Take a peek...taiga1 & BubsNBean put Promera Peak-400 and Con-Cret to the test.

[BubsNBean]

My wife wants to go to SA so don't destroy the city. Looking forward to pics/vids.


Bubs...nice deads. Those look pretty much like my conventional, although my form is not near as good. Do you do any reg. deads?

I think SA is still standing, barely

Thanks on the deads! I thought these were regular deads? The only other ones I do are stiff legged DLs.

I'm jelly. Hope y'all had a great weekend.

Awesome weekend, sad to see it end

Doing nice work ladies

Thank you

Y'all are doing great! Nice DLs... and loving the IG updates

Thanks Mel!!

You two are SO CUTE! I hope you guys are having a blast!! Can't wait for workout updates

I'll leave the pics to Taiga, she's one photo-collage master!

[BubsNBean]

6/22/13- PHAT Day 6 Chest/Arms Hypertrophy

**Took advantage of having a buddy and played with 1RM on bench**

Supplements
Pre workout
Peak 400
CapsiBlast

Post Workout
Whey protein
BCAAs
Sweet Potato

Liftin

Flat Barbell Press-Power
Bar x15
85# 6x3
105# x1
115# x1
125# x1 PR

DB Incline Press
25# x12
30# 2x12

HS Chest Press
20# per side 3x15

Incline DB Flyes
10# x15
15# x15, 20

Preacher Curls
20# 3x12

Concentration Curls
20# 2x8

Seated BB Tricep Extension
30# 3x12

Cable Pushdowns
30# 2x12

One Arm Cable Pushdowns
10# 2x20

Notes
-GREAT to push myself with Taiga's help!
-SO much volume
-Great pump... It's funny because I don't love training arms but they always give me the best pump!
-Kept my energy up the whole workout
-Done in under and hour... Yay! Looks like I'm sticking with AM lifting.
-After that workout was a lovely day of floating the river and an epic cheat meal later that night.

River Pics:

[BubsNBean]

6/23/13 PHAT Day 7- Rest/Cardio

Incline Treadmill
50 minutes
Incline varied 10-20%
Pace varied 2.8-3.5

Cybex Thing (Like elliptical stair combo)
Incline 8
Resistance 50, 60, 70, 30
5 minutes at each level of resistance

Notes
-Holy booty workout!!
-Longer than normal, I figured if Taiga was busting her ass on circuits I could a least act like I was climbing a mountain
-Lazy pool day after

[rachelily]

Nice PR on bench!!

[RyouBakua]

nice job on the 125 bench



inbefore and after taiga

wait wut

[lschepis]

*just can't comment

OMG, hilarious! I love troublemakers. Hope u gals had a hella a time tearing up the town together!

[History in Effect]

I have used PHAT before. What a great program it is!

[BubsNBean]

OMG, hilarious! I love troublemakers. Hope u gals had a hella a time tearing up the town together!

We had a great time! Sad to see the weekend end

I have used PHAT before. What a great program it is!

Yea I'm diggin' it so far! I'm curious to see how long I can keep up this strength and volume on a cut without feeling like sh!t though... I'm thinkin' I'll probably do PHAT on a bulk too, then compare

[BubsNBean]

Supplements:

PreWorkout:
Peak 400
CapsiBlast

Post Workout:
Whey Protein
BCAAs
Sweet Potato

Liftin:

Warmup:
5 minute elliptical
ROM

BB Bent Over Rows:
Bar x15
95# x10
135# 3x5

Chins, Wide Grip:
BW 2x10- PR

Rack Chins:
BW 2x12

DB Flat Press:
40# 3x5

Dips:
BW 2x8- PR (weak, but still!)

DB Seated OHP:
35# x6, 7, 6

EZ Bar Curls:
70# x5, 7, 6

Skull Crushers:
40# 3x10

Notes:
-Flat press was hard today, still sore from pushing myself on Saturday
-Good energy and focus
-Ate a banana and 15g whey protein pre-workout today since I've been getting super hungry about halfway through. Staved off hunger til shower time, but didn't get nauseous!
-Got real pissed at some douchebag who decided to sit on the floor next to my bench and literally lean against it while I was doing OHP. There were PLENTY of other benches for him to be a lazy ass on. But I got 7 reps out of my OHP because I was irritated

Pics: Of said douchebag:



Pissed Bubs was pissed:

[storm1507]

Nice liftin and pics.

RDL's on here usually mean Romanian Dead Lifts. Your Reg. DL's (RDL) looked great.

[BubsNBean]

Nice liftin and pics.

RDL's on here usually mean Romanian Dead Lifts. Your Reg. DL's (RDL) looked great.

You know, I thought this. What's the actual difference between RDLs and regular? I tried to do some searching and couldn't figure it out. Maybe I'm just the slow kid today, totally possible

[storm1507]

You know, I thought this. What's the actual difference between RDLs and regular? I tried to do some searching and couldn't figure it out. Maybe I'm just the slow kid today, totally possible

If you ask 5 people you will get 10 different opinions.

Since this is a Promera log we'll go with this vid. When doing RDL's, I actually bend my knees slightly from the beginning and just slowly push my rear back and I don't go very far down...fires my hammies up quickly.

I hope this helps, but just like so much in BB & weightlifting, it will most likely lead to more confusion.

[BubsNBean]

If you ask 5 people you will get 10 different opinions.

Since this is a Promera log we'll go with this vid. When doing RDL's, I actually bend my knees slightly from the beginning and just slowly push my rear back and I don't go very far down...fires my hammies up quickly.

I hope this helps, but just like so much in BB & weightlifting, it will most likely lead to more confusion.

This does help, thank you! Looks like I bend my knees a bit more than I should to call it an RDL... will practice

[taiga1]

DAY 6 - PEAK 400

First off...gotta say, the entire girls' weekend in San Antonio with Bubs was a blast!! We stuck to our meal plans, lifting routines, and had a ton of fun. Definite proof, that with a little planning and some minor adjustments, you can make it work on vacation!

Started the morning with my egg white oats in bed.





Then we got in our PEAK 400 and headed off to find the closest Gold's gym.

Sooooo much fun having a partner in crime to lift with! We worked flat bench together, then finished out the rest of our routines separately. WOOHOO to Bubs for getting a PR! YEAAAHHHHHH BUDDY!!!

This was the first time I've started with chest in months, so I sacrificed a bit of weight on my shoulder lifts.

CHEST & SHOULDERS
BB Flat Bench 85 x12, 85 x12, 95 x8, 100 x6, 105 x1, 115 x1, 120 x1, 125 x1...little help from Bubs on that last one
DB Incline Bench 30 x12, 35 x12, 35 x12, 35 x10
DB OHP 30 x12, 30 x12, 30 x11.5(FAIL! )
Laterals Circuit (side,front,bent over) 3 x 30 15s/15s/10s
BB Upright Row 60 x12, 60 x12, 60 x12
BB OHP (in front of & behind head) 40 x15, 40 x15, 40 x15


Got a couple bench pics. Then, we may have taken a few pics afterwards...








Hit the river after that for a little tubing action. See pics in earlier post by Bubs.


Then, hit the Riverwalk later that night for dinner.



Epic cheat meal was EPIC.




So happy to FINALLY meet another chick who can really 'throw down' with some good grub!!! Oh yeah!!!

[taiga1]

DAY 7 - PEAK 400

We slept in a bit Sunday...hey, it WAS vacay

Took our PEAK 400 and started our day at Gold's again.


LEGS & GLUTES
Circuit of Jump Squats, Box Squats, and Step Ups x 3 rounds
Jump Squats w/ 10 lb plate x 20
Box Squats w/ 70 lb BB x 15
Step Ups with 70 lb BB x 12 each leg...actually only got 8 per leg on last round
Split Squats 3 x 10 each leg w/ 40 lb BB
Glute Bridge 135 x20, 135 x20
Walking Lunges w/ 35 lb DBs 5 x20
Hip Adduction 140 x12, 130 x12, 120 x12
Hip Abduction 100 x12, 100 x12, 100 x12


Got mah sweat on FO SHO!!!






Then, we spent a lazy afternoon at the hotel pool. Pretty sure we earned it!






SUCH a wonderful weekend. Was seriously sad for it to come to an end.

Can't wait to do it again!!!

Hope er'body had a fabulous weekend!!!!!!!!

[KissIcon]

After seeing these pics, it's fabulous now

Glad to hear you girls had a great weekend.

[BubsNBean]

After seeing these pics, it's fabulous now

Glad to hear you girls had a great weekend.

Thanks! It was so much fun, can't wait to do it again!

[taiga1]

After seeing these pics, it's fabulous now

Glad to hear you girls had a great weekend.

Thank ya, sir! It was a blast. No arrests...

that we are admitting to

Thanks! It was so much fun, can't wait to do it again!

Yeaahhhh!!! When can we do it again? LOL!

Way to get in upper body today...my chest & shoulders are still screamin'...

Too funny that you were able to get a picture of the douche! Way to use the anger to your advantage lol

[danap3681]

Glad y'all had a great weekend. You still owe me a redneck country girl weekend, don't forget

[rachelily]

Ahh your weekend looked so fun!!! Glad you guys got to meet up!

[RyouBakua]

Hit the river after that for a little tubing action. See pics in earlier post by Bubs.

Then, hit the Riverwalk later that night for dinner.

Epic cheat meal was EPIC.



So happy to FINALLY meet another chick who can really 'throw down' with some good grub!!! Oh yeah!!!

i love girls who throw down. too bad B doesnt share


glad you two had a great time and a solid workout to boot!

[BubsNBean]

i love girls who throw down. too bad B doesnt share


glad you two had a great time and a solid workout to boot!

I shared ALL my food with T

[RyouBakua]

I shared ALL my food with T

you know what i m....

[Boomer29]

Congrats in the PR!! Looks like you ladies had a blast!!

[GreekyBeth]

@Bubs: congratulations on your PR! Awesome feeling when it happens. Btw, I would have protected my food like a rabid guard dog. Lol.

@Taiga: your leg workout looks intense. Very intense. You've just motivated me to go a little harder. Love the pics from y'all's weekend.

[storm1507]

Training, food, and fun...doesn't get any better.

Once you all settle down, let me know what my wife & I should (and shouldn't) do in SA.

[penny0527]

Training, food, and fun...doesn't get any better.

Once you all settle down, let me know what my wife & I should (and shouldn't) do in SA.

Howl at the Moon is a blast. My husband and I went on our last trip to SA.

[BubsNBean]

you know what i m....

Man I love that one.... I see what you did there

Congrats in the PR!! Looks like you ladies had a blast!!

Thanks Boomer!

@Bubs: congratulations on your PR! Awesome feeling when it happens. Btw, I would have protected my food like a rabid guard dog. Lol.

@Taiga: your leg workout looks intense. Very intense. You've just motivated me to go a little harder. Love the pics from y'all's weekend.

Thanks Beth! And I usually do protect my food like a rabid beast! Fatkidproblems/10

Training, food, and fun...doesn't get any better.

Once you all settle down, let me know what my wife & I should (and shouldn't) do in SA.

Floating the river was a really good time, but it's about 45 minutes away from SA so only if you have a car. Howl at the Moon is a great time. The River Walk in general: lots of food, shops, fun little bars (Howl at the Moon is on the River Walk). If you're into outdoorsy stuff: Government Canyon was a nice hike and there's plenty of trails. If you like baseball there's the SA Missions. It's a minor league team but good fun if you like live games. There's also a Six Flags and Sea World if you're into amusement parks. Oh, and Schlitterbahn is apparently the most badass waterpark out there, but it's also about 45 min away (it's near the river). Farmers Market near Pearl Brewery is a good one too.

Howl at the Moon is a blast. My husband and I went on our last trip to SA.

This.

[BubsNBean]

Supplements:
Preworkout:
Peak 400
CapsiBlast

Postworkout:
Whey protein
BCAAs
Sweet Potato

Liftin:

Warm Up:
BW Squats
ROM

Full Squats:
Bar x10
95# x10
135# x10
195# 3x3

Hack Squat:
2PPS: 2x10

Single Leg Leg Extensions:
70x10
80x8

SLDL:
Bar x10
135# 2x10
195# x4, 2x5

Lying Leg Curls:
70# 2x7

Seated Calf Press:
190# 3x10

Standing Calf Raises:
270# 3x6

Notes:
-Hams feelin' weak this morning. I did 195# 3x6 last week on SLDLs, couldn't do it this week. Meh.
-One of the PL guys stopped me to ask if I use a belt. He recommended it because it will increase my lifts on squat and bench. Said I could probably squat 300# if I got a belt. I call shenanigans. But what are y'all's thoughts on belts? Oh, and he said my form was awesome
-I'm losing my steam right around SLDLs, wondering why.

Pics:-Calf Press


Look, RB, thisclose to a whole stack! Then I can be a badass and just write, "stack" instead of the lbs!


Music:-Since it's squat day.... take that ass to floor, move somethin', shake your tail feather! (Music starts at 1:23)

[JesusTheKing]

Look, RB, thisclose to a whole stack! Then I can be a badass and just write, "stack" instead of the lbs!


Music:-Since it's squat day.... take that ass to floor, move somethin', shake your tail feather! (Music starts at 1:23)

* take the "v=" out of the youtube ref then it will show......


---- WORD, get that whole stack!