Con-cret Log with Exzile and Hardworker123

[exzile]

http://farm7.static.flickr.com/6130/6017115090_13b389e5b2_z.jpg
http://farm7.static.flickr.com/6138/6030697455_a64177b390.jpg
http://farm7.static.flickr.com/6239/6283447150_4d47cf84a3_z.jpg




Thanks to Storm1507 and the guys over at Promera sports for giving me the opportunity to try out the new Lemon-lime Con-Cret flavor.

[exzile]

Basic preview of me and my stats:

Height: 5'10"
Weight: 185

Yrs training: About 1.5 years consistently. I had a few elbow surgeries and an ankle surgery in the past few years which halted any progress so I only count the past 1.5 yrs as this was when I have been able to lift un-interrupted and with workable pain.

Bench: 225-235. I don't max very often nor do flat bench much anymore, preferring decline and incline. Decline I can rep 4 with 225.
Deadlift: 375. Just a guess as I have never tried to max out. I also rack-pull more often in which I max at 405+
Squat: 225+ I've had ACL surgeries on both knees so squatting is something I do only when not feeling pain.

I hope to make some solid progress with Con-Cret, but unsure what to expect in the next month. I'll log most days with my lifts and ow the supplement is being tolerated starting tomorrow.

I plan on taking 2 scoops every day unless I hear otherwise which will give me 24 days of use upon completion.

Thanks for checking out the log!

[RyouBakua]

i would start with 2 scoops for the 1st week, then bump to 3 for the 2nd week and report the difference


http://t0.gstatic.com/images?q=tbn:ANd9GcQhknZWDw1F22dvieGNyUikJsFoTrKlp Aau-XYqW1vnVe89SLYQINxBH91fhttp://t1.gstatic.com/images?q=tbn:ANd9GcS7lFneBw9jDTSL_NCrk48GKUuiobm9k 9Dx8nuNA7dlkXmjusD7RPdds5A

[exzile]

Took 2 scoops 1 hour prior to hitting gym.

Not a bad taste, kind of like a mild lime-ish taste. No bad after taste, went down easily.

Lifting was a bit rushed as I played a game of basketball prior to lifting, so only had 25 minutes.

Rackpulls:
135 x 10
225 x 10
315 x 8
375 x 3
395 x 1

Underhand Yates rows:
95 x 15
115 x 12
125 x 10

Wide grip pull downs:
140 x 10
120 x 10
100 x 12

This is not quite my normal routine. I normally do 3-4 sets pyramiding up and 3-4 sets of trap work, but alas was majorly in a hurry so had to speed through and skip shrugs. Will do on my shoulder day Friday.

Don't think I felt much different than normal, workout aside from the rush felt pretty normal.

[storm1507]

Nice start. Good choice of lifts with the limited time.

I may be starting back to playing b-ball, but not sure how it will work out w/ my lifting.

I may have someone else log w/ you as Promera likes 2 man logs. Hardwork has hurt his back and if he's ready to go he will join you shortly.

[exzile]

Nice start. Good choice of lifts with the limited time.

I may be starting back to playing b-ball, but not sure how it will work out w/ my lifting.

I may have someone else log w/ you as Promera likes 2 man logs. Hardwork has hurt his back and if he's ready to go he will join you shortly.

Yea I don't normally play ball on my work out days....but when I got to the gym saw some guys already playing, so had to get in one game. Usually I'll play on Thursdays as I don't often workout that day so it works out well for me.

Cool, I wasn't sure about that "2 man" logging thing I saw when I was reading on the other thread.

[exzile]

2 scoops pre- workout

Barbell shoulder press:
95 x 15
95 x 15
115 x 10
135 x 5

Lateral raises dumbells:
20 x 15
20 x 15
25 x 8

Front raises dumbells:
20 x 12
20 x 12
25 x 10

Ez curl barbell curl:
50 x 15
60 x 10
60 x 10

Preacher curl:
50 x 8
40 x 12
40 x 12

Pinwheel curl:
25 x 10
25 x 8

[RyouBakua]

nice job with the shoulder workout :)




i almost did the same as you today (minus the arm workout)

www.tinyurl.com/RBsCon-CretLog

[exzile]

nice job with the shoulder workout :)




i almost did the same as you today (minus the arm workout)

www.tinyurl.com/RBsCon-CretLog

Nice!

Good lifts

[storm1507]

Nice shoulder work....my biggest weakness.

Visit some of the other Con-Cret/Promera logs as you get a chance.

[exzile]

Chest/Triceps

Switched things up a bit today, higher reps and volume.

Bench Press:
135 x 12
185 x 6
185 x 8
205 x 3

Decline press:
135 x 12
155 x 12
175 x 8
195 x 4

Incline press:
95 x 15
95 x 15
95 x 15
Went for more hypertrophy here than I normally do.

Cable flies:
80 x 10
60 x 12

Skullcrushers:
70 x 10
70 x 10
70 x 6 (finished with 10 CG presses)

Tricep cable extension:
100 x 10
100 x 10

Over the head extension:
90 x 10
90 x 12

Felt a bit more energy than normal, could be the Con-cret or placebo, but either way felt like I wanted to do more for sure.

[exzile]

Back

Solid workout today, maybe the Con-cret is kicking in. Felt stronger and had good energy.
Still taking 2 scoops of Con-cret.

Rack pulls:
135 x 12
225 x 12
315 x 8
365 x 3
385 x 2
405 x 1
415 x 1 (pr)

Wide grip pull downs:
120 x 12
140 x 8
160 x 7(pr)
120 x 10

T bar rows:
70 x 12
80 x 10
90 x 8

Dumbbell shrugs:
85s x 10
85s x 10
85s x 10

[storm1507]

Great job hitting the PR's.

[yakuzastyle]

here to support a fellow con-cret lemon lime brah :)

[darren.dugan]

subbed. Lemon-Lime is some tasty stuff!

[pastorpritch]

in :D

[Hardworker123]

Storm1507 told me to jump into this log.

First I want to thank him and everyone at proMera for giving me the chance to try out this product.

A little about me:

Training for about 3 years consistently but have had a few breaks due to a bad back. Not sure if it's my genetics as everyone in family has had back surgery (except me knock on wood) or the fact I sit at a desk.

Big three numbers as of right now
Bench 225
Deadlift 305
Squat 275

I started the Con Cret on Monday and took two scoops. Taste was awesome. I'm a lemon lime freak, I always have Lemon Italian Ice and use to be addicted to Sprite. Anyways as the ProMera guys know I am currently rehabbing a back injury (again.)

I was doing 5/3/1 when I hurt my back running hill sprints. I took last week off to rest completely and it was my deload week.

I did Bench 5/3/1 w/ the BBB template on Monday, I started over again with low weights and my As many reps as possible set I got 155x15. Which is a PR I guess since the 1RM of that is 232ish.

I will be doing this until my back heals:

Monday- Bench 5/3/1

Wednesday- OHP 5/3/1

Friday- Bench 5/3/1 w/ added minor leg work. (I will see what I can do.)

The week after will rotate to O,B,O like above.

[exzile]

Good to have you in this thread Hardworker!

I sent a message to a mod to have you added to the title. And yes, I agree the taste is quite good. Makes me think of Lime Kamikazi's for some reason, lol. No gritty taste or sour after taste, tasty and goes down easy.

[exzile]

Great job hitting the PR's.

Thanks man, appreciated!

Not huge PRs, but better than before and as long as I'm not going in reverse I'm happy


here to support a fellow con-cret lemon lime brah :)

Thanks man!



subbed. Lemon-Lime is some tasty stuff!

Yes, not bad at all


in :D

Woot!

[Hardworker123]

5/3/1 OHP Day

Worked my way up to 95lbs and grinded out 13 reps on the AMRAP Set.

Assistance

5x10x 55 OHP

Chins

5x10

Took two Scoops on Con Cret felt great during my workout. Should I be taking two scoops everyday or just during the workout day?

[pastorpritch]

5/3/1 OHP Day

Worked my way up to 95lbs and grinded out 13 reps on the AMRAP Set.

Assistance

5x10x 55 OHP

Chins

5x10

Took two Scoops on Con Cret felt great during my workout. Should I be taking two scoops everyday or just during the workout day?

I just take it on workout days, though others like to take a scoops to stay saturated on off days. Try one way for a week and the other way for a week and see if there's a difference for you

[exzile]

5/3/1 OHP Day

Worked my way up to 95lbs and grinded out 13 reps on the AMRAP Set.

Assistance

5x10x 55 OHP

Chins

5x10

Took two Scoops on Con Cret felt great during my workout. Should I be taking two scoops everyday or just during the workout day?

Nice job!

I've been taking 2 scoops daily, but thinking how much of a difference it would be to just take on workout days. Wondering if making the batch last longer would be more beneficial or not.

[RyouBakua]

when i started taking Con-Cret, i took it everyday to get saturated
(i wasnt taking much creatine before that)


now i take 3-4 scoops on workout days only!


my advice would be to take 2 scoops for a week, (1 on off days)
then bump to 3 and note any differences

[Hardworker123]

2 scoops one hour before workout.

Did 5/3/1 front squats due to back deal. Went real light, top set was 95lbs and I think I did 15 reps I really was just getting the mind muscle connection. I centralized the pain to my right glute in the middle. I need to get a lacrosse ball to roll it out.

Also did 20 mins HIIT w/ a huge tire I saw on the side of the road today. Stopped, picked that beotch up and was stoked all day. Flipped it around and got my shale bar out since I don't have a sledge and beat the piss out of it.

Shot and now my wife says "yay fun night!!" lol

Con cret is pretty great, feeling amped and swoleish!!

[exzile]

Took 3 scoops. Good workout, good pump

Back/biceps

Seated dumbbell press:
40 x 12
40 x 12
50 x 10
60 x 8
70 x 3(pr) Hardest part is getting them bitches up....feck, shoulda asked for a quick spot to get them in position.

Seated front raise with 45lb plate:
3 sets x 10

Seated lateral raises:
3 sets 20 x 10

Bent over lateral raise on incline bench:
2 sets 15 x 10

Barbell curl:
2 sets 60 x 12

Preacher curl:
3 sets 40 x 12

Reverse grip ez bar curls:
3 sets 50 x 12

[storm1507]

2 scoops one hour before workout.

Did 5/3/1 front squats due to back deal. Went real light, top set was 95lbs and I think I did 15 reps I really was just getting the mind muscle connection. I centralized the pain to my right glute in the middle. I need to get a lacrosse ball to roll it out.

Also did 20 mins HIIT w/ a huge tire I saw on the side of the road today. Stopped, picked that beotch up and was stoked all day. Flipped it around and got my shale bar out since I don't have a sledge and beat the piss out of it.

Shot and now my wife says "yay fun night!!" lol

Con cret is pretty great, feeling amped and swoleish!!

I do hate front squats, but I like seeing others do them. :)


Took 3 scoops. Good workout, good pump

Back/biceps

Seated dumbbell press:
40 x 12
40 x 12
50 x 10
60 x 8
70 x 3(pr) Hardest part is getting them bitches up....feck, shoulda asked for a quick spot to get them in position.

Seated front raise with 45lb plate:
3 sets x 10

Seated lateral raises:
3 sets 20 x 10

Bent over lateral raise on incline bench:
2 sets 15 x 10

Barbell curl:
2 sets 60 x 12

Preacher curl:
3 sets 40 x 12

Reverse grip ez bar curls:
3 sets 50 x 12


Nice job on the PR.

[conradcrow]

subd :)

[Hardworker123]

Weekend was supposed to be rest but I continued taking Con Cret and hiked 7 miles! Most ever never really liked hiking but meh I was kinda bored and stoked.

I'll post some pics tomorrow. My dog enjoyed the hike also.

So far good stuff!!! Bench 5/3/1 tomorrow!

[pastorpritch]

Weekend was supposed to be rest but I continued taking Con Cret and hiked 7 miles! Most ever never really liked hiking but meh I was kinda bored and stoked.

I'll post some pics tomorrow. My dog enjoyed the hike also.

So far good stuff!!! Bench 5/3/1 tomorrow!

Nice job on the hike, I guess the ConCret gave you an extra endurance boost. Also nice to see the dog enjoyed it :D
That's something I need to do more of come next spring and summer with my dogs

[yakuzastyle]

Took 3 scoops. Good workout, good pump

Back/biceps

Seated dumbbell press:
40 x 12
40 x 12
50 x 10
60 x 8
70 x 3(pr) Hardest part is getting them bitches up....feck, shoulda asked for a quick spot to get them in position.

Seated front raise with 45lb plate:
3 sets x 10

Seated lateral raises:
3 sets 20 x 10

Bent over lateral raise on incline bench:
2 sets 15 x 10

Barbell curl:
2 sets 60 x 12

Preacher curl:
3 sets 40 x 12

Reverse grip ez bar curls:
3 sets 50 x 12

A bit confused. You did shoulders/biceps right? Congrats on the PR. Many more to come.

[exzile]

A bit confused. You did shoulders/biceps right? Congrats on the PR. Many more to come.

Oops, teach me for not proof-reading...yes, shoulders/biceps

Thanks, appreciate the props!!

[exzile]

Weekend was supposed to be rest but I continued taking Con Cret and hiked 7 miles! Most ever never really liked hiking but meh I was kinda bored and stoked.

I'll post some pics tomorrow. My dog enjoyed the hike also.

So far good stuff!!! Bench 5/3/1 tomorrow!

Nice!

Sounds like a good time, nice hike with your furry bro.

[Hardworker123]

My motivation is on cloud nine right now. Even before I was picked for this I have just been so stoked about working out, life in general really. Took my daily dose went into the gym for 5/3/1 Bench and got 165x13 improving from last week, thing is I know I could have pushed one or two more reps, I really need to learn how to ask for a spot.... I followed up the 5/3/1 bench with 5x10 Bench assistance, 5x10 DB rows, and 50 Dips. Took me like 12 sets to get 50 reps on the dips. Something to improve on next week.

So far Con Cret's been pretty badass for me.

[pastorpritch]

My motivation is on cloud nine right now. Even before I was picked for this I have just been so stoked about working out, life in general really. Took my daily dose went into the gym for 5/3/1 Bench and got 165x13 improving from last week, thing is I know I could have pushed one or two more reps, I really need to learn how to ask for a spot.... I followed up the 5/3/1 bench with 5x10 Bench assistance, 5x10 DB rows, and 50 Dips. Took me like 12 sets to get 50 reps on the dips. Something to improve on next week.

So far Con Cret's been pretty badass for me.

Awesome!
How would you rate:
Endurance
Strength
Recovery
?

[RyouBakua]

My motivation is on cloud nine right now. Even before I was picked for this I have just been so stoked about working out, life in general really. Took my daily dose went into the gym for 5/3/1 Bench and got 165x13 improving from last week, thing is I know I could have pushed one or two more reps, I really need to learn how to ask for a spot.... I followed up the 5/3/1 bench with 5x10 Bench assistance, 5x10 DB rows, and 50 Dips. Took me like 12 sets to get 50 reps on the dips. Something to improve on next week.

So far Con Cret's been pretty badass for me.


yes, please log your workout so we can see, kthnxbye

:D

[Hardworker123]

yes, please log your workout so we can see, kthnxbye

:D

Umm I thought I did no?

Anyways

5/3/1 Bench
Worked my way to 165 x 13

5x10 Bench w/ 110lbs

5x10 DB Rows with 50lbs

50 BW Dips.

[conradcrow]

Umm I thought I did no?

Anyways

5/3/1 Bench
Worked my way to 165 x 13

5x10 Bench w/ 110lbs

5x10 DB Rows with 50lbs

50 BW Dips.

you need to check out the link in RBs signature (www.tinyurl.com/RBsCon-CretLog) and look at how he logs...look at the design/layout of his log and try to make your workouts look like that (doesnt need the pictures tho)

[exzile]

Owned it at the gym today like a boss!!!

http://4.bp.blogspot.com/_IW2Ygd77i6Y/TUqe5aUz5wI/AAAAAAAAA7E/imhGR5jgdtE/s1600/Handsome+Male+Bodybuilders+images20.jpg

3 scoops pre workout

Chest/triceps

Decline barbell press:
135 X 12(wu)
135 X 12(wu)
185 x 9
205 x 6
225 x 4
235 x 1(pr)
245 x 1(pr)
WOOT!

Incline barbell press:
135 x 10
145 x 10
155 x 6
95 x 15

Incline dumbbell flies:
30 x 12
30 x 12
30 x 10

Skull crushers:
70 x 12
80 x 10
90 x 6(pr)

EZ curl bar CG presses:
100 x 10
100 x 8

Overhead tricep extension:
90 x 15
110 x 15
130 x 10

Man felt like a boss today, if I knew it would help I'd still be in there hammering out sets. Wasn't intentionally trying for any PRs at all, but everytime I finished a set I just felt the energy and desire to throw on more weight everytime. Not sure how much the CON-CRET plays in this or just getting stronger, but the coincidence is there showing something making my numbers pop up. If anything I seem to be feeling more aggressive in my desire to keep on throwing more weight. Can't say I feel any different physically, but mentally I feel like Im just in the zone and want to power it out everytime.

Hope this keeps on rolling for me in the next few weeks.

[pastorpritch]

Great job bud! I guess Strength = 10 ;)
Keep it up!

[storm1507]

My motivation is on cloud nine right now. Even before I was picked for this I have just been so stoked about working out, life in general really. Took my daily dose went into the gym for 5/3/1 Bench and got 165x13 improving from last week, thing is I know I could have pushed one or two more reps, I really need to learn how to ask for a spot.... I followed up the 5/3/1 bench with 5x10 Bench assistance, 5x10 DB rows, and 50 Dips. Took me like 12 sets to get 50 reps on the dips. Something to improve on next week.

So far Con Cret's been pretty badass for me.

Great to hear about the motivation. These logs have helped me tremendously in that regard. Love the 5/3/1. I did chest Sat as well with the same finishing wt. I think you got a rep or 2 more than me.


Owned it at the gym today like a boss!!!

http://4.bp.blogspot.com/_IW2Ygd77i6Y/TUqe5aUz5wI/AAAAAAAAA7E/imhGR5jgdtE/s1600/Handsome+Male+Bodybuilders+images20.jpg

3 scoops pre workout

Chest/triceps

Decline barbell press:
135 X 12(wu)
135 X 12(wu)
185 x 9
205 x 6
225 x 4
235 x 1(pr)
245 x 1(pr)
WOOT!

Incline barbell press:
135 x 10
145 x 10
155 x 6
95 x 15

Incline dumbbell flies:
30 x 12
30 x 12
30 x 10

Skull crushers:
70 x 12
80 x 10
90 x 6(pr)

EZ curl bar CG presses:
100 x 10
100 x 8

Overhead tricep extension:
90 x 15
110 x 15
130 x 10

Man felt like a boss today, if I knew it would help I'd still be in there hammering out sets. Wasn't intentionally trying for any PRs at all, but everytime I finished a set I just felt the energy and desire to throw on more weight everytime. Not sure how much the CON-CRET plays in this or just getting stronger, but the coincidence is there showing something making my numbers pop up. If anything I seem to be feeling more aggressive in my desire to keep on throwing more weight. Can't say I feel any different physically, but mentally I feel like Im just in the zone and want to power it out everytime.

Hope this keeps on rolling for me in the next few weeks.


Great job hitting the PR's.

[ramsgoldberg61]

Owned it at the gym today like a boss!!!

http://4.bp.blogspot.com/_IW2Ygd77i6Y/TUqe5aUz5wI/AAAAAAAAA7E/imhGR5jgdtE/s1600/Handsome+Male+Bodybuilders+images20.jpg

3 scoops pre workout

Chest/triceps

Decline barbell press:
135 X 12(wu)
135 X 12(wu)
185 x 9
205 x 6
225 x 4
235 x 1(pr)
245 x 1(pr)
WOOT!

Incline barbell press:
135 x 10
145 x 10
155 x 6
95 x 15

Incline dumbbell flies:
30 x 12
30 x 12
30 x 10

Skull crushers:
70 x 12
80 x 10
90 x 6(pr)

EZ curl bar CG presses:
100 x 10
100 x 8

Overhead tricep extension:
90 x 15
110 x 15
130 x 10

Man felt like a boss today, if I knew it would help I'd still be in there hammering out sets. Wasn't intentionally trying for any PRs at all, but everytime I finished a set I just felt the energy and desire to throw on more weight everytime. Not sure how much the CON-CRET plays in this or just getting stronger, but the coincidence is there showing something making my numbers pop up. If anything I seem to be feeling more aggressive in my desire to keep on throwing more weight. Can't say I feel any different physically, but mentally I feel like Im just in the zone and want to power it out everytime.

Hope this keeps on rolling for me in the next few weeks.

Congrats hitting those PR's you look more jacked than 180 in your profile pic!

[exzile]

Congrats hitting those PR's you look more jacked than 180 in your profile pic!

Thanks man!

Pictures can be pretty complimentary if taken just right, lol. Probably closer to 190 now, haven't been keeping too much watch on my weight though.

[exzile]

3 scoops pre-workout!

Got goaded into a few games of one on one basketball....sigh. I usually try to conserve my energies on back day as I needs my juice!!

Back

Deadlifts:
135 x 12
225 x 12
315 x 5
365 x 1
385 x 1

Close grip underhand pulldowns:
120 x 12
140 x 10
160 x 5 (finished with 8 more @ 90)

Back extensions with 45lb plate:
3 sets of 12

Cable rows:
100 x 12
140 x 8
140 x 8
140 x 8

Dumbbell shrugs:
100 x 12
110 x 6
90 x 8

Felt a bit sluggish today. Still ok workout.

[Hardworker123]

Today I felt awful. I felt like I had a cold coming on and I was getting pissed being it's the day before Thanksgiving. I knew it was workout day so I dragged my ass to the gym. Yes I am highly motivated, but today was a sick day.

3 scoops. Note- I use more than 4-6 ounces of water. I think i was around 12-14 ounces and the taste was great.

5/3/1 OHP

Warmups
5x45
5x55
3x65

Work sets
3x80
3x90
As many reps as possible 12 x 100. Hell yeah brahs! Last week i did 95x13 so this is a strength gain!

Assistance
5 x 10 x 55 OHP

Chin Ups

55 total reps through 10 sets.

After I went home had a PWO Shake and took my dog to the park.

We did 2.45 miles with winds at least 45 mph.

Now, Happy Thanksgiving everyone. I am heading out of town, I'm bringing my big ass tractor tire, a sledge hammer, and my TRX so i will get workouts in and post what I did on Sunday. Have an awesome weekend!

[exzile]

3 scoops pre-workout.

Shoulders/biceps

Seated barbell shoulder press:
65 x 15(wu) To chest
65 x 15(wu) To chest
95 x 12 To chest
115 x 5 To chest
125 x 7 To chin
135 x 3 To chin

Dumbbell raise:
20 x 12
25 x 8 *4 more with 20lb
25 x 5 *7 more with 20lb
15 x 12

Seated front raise with palm facing forward. Bowling motion:
20 x 10
20 x 10
20 x 10
I do this one arm at a time, not alternating.

Bent over laterals:
15 x 12
20 x 10

Barbell curls:
60 x 12
60 x 12
70 x 6

Preacher curl:
45 x 12
50 x 12
50 x 5 *Hard squeezes

Reverse grip EZ barl curl:
50 x 12
50 x 12
50 x 12

Good workout, great pumps!

[RyouBakua]

hell yeahs!


you guys are doing great work!


so far, hows the strength, endurance recovery for you guys?

(and which one do you think stands out the most?)

[exzile]

hell yeahs!


you guys are doing great work!


so far, hows the strength, endurance recovery for you guys?

(and which one do you think stands out the most?)

I've noticed a definite strength and endurance increase, especially since I've upped my daily dosage to 3 scoops pre-workout.

If I were to pick one though I'd say that my endurance seems to have received the most from Con-Cret. Once I'm in the gym I just really feel like going at it and not stop.

[storm1507]

Great work guys. Shoulders are my big weakness.


Endurance was the first thing I noticed during the early weeks, then my strength took off, and now I think I am addicted due to the recovery. :)

[exzile]

Great work guys. Shoulders are my big weakness.


Endurance was the first thing I noticed during the early weeks, then my strength took off, and now I think I am addicted due to the recovery. :)

I hear that, shoulders are tough to grow for me as well..really trying to get them to blow up, lol

[exzile]

3 scoops pre-workout

Chest/Triceps

Not all that impressed today with my workout. Not sure why, just felt a bit not pumped.

Decline bench:
135 x 15
185 x 10
205 x 3
155 x 12
175 x 5

Incline dumbbell press:
50 x 12
55 x 10
60 x 8
65 x 5

Cable X-overs:
80 x 12
100 x 12
110 x 5 *15 more @ 60

Skullcrushers:
70 x 12
75 x 12
85 x 5

Ez bar CG press:
90 x 12
100 x 10
110 x 8

Over head tricep cable extension:
110 x 12
120 x 12
140 x 8

Bla....just not too excited by this workout, but can't take it back can only move on....amirite?

[Hardworker123]

Back from a mini vacation.

Went with two scoops/day since Thursday.

Friday I helped family move their belongings to a new house. This was a huge workout. I was shot by 6 oclock. Passed out for the night.

Saturday and Sunday was a relaxing break I needed where I just hung with family.

Yesterday I did yard work for a few hours. It needed to be done before the cold sets in.

My endurance through all the work over the weekend was awesome. I drank my con cret before I did anything and I know it helped me when I was moving some heavy siht I hope to never move again.

I'm starting 5/3/1 Fullbody Template today.

Squats 3 sets 5 reps 40% 1RM

Deadlifts 5/3/1 sets and reps

DB Bench 3 sets 8 reps

Will update after workout.

[storm1507]

Nice to see the workouts. What do you all think about the taste of the Con-Cret?

Looking forward to the 5/3/1. I'm about to start my 3rd cycle.

[Hardworker123]

The taste is great. I said in a previous post I use more than the recommended water and it is still good.

3 scoops

1st 5/3/1 Full Body Template workout

Squats 40,50,60% of 1RM
5 x 95lbs
5x 115lbs
5x135lbs

Deadlifts 5/3/1 Sets and Reps
Warmups
5x95
5x115
3x135
Work Sets
5x155
5x175
12x200- I could've got more reps but I felt my head explode. Seriously felt like my eyeballs popped out and were gushing blood and someone was kicking my temples in. I have no idea what the fcuk happened but it gave me a severe headache that lasted about an hour. I rested for about 15 minutes before I continued.

DB Bench Press
3 sets x 50lbs x 15 reps

Overall awesome workout!! First time with Con Cret that I did Squats and Deads due to a back injury. I wanted to just play it safe and go low weights but when I was in the gym I felt too good to not try somewhat decent deadlifts. Can't wait for Thursday's workout.

[exzile]

The taste is great. I said in a previous post I use more than the recommended water and it is still good.

3 scoops

1st 5/3/1 Full Body Template workout

Squats 40,50,60% of 1RM
5 x 95lbs
5x 115lbs
5x135lbs

Deadlifts 5/3/1 Sets and Reps
Warmups
5x95
5x115
3x135
Work Sets
5x155
5x175
12x200- I could've got more reps but I felt my head explode. Seriously felt like my eyeballs popped out and were gushing blood and someone was kicking my temples in. I have no idea what the fcuk happened but it gave me a severe headache that lasted about an hour. I rested for about 15 minutes before I continued.

DB Bench Press
3 sets x 50lbs x 15 reps

Overall awesome workout!! First time with Con Cret that I did Squats and Deads due to a back injury. I wanted to just play it safe and go low weights but when I was in the gym I felt too good to not try somewhat decent deadlifts. Can't wait for Thursday's workout.

Nice workout!

Were you making sure to breath during the 12 x 200? I've heard of things like what you mentioned happening when holding your breath during heavy deads and squats. Happened to me once, doing some squats and not watching my breathing and was holding my breath a bit. Afterwards my ears became plugged and my head hurt...found out it was from holding my breath.

[exzile]

@ Storm. Taste is pretty good. Dissolves well and goes down easy.

3 scoops pre-workout.

Back day

Deadlifts:
135 x 12
225 x 12
315 x 5
335 x 3
365 x 1
395 x 1(pr) Sure I can hit 405, but felt satisfied with the 395

Overhand Yates rows:
95 x 15
115 x 15
135 x 10
155 x 8

Wide grip pulldowns:
140 x 10
120 x 10
90 x 15
140 x 6

Dumbbell shrugs:
95 x 10
95 x 12
95 x 8

Overall good workout, good energy and motivation.

[storm1507]

Deadlifts from both of you. :D Glad I picked you all.


I got nailed w/ the head exploding on my first ever 15 rep dead set. Not fun at all. If you see any of my high rep dead sets lately.....I breathe like a steam engine now.

[Hardworker123]

Definitely had to be my breathing when I looked back after you mentioned it. It still hurt this morning. lol I'm good now. A few Advil later.

Today was a "rest" day but I did a 15 min Battle Rope circuit with some planks and kettle swings. @ 3 scoops.

Feeling pretty good on Con Cret. Also my muscles feel pretty pumped and tight most of the days this past week.

[darren.dugan]

Interested to see how you like the full body 5/3/1. I'm thinking of doing it once the slopes get more snow on them since it's 3x a week and leaves me more time to play in the powder.

[Hardworker123]

5/3/1 Full Body Bench Day

Squat

Bar x 5
95x5
105x3
125x5
135x5
155x5

Bench

75x5
95x5
105x3
135x5
150x3
170x11- off from last weeks 165x13. Most likely battle rope soreness.

DB Rows
3 sets x 15 x 50lbs

3 scoops before workout. Motivation 10/10 right now. Good stuff.

[ramsgoldberg61]

Hey guys awesome log!

I don't see your logs in your signature though :(

[exzile]

3 Scoops pre-workout

Shoulders/Biceps

Seated dumbbell press:
40 x 12
40 x 12
55 x 8
60 x 7
70 x 3 *finished off with 6 more @ 30

Dumbbell lateral raises: Tried to run the rack, but people kept taking off with the 15s and 20s, lol
3 sets starting with 30s, 25s and 10s
Trying to get a bit of a pick up in my shoulder routine

Seated dumbbell front raises w/ hammer curl:
20 x 10
20 x 10
20 x 10
Did both arms simultaneous

Barbell curl with EZ bar:
70 x 12
70 x 10
50 x 12

Preacher curl:
45 x 12
55 x 8
65 x 5

Reverse grip curls w/ EZ curl bad:
50 x 12
60 x 12
30 x 12

Good workout, had a great pump going!

[storm1507]

Nice job on the lat/front raises.

[Hardworker123]

Sorry for my delay in updating my log, my headaches from Tuesday have been causing me discomfort. Explain below.

Here we go, last time I posted about deadlifts and the headache I got. That was Tuesday, Thursday's workout went well.

Friday

3 scoops

I did a 15 minute HIIT circuit:

Battle Ropes 30 seconds
Tire Flips 10 flips
Rest 1 minute

Repeat for 15 minutes.

Saturday

3 scoops

5/3/1 Squat

95x5
105x5
115x3
140x5
165x5
195x8

5/3/1 Press
45x5
55x5
65x3
85x5
95x3
105x9---- Massive severe headache on last rep. I could've reached 10 or 11 but I stopped.

I walked around the gym for about 10 minutes holding my head and went to do chins

1 set of 5 reps

NO way. i was done. My head was bursting. Went home and relaxed.

Woke up this morning with a headache, I went straight to the ER. Spent 3 hours, had a blood test and a CT Scan. Doctor told me I'm fine. No issues with my brain and blood work is fine. He told me to get an eye exam because my contacts are old, he said I may be straining my eyes causing headaches. Also told me to follow up w/ my PCP and double my rest times.

So I will treat these next two days as complete rest, today and Monday, and limit my caffeine and stretch. Despite what the doctor told me I feel there is something else. I do drink massive amounts of coffee, I sit at a desk and my posture isn't perfect. So I am making a chiropractor appointment and cutting coffee down in half. Stretching a lot more. For now... it's football day!

[conradcrow]

well its good that your okay...and it is most likely your eyes...i know that when its almost time for my prescription to be increased every few years i start getting bad headaches :(

[storm1507]

The same thing happened to me about a year ago doing a high rep Dl set. I didn't go to the Doc, but seriously thought I popped a blood vessel or something. It took some time for the headaches to go away. But, I'm 100% now. I may go back through my old logs and find my posts about it if I can get some time.

[exzile]

3 scoops

Chest/ triceps

Flat bench press:
135 x 12
155 x 10
185 x 9
205 x 2*
*Felt strong....then died, lol.

Decline bench press:
135 x 20
155 x 8
175 x 9*
*Second wind

Incline bench press:
135 x 8
135 x 7
95 x 15

Incline dumbbell flies:
30 x 12
30 x 12
35 x 10

EZ bar CG bench:
100 x 10
110 x 7
60 x 12

Skullcrushers:
60 x 12
70 x 11
80 x 4

Over the head tricep extension w/ rope
80 x 10
80 x 8 (finished w/ 4 more @ 60)

[Hardworker123]

Sunday and Monday were complete rest days.

Going for 5/3/1 Deadlift Day today. Hopefully my head holds up!

[conradcrow]

ahah felt strong then died i hate when that happens "oh i got this i got this....i dont got this" great work none the less!

[Hardworker123]

3 scoops

5/3/1 Deadlift Day

Squats
5x95
5x115
5x140

Deadlifts 5/3/1

95x5
115x5
145x3
165x3
190x3
215x10-- Sh*t man! Could have done 12 or 13 I felt it, I felt strong as hell, but I got a headache again. I used very controlled reps with focus on breathing and my form and breathing were top notch. I now question if this is Occipital headaches resulting in tight/tense neck muscles.

I am on my way to an eye exam and tomorrow is a chiropractic appointment. I truly feel these headaches are resulting from a pulled muscle, tight muscles, or tense muscles after this workout.

3 sets DB Bench 55lbs x 12 reps

Overall I felt my workout would've been ten times more intense and I should have reached more reps in the DB bench but the headache distracted my focus again. On a positive note 215x10 is a strength increase from 200x12 last week!!

[exzile]

ahah felt strong then died i hate when that happens "oh i got this i got this....i dont got this" great work none the less!

Yea, was one of those where the first goes up easy.....second is like someone added weight and it was obvious I wasn't getting anymore. Days like that I wished I had a workout partner to give me a little security in case I don't make it, lol

[exzile]

@Hardworker123

Solid workout man!


3 scoops pre-workout

Felt like I had to take it beast mode today so was envisioning some more Ronnie doing "Light weight"

http://tengusoft.free.fr/squat_ronnie.gif

Back day

Rack pulls:
225 x 12
315 x 8
315 x 8
405 x 1
405 x 1
415 x 1
425 x 1(pr)
435 x 1(pr)
Felt like I coul've done more, but felt 2 PRs was good enough. Seems squats, deads and rackpulls are more of a mental thing than a strength thing for me. Just need to break down that mental barrier each week of being scared of the weights.
*Think I'm going to remove the 135 warmup as well. Seems like it's more efficient to get right into some weight.

Yates rows:
135 x 10
135 x 10
135 x 10
135 x 10

Close grip underhand pull downs:
120 x 12
140 x 10
Changed up grip, elbow pain went to standard wide grip:
120 x 10
120 x 10

Dumbbell shrugs:
70 x 10
70 x 10
70 x 10
*Changed style a bit. saw a video of Yates doing shrugs and changed it a bit. Instead of straight up and down, went up slightly back into a pinch and a longer hold of about 3-4 sec.

Overall great workout, good pumps and solid energy.

[conradcrow]

nice work on the rack pulls! were those with or without straps? and how many inches were you pulling?

[exzile]

nice work on the rack pulls! were those with or without straps? and how many inches were you pulling?

Thanks man!

Yea w/ straps. I used to try and go strapless on my back days, but was being held back by grip and my elbows hurt a lot less with straps now. Not sure on height, but I use the bottom holes on a standard rack, 12-15"?? Not sure.

*edit...think that's less than that actually now that I think about it. 6-7" maybe?

[exzile]

3 scoops pre-workout

Legs....finally, been slacking so badly on my legs it's stupid

Normally I'd start with squats, but both racks were occupied for way too long so had to change up and start with leg press machine.

Fuark, not sure what people call this machine, but the label said Squat press.

2 plates total x 20
6 x 12
8 x 8
10 x 4
10 x 4

Squats:
135 x 10
135 x 10
185 x 4
205 x 2
225 x 1

Calf raises:
45 x 15
45 x 15
70 x 15
70 x 15

Been really inconsistent with leg work due to my ACL reconstructions and bad arthritis as well as playing basketball too often on leg day. Really want to get consistent with this day so that it's not so terrible when I do do it. Feel like my legs don't want to agree with me and I know I'll have a hard time sitting for the next week, lol

[Hardworker123]

Been taking it easy since Tuesday because of headaches. I saw a Chiropractor twice. Once on Wednesday and nothing. Today he was trying to find something and hit a spot behind my ear under the jaw that signaled my headaches. he said this could be the problem did the adjustment and told me to come next week. This is supposed to be a deload week so I have only done some walking. 2 scoops daily as to continue taking the Con Cret. Also upped my water intake to near double the amount I was drinking to see if this was possibly dehydration related.

[Hardworker123]

Yesterday I did a 20 minute conditioning workout:

Prowler Pushes- 8 sprints 60yds

Tire Flips- 50

Sledge Hammer smashes- 200 total reps

2 200yd sprints.

Didn't push it fully as i'm trying to prevent headaches. Good workout though.

3 scoops.

[exzile]

3 scoops about an hour pre-workout. Changed it up a bit. Not sure if I noticed anything different, but my lifts showed pretty good endurance and I felt strong.

Missed last weeks shoulders and biceps workout and was never able to make it up....was going to try and do it today, but felt it might mess my week up so just went with my normal routine.

Chest/triceps

Decline bench press:
135 X 20
185 x 12
205 x 10
225 x 2
Reps were up but think I may have gassed myself on the 10 rep 205s

Incline bench press:
155 x 8
175 x 4
135 x 7
135 x 5

Incline dumbbell flies:
25 x 12
30 x 12
35 x 10
40 x 8

Skullcrushers:
70 x 12
70 x 12
80 x 8
80 x 8

Tricep extension:
100 x 20
100 x 20

Over the head tricep extension:
80 x 12
100 x 12
110 x 12

Good workout!!

[Hardworker123]

Yesterday 3 scoops

Squat
95x5
120x5
145x5

Deadlift 5/3/1
95x5
120x5
145x3
155x5
180x5
200x12- Stopped right when a slight headache was coming on. Still trying to beat those darn headaches.

DB Bench
55lbs x15 for 2 sets
55x 13 for 1set

Chins
3 sets of 6

Awesome workout! Great PumP!!

[pastorpritch]

Good work on the legs, your strength will shoot up and the headaches will go away - if you're breathing right! :)
Are you holding your breath through the movements?

[Hardworker123]

Good work on the legs, your strength will shoot up and the headaches will go away - if you're breathing right! :)
Are you holding your breath through the movements?

No, I did extra slow reps focusing on my breathing and making sure my form was top notch and it still happened. Not as severe and manageable but nonetheless it happened. I am seeing a chiro and he said we'll get them away since there was no underlying medical issue. Not sure if he's just BSing me for the money or if he really can help. I'm giving him a month.

[storm1507]

Sorry I've been MIA for awhile.

Good luck on the headaches. I know when it hit me it took about a month to get over it.

[exzile]

again 3 scoops 1 hour prior

Back day

Deadlifts:
135 x 12
225 x 10
315 x 5
365 x 2
405 x 1(pr)
Attempted another 405, but wasn't going to happen, didn't have the same drive as the first

Wide grip pulldowns:
140 x 10
140 x 10
160 x 5 (finished another 5 at 120)
100 x 20

T bar rows
45 x 12
90 x 8
90 x 6
Started to drag here

Back extensions:
w/ 65lb dumbbell x 12
w/ 80lb dumbbell x 6
w/ 80lb dumbbell x 6
Holy crap I was really dying here for some reason, lol.

Dumbbell shrugs:
70 x 12
70 x 12

Whhooooo. Back day normally kicks my ass but today I was really dead. Almost thought I was going to toss my cookies for a bit there, all good now but man I was beat up today

[Hardworker123]

3 scoops- stoked!

Bench Day

Squat
95x5
120x5
145x5

Bench 5/3/1
75x5
95x5
115x3
125x5
140x5
160x11- Way down from last bench day. I skipped a bench workout last week (actually 14 days since last bench day) maybe that is the reason but also at rep 9 Massive headache.

DB Kroc Rows

3 sets x 15 x 55lbs- Improved here.

Chins
1 set of 6

Battle Ropes
5 mins with 20 second on 30 second rest

Awesome workout!

[conradcrow]

ya bro i missed a chest workout came back and my incline db press was much lower....good thing is in a week it will be back :)

[Hardworker123]

Awesome workout!

3 scoops

Headache all day

Squat
95-5
115-5
135x3
150x5
170x5
195x10--- haven't done a heavy squat day in 14 days! Awesome

Press
50x5
60x5
75x3
80x5
90x5
105x 8--- I did a set of chins between every set and I believe this number is down.

3 sets of chins after 5 reps

5 minute battle rope finisher circuit!

Headache was gone after the squats lol?? Good news

[exzile]

Awesome workout!

3 scoops

Headache all day

Squat
95-5
115-5
135x3
150x5
170x5
195x10--- haven't done a heavy squat day in 14 days! Awesome

Press
50x5
60x5
75x3
80x5
90x5
105x 8--- I did a set of chins between every set and I believe this number is down.

3 sets of chins after 5 reps

5 minute battle rope finisher circuit!

Headache was gone after the squats lol?? Good news

Nice job on the squats!

[exzile]

This is a post for yesterday, forgot to post it. Well really wasn't forgotten, more kind of pissy. Wasn't happy with my workout

Leg day

Squats:
135 x 12
135 x 12
155 x 8
185 x 2
No idea my issue, just no energy....

Leg press:
6 plates + 2 quarters
2 sets of 8

15 min calf work

15 min ab work

[exzile]

3 scoops pre workout

Shoulder/ biceps

Seated barbell press:
95 x 12

Seated smith machine:
2 plates x 12
2 plates + 20lb x 8

Seated dumbbell press:
50 x 8
50 x 8

Seated lateral raise:
20 x 12
20 x 12
20 x 12

Seated front raise:
20 x 10
20 x 10
20 x 10

Face pulls:
50 x 15
90 x 12
110 x 10

Dumbbell curls:
35 x 8
35 x 8

21s:
50 x 2 sets

Reverse wrist curls:
40 x 12
40 x 12

Preacher curl:
40 x 8
40 x 6

Not sure if I'm over-training or what, but second day in a row that my energy is dying and I'm sweating badly....gonna reevaluate next week and maybe slow down on my reps/sets.

[pastorpritch]

Hope you're not getting sick :(
Quality maintenance though ;)

[storm1507]

Nice to see the big compound lifts throughout this log.

[exzile]

3 scoops pre workout. Just noticed how much I have left, looks like tomorrow is my last day on Con-cret! So will try to make the most of it.

Today was an excellent workout, great energy and strength!

Rackpulls:
135 x 15
225 x 15
315 x 10
405x4
455 x (pr)
*wanted to get at least one more pr so went big, lol. 20lb increase

Yates rows:
155 x 6
155 x 6
165 x 6
175 x 6(pr)
*used a bit of momentum on these last ones

Underhand CG pulldowns:
120 x 10
140 x 8
160 x 6

Straight arm pulldown:
90 x 12
120 x 8
120 x 8

Dumbbell shrugs:
80 x 12
100 x 10
70 x 12

Reverse grip curls:
50 x 12
50 x 12
60 x 12

Behind the back wrist curls:
65 x 10
65 x 10

10/10 workout, felt awesome!

[Hardworker123]

Should be my last day on Wednesday.

Three scoops

Squat
100x5
125x5
150x5

Deadlifts
100x5
120x5
150x3
160x5- Is "3" week but I forgot- same as below
185x5-
210x15!!!! Nice work! No headache and I probably could have reached 16 but I feared the headaches. Either way awesome.

DB Bench
1x15x60lbs
2x12x60lbs

1 set of chins, 3 reps, between each DB bench.

No conditioning. I ran 13 hill sprints Sunday morning.
Felt like an animal!

[exzile]

Last day on Con-cret.

3 scoops 2 hours pre- workout

Incline Bench:
135 x 10
155 x 8
175 x 6
185 x 2(pr)

Decline bench press:
185 x 6
185 x 4
Elbow was bothering me so decided to switch over to flat bench

Flat bench press:
135 x 12
155 x 10
175 x 6
195 x 1
Pretty drained by this time.

Incline dumbbell flies:
30 x 12
35 x 10
40 x 8
45 x 6

Skullcrushers:
70 x 12
70 x 10
Elbow sucking, so stopped there

Tricep extension:
90 x 15
90 x 15
110 x 12

Over the head extension:
100 x 12
120 x 8
110 x 10

Good solid workout.

[ramsgoldberg61]

3 scoops pre workout. Just noticed how much I have left, looks like tomorrow is my last day on Con-cret! So will try to make the most of it.

Today was an excellent workout, great energy and strength!

Rackpulls:
135 x 15
225 x 15
315 x 10
405x4
455 x (pr)
*wanted to get at least one more pr so went big, lol. 20lb increase

Yates rows:
155 x 6
155 x 6
165 x 6
175 x 6(pr)
*used a bit of momentum on these last ones

Underhand CG pulldowns:
120 x 10
140 x 8
160 x 6

Straight arm pulldown:
90 x 12
120 x 8
120 x 8

Dumbbell shrugs:
80 x 12
100 x 10
70 x 12

Reverse grip curls:
50 x 12
50 x 12
60 x 12

Behind the back wrist curls:
65 x 10
65 x 10

10/10 workout, felt awesome!

Racking up them there PR's, congrats bud!

[exzile]

want to thank Promera and Storm1507 for giving me this opportunity to try out the new lemon-lime Con-cret.

My end summary

Taste: 9.5/10
Solubility: 9.0-10
Energy: 8.5/10
Recovery: 7/10
Strength: 9.5/10

Overall I think this is a great supplement. I never noticed anything while on it, but my PRs, energy and strength gains seems to all be better and higher than usual so it must have been doing it's job.

[ramsgoldberg61]

Should be my last day on Wednesday.

Three scoops

Squat
100x5
125x5
150x5

Deadlifts
100x5
120x5
150x3
160x5- Is "3" week but I forgot- same as below
185x5-
210x15!!!! Nice work! No headache and I probably could have reached 16 but I feared the headaches. Either way awesome.

DB Bench
1x15x60lbs
2x12x60lbs

1 set of chins, 3 reps, between each DB bench.

No conditioning. I ran 13 hill sprints Sunday morning.
Felt like an animal!

Solid finish, especially throwing the chin-ups into the DB Bench!

[exzile]

Racking up them there PR's, congrats bud!

Thanks man appreciate it!

Yea during my short stint on Con-cret all my lifts sure went up a good bit.

[storm1507]

Should be my last day on Wednesday.

Three scoops

Squat
100x5
125x5
150x5

Deadlifts
100x5
120x5
150x3
160x5- Is "3" week but I forgot- same as below
185x5-
210x15!!!! Nice work! No headache and I probably could have reached 16 but I feared the headaches. Either way awesome.

DB Bench
1x15x60lbs
2x12x60lbs

1 set of chins, 3 reps, between each DB bench.

No conditioning. I ran 13 hill sprints Sunday morning.
Felt like an animal!

Nice work. I hope you had a great workout today.


want to thank Promera and Storm1507 for giving me this opportunity to try out the new lemon-lime Con-cret.

My end summary

Taste: 9.5/10
Solubility: 9.0-10
Energy: 8.5/10
Recovery: 7/10
Strength: 9.5/10

Overall I think this is a great supplement. I never noticed anything while on it, but my PRs, energy and strength gains seems to all be better and higher than usual so it must have been doing it's job.

Thanks for the review and the log. Congrats on all the PR's.

[Hardworker123]

Last day yesterday

2 and a tad scoops

Squat
100x5
125x5
150x5

Bench 5/3/1
75x5
95x5
115x3
130x3
150x3
170x12- Most this log. Felt awesome.

1 set of 3 Chins between each set.

DB Rows
3x15x60lbs

7 minute HIIT of hill sprints on treadmill's highest incline.

Great workout.

Will post a summary tonight.

[storm1507]

Nice work. How often are you lifting per week on this routine? I kind of like the idea behind it, so if I get tired/bored w/ the reg. 5/3/1 I may give it a try.

Looking forward to the review.

[Hardworker123]

Nice work. How often are you lifting per week on this routine? I kind of like the idea behind it, so if I get tired/bored w/ the reg. 5/3/1 I may give it a try.

Looking forward to the review.

3 days a week. M,W,F. I try to do conditioning on Tuesday and Thursday and recovery walks on Saturday and Sunday.

It's an awesome program. I will use 5/3/1 as the main part of my program from now on. If you keep the 5/3/1 for the big lifts you can do whatever else you want.

I highly recommend anyone reading this to buy the 2nd Edition of the 5/3/1 eBook. Wendler is also coming out with a hard copy of it.

[slammindesi]

Last day yesterday

2 and a tad scoops

Squat
100x5
125x5
150x5

Bench 5/3/1
75x5
95x5
115x3
130x3
150x3
170x12- Most this log. Felt awesome.

1 set of 3 Chins between each set.

DB Rows
3x15x60lbs

7 minute HIIT of hill sprints on treadmill's highest incline.

Great workout.

Will post a summary tonight.

kinda missed it..but good job on ^^

[storm1507]

3 days a week. M,W,F. I try to do conditioning on Tuesday and Thursday and recovery walks on Saturday and Sunday.

It's an awesome program. I will use 5/3/1 as the main part of my program from now on. If you keep the 5/3/1 for the big lifts you can do whatever else you want.

I highly recommend anyone reading this to buy the 2nd Edition of the 5/3/1 eBook. Wendler is also coming out with a hard copy of it.


I think I just have the first edition.....I'll have to check.

[Hardworker123]

Summary of Con Cret Log:

first off thanks to Promera and Storm. I appreciate the chance I had to try Con Cret out.

Taste: 9.0/10- I love Lemonade, Lemon Lime, anything Lemon and this was up there as far as taste. I did however use more water than recommended.
Solubility: 10-10- perfect every time
Energy: 9/10- I was stoked when I took it. Motivation is a 10 right now also.
Recovery: 8/10- Not sure
Strength: 10/10- Felt strong as hell every time I lifted.

This is by far one of the best supps I have ever used. I totally could tell the effect it had on my gym performance. I will be buying more to finish my bulk through March.

Again thanks guys and Merry Christmas!

Also- continue to follow my 5/3/1 progress here: http://forum.bodybuilding.com/showthread.php?t=140751691&p=801722311#post801722311