S1lenc3 and rockNrollonone's promera pre workout and creatine log

[woolegend21]

You two are doing well. Although I'm not one of the reps, could you add on your daily post which supplements you use, the amount, and your rating. It adds a lot.

Yes they are doing a excellent job!

Adding all that information is optional of course but yes it makes it look nicer. Rating doesn't need to be posted daily though.

[lonniej]

You two are doing a great job..

@RockNRoll..Good job on that PR!

[S1lenc3]

Ok we will thank you!

[S1lenc3]

Yesterday was a off day took animal pack and had a bpi protein shake for supps

[RockNRollOnOne]

Yesterday was bi and tri day, today was leg day
For biceps I did:
Free weight curl w/ rotation: 3x10 with 15lb dbs
Hammer curl 4x10 with 20lb dbs
Barbell curl 4x10 with 30lb bar
Incline curl 3x10 with 10lb dbs
Lateral cable curl 4x10 at 10lbs

Triceps:
Skullcrushers 4x10 with 30lb bar
Overhead dumbbell 4x10 with 35lb db
Tricep dips 3x25 with bodyweight
Single arm cable tricep with rope 4x10 at 15lb
Cable tricep pull down with bar 3x10 at 25lbs

Today, Legs:
Superset squats, one set close leg, one set of single leg, one set wide leg, 3 times for sets of 10 each at 75lbs
Leg extension 5x8 at 95lbs
Leg curl 5x8 at 70lbs
Calf raises on leg press 4x10 at 270lbs
Lunges 2 sets of 20 per leg with 40lb barbell

Still taking 1.5 scoops of concret and 1 heaping scoop of pre-workout. I'm beginning to notice that the concret is allowing me to throw a few more reps up with a bit more ease its pretty awesome.

[RockNRollOnOne]

Thanks so much man!

[S1lenc3]

Took animal pack, promera pre workout (2scoops) and promera creatine (2scoops) before working out post workout took bpi protein (1scoop) with 10oz of milk

I worked bi and tri today

Bi
Standing db curls 4x10 35lbs
Standing hammer curls 4x10 40lbs I went up 5lbs on those
Barbell curls rotating grip from close to wide 4x10 then a burnout set 50lb bar bell
Did the sevens with a 30lb bar was 63 total reps
Lateral cable curls 4x10 20lbs per arm
Rope cable curl rotating out at end of rep 4x10 62 1/2 lbs

Tri
Rope cable tri extension with rotation 4x10 65lbs
Single arm rope extension 4x10 25lbs also rotating at end of rep
Curl bar on cable machine reverse grip tri extension rotatating at end of rep 4x10 57 1/2 lbs
Over head tri extensions 4x10 75 lb db that was also a increase
Laying single arm tri extension 4x10 20lb db
Body weight tricep dip using bench 4x30 was a total burnout


As far as ratings go for the promera supps I am using I give them both 10/10 they are great products!

[lonniej]

Solid work you two!!

[S1lenc3]

Thank you we just wanna keep making progress!

[S1lenc3]

Took creatine today 2 scoops and a protein shake today was a off day gonna hit it hard the rest of the week

[woolegend21]

Yesterday was bi and tri day, today was leg day
For biceps I did:
Free weight curl w/ rotation: 3x10 with 15lb dbs
Hammer curl 4x10 with 20lb dbs
Barbell curl 4x10 with 30lb bar
Incline curl 3x10 with 10lb dbs
Lateral cable curl 4x10 at 10lbs

Triceps:
Skullcrushers 4x10 with 30lb bar
Overhead dumbbell 4x10 with 35lb db
Tricep dips 3x25 with bodyweight
Single arm cable tricep with rope 4x10 at 15lb
Cable tricep pull down with bar 3x10 at 25lbs

Today, Legs:
Superset squats, one set close leg, one set of single leg, one set wide leg, 3 times for sets of 10 each at 75lbs
Leg extension 5x8 at 95lbs
Leg curl 5x8 at 70lbs
Calf raises on leg press 4x10 at 270lbs
Lunges 2 sets of 20 per leg with 40lb barbell

Still taking 1.5 scoops of concret and 1 heaping scoop of pre-workout. I'm beginning to notice that the concret is allowing me to throw a few more reps up with a bit more ease its pretty awesome.

Nice workout!

Glad to hear the con-cret is helping you make some gains

Keep up the great work guys

[thehobbes]

Awesome work in here you guys!

[S1lenc3]

Took 2 scoops of creatine 1 1/2 scoops of pre workout gave me the same energy
Worked legs tonight
Squated 220lbs 4x10
Did 2 burnout sets of front squats 50 lbs
4x9 with 585lbs leg press
Leg extension 4x10 150lbs
Leg curl 4x10 150 lbs they both went up 5lbs
Calf raises on machine 5x10 180lbs
3x30 abs left/right/center 10 at a time each

[kconnell]

Yesterday was bi and tri day, today was leg day
For biceps I did:
Free weight curl w/ rotation: 3x10 with 15lb dbs
Hammer curl 4x10 with 20lb dbs
Barbell curl 4x10 with 30lb bar
Incline curl 3x10 with 10lb dbs
Lateral cable curl 4x10 at 10lbs

Triceps:
Skullcrushers 4x10 with 30lb bar
Overhead dumbbell 4x10 with 35lb db
Tricep dips 3x25 with bodyweight
Single arm cable tricep with rope 4x10 at 15lb
Cable tricep pull down with bar 3x10 at 25lbs

Today, Legs:
Superset squats, one set close leg, one set of single leg, one set wide leg, 3 times for sets of 10 each at 75lbs
Leg extension 5x8 at 95lbs
Leg curl 5x8 at 70lbs
Calf raises on leg press 4x10 at 270lbs
Lunges 2 sets of 20 per leg with 40lb barbell

Still taking 1.5 scoops of concret and 1 heaping scoop of pre-workout. I'm beginning to notice that the concret is allowing me to throw a few more reps up with a bit more ease its pretty awesome.

Good progress!

Took 2 scoops of creatine 1 1/2 scoops of pre workout gave me the same energy
Worked legs tonight
Squated 220lbs 4x10
Did 2 burnout sets of front squats 50 lbs
4x9 with 585lbs leg press
Leg extension 4x10 150lbs
Leg curl 4x10 150 lbs they both went up 5lbs
Calf raises on machine 5x10 180lbs
3x30 abs left/right/center 10 at a time each

Good, condensed plan.

[Squid24]

Great work in here you two

IN

[S1lenc3]

Took 2 scoops of creatine and 1 1/2 of pre workout
Worked chest tonight

flat bench 4x10 75lb dbs
Incline bench 4x10 75lb dbs
decline bench 4x10 75lb dbs
Cable incline bench 100lbs 4sets of burnout
Cable flat bench 140 4 sets of burnout
Flat db fly 4x10 35lb dbs
Cable fly 4x10 50lbs
Decline cable fly 4x10 50lbs

Then bpi protein shake

[lonniej]

Took 2 scoops of creatine and 1 1/2 of pre workout
Worked chest tonight

flat bench 4x10 75lb dbs
Incline bench 4x10 75lb dbs
decline bench 4x10 75lb dbs
Cable incline bench 100lbs 4sets of burnout
Cable flat bench 140 4 sets of burnout
Flat db fly 4x10 35lb dbs
Cable fly 4x10 50lbs
Decline cable fly 4x10 50lbs

Then bpi protein shake

Solid chest training!!

[S1lenc3]

Worked back last night
Used 2 scoops of creatine
1 1/2 of pre workout

Db rows 75lbs 4x10
Uprite rows cable 57lbs 4x10
Straight arm cable push down 42lbs 4x10
Close grip sitting cable row 180lbs 4x10
Wide grip sitting cable row 160lbs 4x10
Wide grip Lat pull 155lbs4x10
Reverse cable flys 140lbs 4x10

[RockNRollOnOne]

Thursday's chest:
Flat bench 60lbs 4x10
Incline bench 4x10 at 60lbs
Decline bench 4x10 at 50lbs
Flat bench flys 4x10 with 15lb dbs
Chest press 3x10 at 25lb/arm
Cable pulls 4x10 with 10lb/arm

1 rounded scoop of pre workout, 1.5 scoops of con-crete. Definitely felt it the next day

[RockNRollOnOne]

Yesterday's back workout:
Db rows 4x8 with 35lb dbs
Upright cable pull 4x10 at 25lbs
Straight arm cable push down 4x10 at 30lbs
Seated row close grip 4x8 at 75lbs
Seated row wide grip 4x8 at 70lbs
Lat pull down 4x10 at 70lbs
Rear delt flys 4x10 at 45lbs

1scoop pre, 1.5 scoop con-crete

[thehobbes]

Solid workouts, hitting the compound lifts hard!

[lonniej]

Nice work you two!

Hope your weekend is going well..

[S1lenc3]

Yesterday day did some hiking for cardio today was a off day

[kconnell]

Yesterday day did some hiking for cardio today was a off day

How far was the hike?

[S1lenc3]

5miles

[S1lenc3]

Worked legs tonight
Deadlifted 4x10 315 weight went up
Light close stance squat 4x10 135
Leg press 4x10 315
Calf raise 4x15 315
Leg extensions 4x10 150
Leg curls 4x10 150

[RockNRollOnOne]

Leg workout with deadlift today
Deadlift 4x10 with 160lbs
Squat close leg 2x10 at 140lbs
Squat wide leg 2x10 at 140lbs
Leg press 4x15 at 180lbs
Calf raises 4x10 at 200lbs
Leg curl 4x10 at 85lbs
Leg extension 4x10 115lbs

[RockNRollOnOne]

Thanks for all the positive feedback everyone

[lonniej]

Awesome work you two!!

[thehobbes]

Nice deadlifts you guys! Do you guys workout together at the same gym?