JohnButz's Frequency Training With ProMera's Con-Cret

[QUOTE=RT1957;1421030941]Couple of good sessions John....those ring dips show how strong your stabilizer muscles are...Good legs session too....squats, lunges and farmers walks nice combo[/QUOTE]

Thanks Ron!

[center][b]Anyone interested in logging some quality supplements?

Check out this link here: [url]http://forum.bodybuilding.com/showthread.php?t=170373361[/url][/b][/center]

Strong sessions bro!!

better late than never.

SUBBED!

[QUOTE=Stncldsnake;1421169991]Strong sessions bro!![/QUOTE]

[QUOTE=yakuzastyle;1421174021]better late than never.

SUBBED![/QUOTE]

Thank you Gentlemen! I have really enjoyed infusing Con-Cret into my training. I remember using some creatine products way back in the early/mid-nineties and despite being effective, really didn't sit well in my stomach. This product, with micro-dosing is absolutely perfect even on an empty stomach.

[center][b]Running 2 miles[/b][/center]

[center][b]Previously we discussed what I think are upper-tier exercises to promote growth & strength and give you “Popeye” Forearms.

From my experience there is outstanding value with the indirect work that you receive from awesome movements like pull-ups & dips as opposed to the focused direct work from exercises such as wrist curls.



As discussed last time, another key movement in the pursuit of “mighty mitts” is the humbling Farmers Walk.


[img]http://agelessshred.com/wp-content/uploads/2016/02/the-wheelbarrow-1200880-300x199.jpg[/img]



Farmers Walks are a trial of an exercise that demands total body collaboration with the final link being between your grip and the load.



The resistance of the load sends a critical message to the brain that more strength & muscle mass is needed to the entire forearm muscular complex.



So, how do we incorporate this outstanding full-body movement into our training?



There are endless options but I prefer to perform them within a lower-body session, with a preference of doing them last, just before ending the session (the truth is if you work these with a high level of intensity, you will not have much if anything left.)



Example Session:

After completion of your typical lower body session, grab a pair of dumbbells, plates, or implements, and with good posture walk for either a set distance or for time.

I prefer to do my attempts for distance, but walking for time is great too.



Keys To Progression:

*Start with a moderate but yet challenging load.

*Start with just 2-3 attempts (you may or may not want to increase sets as you progress–this may depend upon your particular goals.)

*Increase the load when you are able to perform all sets for your predetermined distance or time.

[img]http://agelessshred.com/wp-content/uploads/2015/11/qpRLwJDACwVjjIUucSTZHRZisAtREciykurf-610xh-300x246.jpg[/img][/b][/center]

Good job on the run..

Nice read John..I haven't done any farmer's walks..I probably should get them into my routine!

[QUOTE=lonniej;1421265791]Good job on the run..

Nice read John..I haven't done any farmer's walks..I probably should get them into my routine![/QUOTE]

Thanks Lonnie! I just started to re add them in again.

Lovin farmers walks....A great way to get a whole body strength and cardio work...plus grip.....awesome forearms John...like thick braids of rope

[QUOTE=RT1957;1421332641]Lovin farmers walks....A great way to get a whole body strength and cardio work...plus grip.....awesome forearms John...like thick braids of rope[/QUOTE]

Thanks Ron!

[center][b]Press
45x5
65x3
75x3
85x12

WG Pull-ups
BW+7.5x10
BW+7.5x10
BW+7.5x10
BW+7.5x10
BW+7.5x10

Ring Dips
BW+7.5x10
BW+7.5x10
BW+7.5x10
BW+7.5x10
BW+7.5x10

Chins
BW+7.5x10
BW+7.5x10
BW+7.5x10
BW+7.5x10[/b][/center]

Nice work John..Weighted ring dips?! :eek:

Very impressive!!

[QUOTE=lonniej;1421523021]Nice work John..Weighted ring dips?! :eek:

Very impressive!![/QUOTE]

Thanks Lonnie!

[center][b]Deadlifts
135x3
170x3
195x3
220x7

F.Walks
50x2
60x6
60x6
60x6

Shrugs
45x20
45x15
45x15

1 scoop of Con-Cret post workout.[/b][/center]

Now ur adding weight to those ring dips :eek:

I love the Farmer's Walk...got to get back to it. So u suggest a moderate weight John? I always grabbed the heaviest weight I could handle and walked up and down along the dumbbell rack...not a good strategy?

Great workout. Thinking about adding Farmer walks as well to my workout. Especially given your comment about doing those when you target lower body. Definitely would find them more enjoyable than doing legs.

[QUOTE=lschepis;1421620481]Now ur adding weight to those ring dips :eek:

I love the Farmer's Walk...got to get back to it. So u suggest a moderate weight John? I always grabbed the heaviest weight I could handle and walked up and down along the dumbbell rack...not a good strategy?[/QUOTE]

Thanks Laura! I think the weight depends upon your goals generally. I used to grab as heavy as I could, but lately have dropped back to moderate weight for more conditioning and trap work. It seem like the longer you hold the bells the more it hits the traps/upper back---at least from my experience. :)

[QUOTE=Artemis00;1421623521]Great workout. Thinking about adding Farmer walks as well to my workout. Especially given your comment about doing those when you target lower body. Definitely would find them more enjoyable than doing legs.[/QUOTE]

Thanks Artemis! I think they make for a nice finisher for the lower body. I have seen some perform them after blasting the upper body, but I generally like to use more volume for upper body.

I have never been a fan of huge legs, especially for a dude. Strong, athletic legs absolutely, but I kind of think if your thighs rub together you may have trouble simply running down the street or actually being of any use in a real-world scenario. :D

Look at a true classic physique like a Steve Reeves or Zane. They look masculine because they have a true V-taper. I see a lot of guys interested in aesthetics that are naturally "blocky" and they spend a bunch of time on the lower body, when they would be much better served spending more time hanging from the pull-up bar. :D

Couple good sessions John...really upping the volume...nice selection of excercises

[QUOTE=RT1957;1421780171]Couple good sessions John...really upping the volume...nice selection of excercises[/QUOTE]

Thanks Ron! Have a nice weekend.

This past week I decided to take a break from tracking nutrition. 95% of the time I eat the same things daily, but I figured I would stop tracking for a little bit and resume once I access any changes I would like to make.

Good work John, if the upper body is good today I am going to hit Bench and push for a new PR (have to break that 300 soon)
I REALLY appreciate your coming to my threads and watching my Videos bro. YOU and CARL and now Sparta (that kid has a good heart and a lot of Spirit ) HAVE MY RESPECT & ADMIRATION and my Friendship as long as YOU want it.. Many don't care about these things here, probably why I have a vary short list, Many don't understand the concept of Friendship but You guys have mine and I know that means something to YOU Guys :)

[QUOTE=JohnButz;1421721781]
Thanks Artemis! I think they make for a nice finisher for the lower body. I have seen some perform them after blasting the upper body, but I generally like to use more volume for upper body.

I have never been a fan of huge legs, especially for a dude. Strong, athletic legs absolutely, but I kind of think if your thighs rub together you may have trouble simply running down the street or actually being of any use in a real-world scenario. :D

Look at a true classic physique like a Steve Reeves or Zane. They look masculine because they have a true V-taper. I see a lot of guys interested in aesthetics that are naturally "blocky" and they spend a bunch of time on the lower body, when they would be much better served spending more time hanging from the pull-up bar. :D[/QUOTE]


I'll be trying them tomorrow especially since my legs are going to probably be pretty tight so I may be limited with what I can do...but farmer walks should definitely be doable.

Couldn't agree with you more. I like seeing definition in legs, but when they get really big...well it is impressive but not something I personally would like.

And the women I think are worse than the guys. Guys will get mocked for having the chicken leg syndrome but no one says anything to women that have huge legs but a fairly small upper body in comparison. Personally I'd like to get more definition with my legs...but I'm not gonna grow them to the point where I can't fit into a decent pair of jeans.

[QUOTE=charlievanriper;1421849981]Good work John, if the upper body is good today I am going to hit Bench and push for a new PR (have to break that 300 soon)
I REALLY appreciate your coming to my threads and watching my Videos bro. YOU and CARL and now Sparta (that kid has a good heart and a lot of Spirit ) HAVE MY RESPECT & ADMIRATION and my Friendship as long as YOU want it.. Many don't care about these things here, probably why I have a vary short list, Many don't understand the concept of Friendship but You guys have mine and I know that means something to YOU Guys :)[/QUOTE]

Thanks Charlie! Looking forward to seeing that bench PR.

[QUOTE=Artemis00;1421923481]I'll be trying them tomorrow especially since my legs are going to probably be pretty tight so I may be limited with what I can do...but farmer walks should definitely be doable.

Couldn't agree with you more. I like seeing definition in legs, but when they get really big...well it is impressive but not something I personally would like.

And the women I think are worse than the guys. Guys will get mocked for having the chicken leg syndrome but no one says anything to women that have huge legs but a fairly small upper body in comparison. Personally I'd like to get more definition with my legs...but I'm not gonna grow them to the point where I can't fit into a decent pair of jeans.[/QUOTE]

Looking forward to hearing about your experiences with the farmers walks. I think you will really enjoy them in your training sessions.

Doesn't take long to get behind in this log!!

Hope you had a great weekend John..

Sorry John no PR this week,
[youtube]4Nj7yyisNq4[/youtube]

[QUOTE=JohnButz;1422010461]
Looking forward to hearing about your experiences with the farmers walks. I think you will really enjoy them in your training sessions.[/QUOTE]


Farmer walks were good. Towards the end they bug out my elbow if I lock it out too much...so have to be careful with that or wear an elbow wrap. But they definitely burned out my forearms and nice finisher for legs.

Awesome work, been thinking about starting some farmer's walk stuff on aux days..

[QUOTE=charlievanriper;1422189021]Sorry John no PR this week,
[youtube]4Nj7yyisNq4[/youtube][/QUOTE]

Good day Yesterday still sore in the upper bod , Today will be 5x5 squats some RDLs and Stiff Leg Deads, then some distance farmer walks.. Going to attempt to go around the block no matter how long it takes with 25 lb DB to start, finish with heavy Leg Presses or reps I will see as the day progresses John

[QUOTE=lonniej;1422154561]Doesn't take long to get behind in this log!!

Hope you had a great weekend John..[/QUOTE]

[QUOTE=charlievanriper;1422189021]Sorry John no PR this week,
[youtube]4Nj7yyisNq4[/youtube][/QUOTE]

[QUOTE=Artemis00;1422236611]Farmer walks were good. Towards the end they bug out my elbow if I lock it out too much...so have to be careful with that or wear an elbow wrap. But they definitely burned out my forearms and nice finisher for legs.[/QUOTE]

[QUOTE=Stncldsnake;1422293461]Awesome work, been thinking about starting some farmer's walk stuff on aux days..[/QUOTE]

[QUOTE=charlievanriper;1422346031]Good day Yesterday still sore in the upper bod , Today will be 5x5 squats some RDLs and Stiff Leg Deads, then some distance farmer walks.. Going to attempt to go around the block no matter how long it takes with 25 lb DB to start, finish with heavy Leg Presses or reps I will see as the day progresses John[/QUOTE]

Thanks everyone! Make it a great week! :)