once/month.

[IamJonsCranium]

4/15

Creatine mono
Pump-bol


EZ curl - 45x10 wide, 65x10 wide, 65x7 reverse, 65x7 close, 65x4 reverse

Cable curls (arms straight out to the side, curl to head) - 40x10, 40x9 first time doing these, didn't like them

Rotator cuffs - 40x10, 40x10

Seated hammer curls - 25x10, 25x8, 25x10

Bent over Tri extensions - 25x10, 25x10, 25x10

Forearms misc

Abs misc

[IamJonsCranium]

Pump-bol + Con-Cret = Sour Citrus julienne. Not sure how it tastes like there's cream in it, but it does.

Results tomorrow.





I get indigestion and just can't drink all the water required to take 5g mono/day.

[RyouBakua]

i mix apple bcaa with pineapple con-cret


apple-cret-tini :cool:

[storm1507]

LOL, at your alls mixed drinks. Drink plenty...I need to tell myself that more.

[IamJonsCranium]

4/14

Pump-bol
Monohydrate

Deadlift - 135x10, 185x8, 225x8, 275x1, 315x1, 345x0 (damnit), 335x0 (damnit!), 225x6, 225x8

Thought I felt a new PR coming on, so I went for it. Got frustrated and tried 335 about 1 minute later. Maybe I could have gotten it if I rested for a couple minutes, who knows.

Didn't get anything from Pump-bol. I'll try it again today. Already got about 1700 Cal, plus I have some pork loin and peppers to eat, so I know that's not why I'm weak.


4/18

Deadlift - 135x10, 185x8, 225x8, 275x1, 315x1, 345x1, 355x0, 315x1, 225x15

I'll post the rest tomorrow!


BTW, the blend was AWESOME.

[RyouBakua]

i spy a PR

:cool:

[IamJonsCranium]

Yup. Just talked to a friend, we're on a race for 400lbs. He's at 335x4, so he's got a headstart.

[IamJonsCranium]

4/19

Flat bench, up to 215x1. Incline Db. Dips. Abs.


4/21

Squats - 135x10, 155x10, 175x10, 185x10, 135x10

Hack - 135x10

Extensions - 130x12, 150x10, 190x7

Curls - 110x10, 130x10, 130x6


4/22

Biceps, triceps, incline db press, abs.

[RyouBakua]

good to see your hangin in there


i destroyed legs on the power squat machine the other day :o

[storm1507]

Nice job on the bench and squats.

Should be about time for another day of deads. :)

[IamJonsCranium]

Nice job on the bench and squats.

Should be about time for another day of deads. :)

I did them early last week on monday. Usually do them on thurs. Last week was a bit of an off week for my schedule as I didn't really have much time every day.

My calves are killing me. I changed up the range of motion and got better results.

[IamJonsCranium]

4/25

Left my shoes at home so I did a light weight high rep workout for shoulders.

[storm1507]

How's the race going? :)

[IamJonsCranium]

How's the race going? :)

It's going. Tried 355 but failed.

My log book got drenched, think my cytomax leaked all over it. I'll have to get a new one.

[IamJonsCranium]

Still lifting. I finally replaced my log book that got drenched, so I'll be posting Friday's and today's log tonight or tomorrow morning.

I'm getting home too late too often so I'm moving to a new routine. Combining DL with shoulders, tris/bis/chest, and legs for a 3 day plan. I need to get back into cardio, so I'll do that and abs on my off days with my wife.


Supplement wise, I got off monohydrate. Con-cret was on sale on the Promera website so I bought two more tubs. I'll be on it for a while with Pump-bol off and on. Cytomax as always. I also got on Orange Triad for my multi, which is already helping my joints after a week, and Oximega Greens.

[RyouBakua]

Supplement wise, I got off monohydrate. Con-cret was on sale on the Promera website so I bought two more tubs. I'll be on it for a while with Pump-bol off and on. Cytomax as always. I also got on Orange Triad for my multi, which is already helping my joints after a week, and Oximega Greens.


i saw your post the other day about creatine.
was wondering if you were gonna hop on that promo.

glad you did.



strangely enough, i dont have a log book.

[IamJonsCranium]

5/6

Deadlift - 184x5, 225x5, 275x5, 315x1, 275x2, 225x6

BB Curls - 65x8, 75x6, 75x6, 65x8

[IamJonsCranium]

5/9

Deadlift - 185x10, 205x8, 225x6, 245x2, 275x1, 315x1, 335x1, 355x0, 315x1, 225x8 slow, 245x6 slow, 245x6 slow

BB Shoulder Press - 65x10, 85x10, 95x9, 115x5, 105x3, 95x4

Snatch/Dumbbell Raise - 15x10/25x12, 20x10/30x10, 25x8/35x8, 30x8/40x8, 30x8/45x8

Side Laterals/Cable Rows - 15x10/120x8, 20x10/130x7.5, 20x10/140x5

Wide grip lat pulls/Close Rev grip lat pulls - 100x8x8, 100x8x8, 110x8x10

BB Shrugs - 135x12, 155x8x8x6, 155x10x10, 175x8

Abs



My diet was lacking last week as is obvious by my workout. I got back on my favorite bulking supplement - Marie Calendar pot pies. Not the cleanest calories but 1040 of them :).

[RyouBakua]

5/9

Deadlift - 185x10, 205x8, 225x6, 245x2, 275x1, 315x1, 335x1, 355x0, 315x1, 225x8 slow, 245x6 slow, 245x6 slow



you know what that means right?


i see 345 on the bar in the near future

[storm1507]

That's a whole lot of deadlifting only 3 days after your last session.

How'd you feel afterwards?

[IamJonsCranium]

That's a whole lot of deadlifting only 3 days after your last session.

How'd you feel afterwards?

I felt it! The slow sets really worked my back. I was hurting for a couple days, but it was only muscle pain, so no big deal.

I'm moving to a 3 day/week routine. I work and lift 45 min from home and spending too much time away from my wife. I decided on a routine and just wanted to get started on it. Plus, my last deadlift day was lame.

Did chest/tris/bis Wed. I'll post it tonight with today's leg workout.

[IamJonsCranium]

5/11

Incline Db Press - 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x6, 60x5, 55x8

Flat Db Press - 40x10, 45x10, 50x10, 55x7, 45x7

Rope Tri Pulldowns/Cable Flys - 40x12/50x12, 50x10/60x10, 60x10/70x8, 50x8/???

EZ BB Curl - 65x8, 85x10, 85x4(rev grip)

Cross Body Curl - 30x8, 30x7, 30x6

Close Grip Decline - 95x10 (switched to flat)

Close Grip Flat - 95x11, 105x6, 105x7

[IamJonsCranium]

5/13

Squat - 135x10, 155x10, 175x7, 175x8, 175x8

Lunges (Db) - 40x4, 40x6, 40x6, 40x6

Extensions/Curls - 110x10/110x10, (switched to standing 1-legged curl) 130x10/20x10, 150x10/30x10, 170x10/30x10

Toe/Shin Raises

Glutes

[IamJonsCranium]

5/16

Deadlift -185x5, 225x5, 275x5, 305x5, 315x6, 275x5 (slow), 225x4 (slow)

I'm really digging the slow deadlift. I'm going to do it one more week and try for another PR at 355

Arnold Press - 30x10, 35x8, 40x6, 45x6, 50x4, 50x7 (longer rest I suppose), 45x4

Hammer Pullups*/Wide Grip Pullups - 7*/3, 5/3*, 5*/2

Cable Rows with Rope attachment - 90x10, 110x8, 120x7, 120x7

Pull to Chin/Rotator cuffs - 60x8, 60x8/15x10, 60x8/15x10 I did these with my back against the wall. Helps hit the weak spot in my right shoulder.

Lateral Raises/Db Raises - 20x7/35x10, 15x10/35x10, 15x12/35x12, 20x8/35x9


I felt really good today, back to how I was feeling in Feb and March. I cut back my supplements a bit.

Used today:
Con-Cret and AAKG pre
Cytomax and BCAA's intra
Had an ON protein bar right before my workout because I ate too early.

Also taking Orange Triad. I can feel the difference in my joints. Also just started Cissus.

Not used:
Pump-bol
Oximega Greens

I feel like I was over-supplementing, under-hydrating. The eluthero in the Greens was making my heart go crazy, so that's more wasted on supps :/.

[RyouBakua]

slow deads are nice!

good arnolds too!



can you really the difference on the triad?
(most joint formulas take a while to kick in)

[IamJonsCranium]

slow deads are nice!

good arnolds too!



can you really the difference on the triad?
(most joint formulas take a while to kick in)

I noticed a difference in about 2 weeks I think on my left elbow. It doesn't crunch as much as it was, it's a bit smoother. Very subtle right now.

[IamJonsCranium]

Today's supposed to be Chest/arms, but my rotator cuffs are still tore up from the pull to chins I might have to do legs. I'll try a press and see how it works. Can't even scratch my own back.

[storm1507]

If you can pull 315# for 6, you CAN pull 355#.

[RyouBakua]

If you can pull 315# for 6, you CAN pull 355#.

x2 :cool:

[IamJonsCranium]

The first 2" is the hardest part though...

I still want one more week of strength training before I try 355. I'm really getting good workouts in, hoping to break through the plateau.

ETA: My legs are the weak link. Hence why I only squat 265, if that. I just started doing ass to grass squats in hopes to strengthen my glutes.

[storm1507]

The first 2" is the hardest part though...

I still want one more week of strength training before I try 355. I'm really getting good workouts in, hoping to break through the plateau.

ETA: My legs are the weak link. Hence why I only squat 265, if that. I just started doing ass to grass squats in hopes to strengthen my glutes.

ATG's will work. Warmup and pyramid up and pull 345# this week before doing some working sets.

[IamJonsCranium]

ATG's will work. Warmup and pyramid up and pull 345# this week before doing some working sets.

Just to clarify, I've already pulled 345. So do you mean 355, or try my previous max of 345 again?

[storm1507]

Just to clarify, I've already pulled 345. So do you mean 355, or try my previous max of 345 again?

If you failed at 355# last time, yep 345# again.

[IamJonsCranium]

Thanks. I'll go 345 Monday.

5/18

Flat Bench - 135x10, 155x5, 175x5, 195x5, 205x3

Incline DB - 45x12, 50x10, 55x8, 55x8

V Bar Pulldown - 90x12, 100x10, 110x8 (wasn't feeling it)

Wide EZ Bar Pulldowns - 110x10, 110x10

Cable Flys - 65x10, 75x8, 60x10

BB Curls - 65x10, 75x8, 75x5

Cross Body Curls - 30x7, 30x8, 30x7

DB Phasor Press (I named it this because the movement reminded me of an AC Electrical wave, or phase. Basically, I hold the db parallel to my body like a flat press. I come down slightly wide with the elbows flared out. When I press up, I rotate my elbows, tucking them in towards my body. It hit the rotator cuffs well, in a different way than other rotator exercises to.) - 45x7, 45x6, 45x6

[RyouBakua]

go 350 :D


nice workout. looks like chest, back and bis


interesting phasor press... still trying to picture that right

[IamJonsCranium]

5/20

ATG Squats - 135x7, 155x8, 175x10, 195x7, 195x5 (20lbs over last week, looking forward to DL)

Walking Lunges - 45x6, 45x6, 45x8 (Bumped up in weight, probably should have done this earlier)

Standing Curls/Extensions - 30x10/130x12, 40x11/170x8, 50x6/170x8

Calves/Shins

Leg Press - 270x10, 360x8, 360x6, 360x6

Great workout today! Tons of energy. I wasn't sitting at a desk all day as usual, so I was able to jump right into it strong.

Supplements:
3 Scoops Con-Cret
1/2 Scoop Pump-Bol (seemed to work well, I'll do this from now on)
3000mg AAKG
BCAA+Glutamine
Cytomax

[IamJonsCranium]

go 350 :D


nice workout. looks like chest, back and bis


interesting phasor press... still trying to picture that right

HAHA! You're tempting me. 5lb increase...

[RyouBakua]

or do 345 plus the shackles


you wont even theyre there

[IamJonsCranium]

Diet kind of sucked this weekend. Legs definitely aren't ready for deadlift today.

[IamJonsCranium]

5/24

My lack of discipline over the weekend wrecked me. My sleep schedule is still completely out of whack. I can't seem to fall asleep before 1am.

Deadlift - 225x5, 275x1, 315x0, 315x1, 225x5

Arnold Press - 30x10, 35x8, 40x7, 45x6, 50x5, 50x5

BB Shrugs - 135x12, 185x10, 225x6, 275x8, 275x6

Lat Pulldowns - 110x12, 110x10, 130x10, 130x8

Db Raises - 60x6, 40x10, 55x8



Today I'm going to do deads, squats, and bench.

[pastorpritch]

... just followed rule #8

[IamJonsCranium]

... just followed rule #8

Lol, thanks. I haven't been updating very much lately. Been really worn out in my workouts and didn't feel like logging them. Just got a notepad that I can track my diet on, I think that will help.

[IamJonsCranium]

6/1

I'm not going to bother posting the workouts previous to this because they sucked anyway.


Smith Squat (squat racks full) - 135x10, 185x10, 225x8, 235x6, 255x5

Freeweight squat - 195x5, 215x1, 235x1, 255x1, 275x0, 235x2, 195x4 funny thing here was, I thought I was using a 45lb bar. After my 275, the guy spotting my told me it was 55lbs. I wonder how many times I've used it without knowing. Pretty sure I did curls with it.

Walking Lunges - 45x6x3

Extensions/1 Legged Curls - 150x10/40x10, 170x8/50x8, 190x7/60x6

Glutes - 200x10, 225x10

Hip Abductors, calves, shins, abs for like a second.

[storm1507]

My wts lifted have dropped drastically since I've really been cutting HARD. The exception....squats. I picked one lift to keep going as heavy as possible. It will be interesting to see what I can do when I get back to eating.

Still taking Con-Cret? Don't fret over a few bad workouts....we all have them.

[IamJonsCranium]

My wts lifted have dropped drastically since I've really been cutting HARD. The exception....squats. I picked one lift to keep going as heavy as possible. It will be interesting to see what I can do when I get back to eating.

Still taking Con-Cret? Don't fret over a few bad workouts....we all have them.

Thanks. Sort of taking it. One of my teeth has the gums raising up and it's been really sensitive, so I've cut out a lot of the acidic foods. Only taking Con-Cret PWO 3x/week. Been doing that for the last week or week and 1/2.

[storm1507]

I've failed on some heavy max DL attempts the last few weeks, so backing off the heavy stuff. I did put up a vid of 315# yesterday in my new log w/ pastorpritch....look for it.

[IamJonsCranium]

6/7

3 1/2 scoops Con-Cret
AAKG

Con-Cret reps, do you guys still feel it hit your system after you've been on it for a while? I haven't for a while, but I've been going light for the last couple weeks and today at full dose I felt it again. It was nice :).


BB Shoulder Press - 65x12, 85x10, 95x9, 105x5, 105x6, 105x5

Deadlift - 185x8, 205x5, 235x5, 275x3, 295x1, 315x1, 335x1, 355x1 (PR!), 225x2

Lateral raises - 20x13, 25x8, 25x10, 25x8

Shoulder raises - 50x9, 50x10, 60x8

Pull-to-chin - 60x5x5x8x10 (first couple were done leaning against the wall which isolates the rotator cuffs better)

One handed front shoulder raise - 20x8x5x10x6 (this is done with a small barbell with a hammer grip. I keep my arm about 50% extended and sort of press up with it. Works well with my shoulder issue)

Wide pull-ups - BWx8x10x5


After a couple weeks of calorie deficit, I'm finally back to getting enough. Feels good :). Starting on Con-Cret full strength again. Feels good :).

I'm changing my plan up to two full body routines. Forgot to print it today so I don't think I got everything in. Maxing out on DL takes a long time too, I'll probably do 5 sets in the future when not maxing.

[RyouBakua]

i feel it mostly in strength and recovery

endurance is meh, then again, im going fairly heavy on a calorie deficient


great job on the 355 :)

[IamJonsCranium]

I feel it like, when it hits my system. I feel this little bit of extra energy. I think it's because I was desaturated, because other people I've told about Con-Cret who were not on any creatine told me the same thing when they tried it.

[storm1507]

6/7

3 1/2 scoops Con-Cret
AAKG

Con-Cret reps, do you guys still feel it hit your system after you've been on it for a while? I haven't for a while, but I've been going light for the last couple weeks and today at full dose I felt it again. It was nice :).


BB Shoulder Press - 65x12, 85x10, 95x9, 105x5, 105x6, 105x5

Deadlift - 185x8, 205x5, 235x5, 275x3, 295x1, 315x1, 335x1, 355x1 (PR!), 225x2

Lateral raises - 20x13, 25x8, 25x10, 25x8

Shoulder raises - 50x9, 50x10, 60x8

Pull-to-chin - 60x5x5x8x10 (first couple were done leaning against the wall which isolates the rotator cuffs better)

One handed front shoulder raise - 20x8x5x10x6 (this is done with a small barbell with a hammer grip. I keep my arm about 50% extended and sort of press up with it. Works well with my shoulder issue)

Wide pull-ups - BWx8x10x5


After a couple weeks of calorie deficit, I'm finally back to getting enough. Feels good :). Starting on Con-Cret full strength again. Feels good :).

I'm changing my plan up to two full body routines. Forgot to print it today so I don't think I got everything in. Maxing out on DL takes a long time too, I'll probably do 5 sets in the future when not maxing.

Oh yeah, congrats on the pull. Looks like the Con-Cret did its job. Remember there is a Promera PR thread. ;)

[RyouBakua]

he knows ;)

[IamJonsCranium]

6/9

Con-Cret
Pump-Bol
AAKG
Cytomax intra

Squat - 135x10, 155x8, 185x3, 205x1, 225x1, 225x3, 225x5x4(half squat), 225x5, 135x7 (almost sitting)

Incline Bench - 95x10, 115x8, 135x5, 155x6, 165x1, 175x2 (PR by a lot probably due to shoulder/tri work), 155x5

Decline - 135+chains x5x4x5 (PR), 135x7x8

Lunges - 45x4, 50x4, 50x6(PR)

BB Curls - 65x8, 75x6, 85x6x2, 65x4

BB Bent row - 95x6x10x8, 115x8x10, 125x1, 135x2, 155x2 (PR), 135x6

BB Toe/heel Raise - 135xa lot, 185x15, 205x13, 225x20

Abs: Suitcase/race walk (Good core workout!), planks, side planks, hanging leg lifts

Forearms



Felt great today. I had about 1800 Cal before my workout. Took too much Pump-bol (1 1/2 scoops even though I said I wouldn't) and ended up getting some wicked heart palpitations after my lunges. Was planning on doing 4 sets, but stopped at three. I think my shoulder work, mainly rotator cuffs, and tri work really helped me on the bench today. My bad shoulder felt more stable than it has in years.

Felt decent on squat considering I did a DL PR two days earlier. Was going to try for a PR but decided to wait till I rest over the weekend.

I'm liking my new full body routine :).

[IamJonsCranium]

6/10


Con-Cret and AAKG


Romanian DL - 185x5, 205x5, 225x5, 245x5x6

BB Shoulder Press - 95x6, 105x5, 115x5, 125x5

Pull-ups - BWx8x8x5x5x5 ( I have no pull-up stamina)

Lateral Raises - 25x10, 30x5, 34x5x5, 30x7

Rev. Grip Row - 135x8, 185x5, 185x5, 185x7

Suitcase/Racewalk

Leg Extensions/1-legged Curls - 170x10,50x8, 190x8/60x8, 210x8/70x6



This log will be on hiatus in a few days. I just got accepted to log Supremacy. I'll post a link once I start it.

[pastorpritch]

We will miss you, big fella :p
Don't forget about us here at CON-CRET!!

[storm1507]

I was wondering why I hadn't seen this thread bump up.

Come on back when you can. :)

[IamJonsCranium]

http://ocricket.com/i-ll-be-back.jpg

[pastorpritch]

lol, nice ... 'nuff said ... :p

[IamJonsCranium]

Still haven't gotten the Supremacy product, so here's more.

Storm made me jealous so I took 4 scoops of Con-Cret on 6/17. 3 or 3.5 every other day.


6/13

Squat - 145x6, 165x5, 195x6, 235x4x4, 195x4

Flat Bench - 135x10, 155x5, 185x1, 205x1, 225x1, 185x7

Close Grip Bench - 155x7, 155x7
Decline - 135x5
Incline - Chainsx6x5x5

Lunges - 50x6x6x8

Seated Hammer Curl - 35x5, 40x5, 45x4

Bent BB Rows - 135x6x7x8, 155x6x6, 135x6

Toe/Shin Raises - 145x20, 195x15, 215x20x20


6/15

Deadlift - 195x5, 235x5, 285x4, 325x1, 375x0, 325x1, 285x5slow x5slow

Pull-ups - BWx10x7x8

Arnold Press - 45x6, 50x5, 55x5x6x4

Farmer Walk - 60x60(steps), 70x40x50


6/17

Bench - 145x10, 165x5, 195x4, 215x1, 235x1 (PR), 185x8

Bent Row - 95x10, 115x10, 135x7, 135x7, 135x8

Incline - 135x6x4x4

Decline - 195x4x6

Squat - 135x4x5, 165x5

Leg Press - 270x5, 360x3, 450x5x5x5

BB Curls - 75x8, 85x5, 95x6

BB Hammer Curl/Hammer Wrist Curl - 75x8/5 x6/5 x6/5 x5/3

Close Grip Bench - 135x8x5

Racewalk

Hanging Leg Raise

[RyouBakua]

i didnt notice much while on supremacy so hopefully you will

[IamJonsCranium]

i didnt notice much while on supremacy so hopefully you will

I responded very well to Tribulus, so I'm hoping it works for me.

[RyouBakua]

yeah, ive tried a few trib/forsklin products without much success


wonder if theres been a study on that ;)

[IamJonsCranium]

This log is on hiatus while I log Neogenix Supremacy:

http://forum.bodybuilding.com/showthread.php?p=703203871#post703203871

[IamJonsCranium]

This log is back on I had a bad reaction to Supremacy.

Here are the couple workouts I did:


6/20

▬ Deadlift - 185x6x6x10x7x5 (I'm deloading this week on deadlift and squat)

▬ BB Shoulder Press - 85x8, 105x6x5x6, 85x6

▬ Pull-ups - BWx8x7x8x5

▬ Lateral Raises - 20x10, 25x10x10

▬ Bent Reverse Grip Rows - 135x10, 155x8x10

▬ Farmer's Walk - 65x50steps, 70x40, 75x50

▬ Shrugs - 65x10, 75x10x10

▬ Pull-to-Chin - 40x10, 50x12, 50x10

▬ Leg Extensions - 150x10, 170x10, 190x10, 210x10

▬ One Leg Curls - 50x8, 60x8, 60x6, 60x6

▬ Stability Ball Mountain Climber

▬ Hanging Leg Raise

▬ Not sure what it's called - I did a plank on dumbbells, push-up, then lifted the db up in the air.

▬ Neck


6/22

I went light today. Both my hip and elbow were still a little sore.

▬ Decline - 135x10, 185x8x6, 175x7

▬ Incline - 85x10, 105x7x5, 85x8

▬ Flat Key Press - 45x8x8x11

▬ Flat Db Press - 55x10x6slow

▬ Db Rows - 45x10x12, 55x10x10

▬ Db Curls25x13x8x7x6 (30 sec rest between sets)



6/24

▬ Deadlift - 135x10, 225x5, 275x1, 315x1, 365x0, 225x10x12, 275x5

▬ BB Shoulder Press - 95x10x10x7x9x5

▬ Hammer Grip Cable Pull-downs - 120x10, 140x10x9x7

▬ Lateral Raises - 25x10, 30x10x10x10 (PR, never hit 30 before)

▬ Bent Reverse Grip Rows - 135x10x10, 155x10x10

▬ Diamond BB Shrugs - 2platesx8x8

▬ Leg Extensions - 170x10, 190x10, 210x10 (might be a PR for reps)

▬ One Leg Curls - 50x10, 60x10, 70x5 (New weight, but low reps. Felt good.)

▬ Neck

▬ Oblique Tilt


Current body composition:

http://farm4.static.flickr.com/3009/5854714019_fd97c28928_z.jpg

[IamJonsCranium]

I have two workouts to post, but it seems I left my log book on top of the locker when I left the gym.

I started a new supplement regimen:

Any time - ALA, ARA, ALCAR, 2g Citrulline Malate, Orange Triad, Chelated Magnesium (for my heart), Hawthorn berry (heart), Cissus

PWO - Con-Cret, ALCAR, 2g CM, ALA, ARA

CM gives a pretty intense pump. I did a couple sets of 10-12 reps DL with 225, then 275x8x6. My back was hurting. Same thing happened during my bench on Tues.

Now that it's warm out, I only drink straight water intra. I go to a real gym, it's rarely got A/C running, and when it is, they keep it probably at 75-80 deg.

I was told by someone in the supp section that his wife used to get heart palpitations on stims, like I do. She started taking Mag with Hawthorn, and was able to get back on mild stims. Yesterday was my first day on it, and I must say, it might be working. It wasn't perfect, but with the amount of CM I took (3g PWO today), I thought my BP would drop and cause me more issues. I get about 15-20% DV Magnesium from OT, and took 2 pills at 25% (100mg) yesterday, and 3 today. I'm going to shoot for 100% from supplements. If that seems to help, I will up the dosage.

I'm also going to start taking my D again, and probably only take 4 OT/day. What I'm going to be missing out on is the full dose of the joint supplement, which I need.

As I said before, I switched to a hypertrophy routine. Trying to work in super-sets on a lot of exercises.

[storm1507]

Hey Buddy,

I see you gave 365# a go...did you ever get the 355#?

[RyouBakua]

never heard about decreased palpitations due to increased magnesium


sounds (mildly) interesting ;)

[IamJonsCranium]

Hey Buddy,

I see you gave 365# a go...did you ever get the 355#?

Yep, got it up! Won't be maxing again for a while, want to put on a couple pounds. Right now it looks like I'm 1lb up at 184.



never heard about decreased palpitations due to increased magnesium


sounds (mildly) interesting ;)

I read up on it a bit. Magnesium plays part in neurotransmitter activity and the relaxation of voluntary and involuntary muscles.


Magnesium is essential to heart health. It helps maintain a normal heart rhythm and is sometimes given intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). People with congestive heart failure (CHF) are often at risk for developing cardiac arrhythmia. For this reason, your doctor may decide that magnesium should be a part of the treatment of CHF. One well-designed study found that taking magnesium orotate for a year reduced symptoms and improved survival rates compared to placebo in people with CHF. Magnesium and calcium need to work together at very precise ratios to ensure your heart functions properly. If you have a cardiac history, talk to your doctor before taking magnesium supplements.

http://www.umm.edu/altmed/articles/magnesium-000313.htm

[IamJonsCranium]

Lol, I lost my log book. It's kind of funny that someone would take a 1.99 notebook.

[IamJonsCranium]

never heard about decreased palpitations due to increased magnesium


sounds (mildly) interesting ;)

Actually, so far it seems to be working. I had a good amount of chocolate over the weekend, and I've also been taking CM, and it hasn't been nearly as bad as I thought it would be. I'll need more time to know for sure.

[RyouBakua]

how much mag are you taking?

[IamJonsCranium]

how much mag are you taking?

Usually around 300-400mg, or 75-100% DV from supplements.

[IamJonsCranium]

Found my log book.


6/28

▬ BB Lunges - 55x5, 75x6x6

▬ ATG Squats - 145x6x10x8x5

▬ Flat Bench - 135x10, 155x8, 155x7x6x6

▬ DB Curl - 30x10x13x7



6/30

▬ Deadlift - 135x10, 185x10, 225x10x12, 275x8x6

▬ DB Shoulder Press/Lateral Raises - 30x12/20x10, 35x10/20x10, 25x10/20x8, 40x5/25x5

▬ Shoulder Raises - 40x12, 45x12, 50x12

▬ Snatch - 25x10, 25x12, 30x10

▬ Leg Extensions - 190x12x12x10

▬ One Leg Curls - 60x10x8x6

▬ Elevated Swiss Ball Mt. Climber

▬ Hanging Leg Raises



6/5

I did squats and flat bench. Didn't write it down.



7/6

▬ Deadlift - 135x10, 185x5, 225x3, 245x2, 275x1, 335x1, 365x0, 275x7x6x3

▬ BB Shoulder Press - 95x10x12, 105x7, 95x6x9x10

▬ Hammer Grip Cable Pull-downs - 120x10, 140x10x9x7

▬ Lateral Raises/Snatch - 25x12/25x10, 25x8/25x8, 25x8/25x8

▬ BW Pullups - 8, 6, 8, 3

▬ Farmers Walk - 75x3 sets

▬ BB Row - 135x10, 135x10, 135x10

▬ Various Ab Exercises.



My stamina sucks.

[storm1507]

LOL, lost and found????

Workouts are looking good. Keep after that DL, you'll break through that 365# barrier soon enough.

[IamJonsCranium]

LOL, lost and found????

Workouts are looking good. Keep after that DL, you'll break through that 365# barrier soon enough.

It's a problem. I'm not supposed to be maxing out right now. Should be doing 8-10 reps.

[IamJonsCranium]

7/7

Weight - 185lbs up 2lbs from a couple weeks ago.

▬ Decline - 175x10, 165x10, 195x6, 165x10, 145x6

▬ Incline - 135x8, 95x12, 105x5, 95x3

▬ BB Row - 75x12, 105x12x12x13

▬ BB Curl - 75x8, 65x9x8x5

▬ Flat Db Press - 50x10, 55x8x8

▬ Cable Flys - 50x12x10x12

▬ Supinated Tri Extensions - 60x12x10x7

▬ Leg Extensions - 190x12x12

▬ 1-Leg Curls - 50x10x10

▬ Glute - 225x10x12

▬ Abs - hanging leg raises and planks

[IamJonsCranium]

7/11

▬ Deadlift - 185x10, 225x12, 275x10x10x8

▬ BB Shoulder Press - 95x11x7, 75x9

▬ Front Db Shoulder Press/Shoulder Raise - 25x10/50x10, 25x14/50x12, 30x8/50x10

▬ Db Curl - 30x10x7

▬ Farmers Walk - 70lbsx1 set

▬ M. Rippetoe BB Shrugs - 185x13x13, 205x10x10

I have a lot of trouble staying hydrated. I go through more than 40oz while I'm lifting. Still using no intra.

PWO:

Con-Cret
X-factor
ALCAR
CM
Magnesium Chelate

[IamJonsCranium]

Thanks to everyone who kept up with this log. I've still been lifting, but lately it's only been 2x a week as I've been busy.

I'm going to start a new log in the workout section. This one has been a pretty big disappointment for me, since I really haven't made any gains. This has been due to my poor diet. I tend to have a lot of digestion issues. I'll eat something and feel bloated for the next 4 hours, basically until I'm hungry again. During that time, if I try to drink any water I'll get acid reflux. It's been a constant battle trying to time everything so I can at least attempt to hit the gym with enough calories AND staying hydrated, AND trying to limit my Tums/Pepto-bismol to under the maximum daily dosage. On top of that, having a small LES (muscle connecting esophagus and stomach) runs in the family, and I frequently get food stuck going down, which only adds to the reflux. Yes, I'm full of problems.

I'm not sure why it took me so long, but I just started taking an enzyme, probiotic, and DGL (supposedly helps digestive tissue heal). I also plan on seeing my doctor once things settle down in the next couple weeks. I'll get my LES stretched and my esophagus scoped to check for any damage. Once I get this straightened out, I fully expect to be able to pack on some mass, over and above the 3 lbs I've put on in the past 6 months.

Once I really get in to lifting again, I'll start my new thread.

Take care, everyone.

[RyouBakua]

sorry to hear about that

hope you get things sorted out


any problems with weight gainers?
(you could get extra cals from that)

[IamJonsCranium]

sorry to hear about that

hope you get things sorted out


any problems with weight gainers?
(you could get extra cals from that)

I'm sure I would. I can get acid reflux from a protein shake... and weight gainers are so expensive.

[IamJonsCranium]

OMG.

Ate a 1000 Cal lunch at 1pm, then ate half a cantelope, and now I feel like I can eat again. ETA: and I've had enough water that I'm pissing clear. The enzymes are most definitely doing their job!

My bulk is going to be epic.

Prepare for glory!