Cret-Training with ProMera Stacks

[Stncldsnake]

Test taken, passed. I need to work a little bit on my kinesiology, but did pretty good for not studying last night. Will study a bit more before I take my Certified Senior trainer cert.

Congrats on passing bro!

[bamazav]

Congrats on passing bro!

Thanks my friend. Next test is Senior Fitness Trainer certification (most of the folks I work with are over 60).

10/3/12 Dog House Training

McCallum Hybrid Training


WARM UP
5 minutes Bike
Inversion
Step ups
Lunges
Shoulder Rotations
Tube Shoulder work

WORKING SETS

Glute Ham Raise
3 x 10 x BW

Leg Extensions
3 x 10 x 50

Bench Press
5 x 95
5 x 115
5 x 125
5 x 135
5 x 140
PUMPSETS
10 x 8 x 70

Leg Press trial
8 x 60 PWO

Glass Overhead Press
10 x 25 PWO
10 x 40 PWO
10 x 50 PWO

WG Pullups
2
3
2
2
3

NOTES
I finished today with that feeling of "YES, I accomplished something!" It felt great. No pain or discomfort from the back, in fact I have gone a few days with only an occasional twinge. Now things are getting fun again!

GHR - Smith machine bar all the way down, 45's on the bar to hold it in place, pipe insulation over the bar. Controlled with a little push to get back up. Hams get worked, back does not get hurt. Win, Win!
Leg Extensions - weight went down, but the new Nautilus bench and its leg ext attachement is at a totally different angle and depth than my former bench. I am still working on the set up, I can vary the height of the foot rollers and the angle of the bench. These small changes affected how this felt and was performed.
Bench - Now 10 lbs away from my personal Bench press. Weak by most standards but it is what it is. I will beat it by the end of the month. Count on it! The pump sets were tough for those last three or four sets. I am feeling them.
Leg Press - I am still working on getting it set up and learning how to use this without rounding or lifting the back. I will probably use this for lighter pump sets for the time being.
Glass Overhead Press - Steady as she goes. Will up the weight next time.
WG Pullups - 12 total reps. Pleased, but want to see them get better. Will shoot for 15 total next time.

I am eating to maintain right now. Yesterday, despite the Korean Anabolic Omelet, I was under cals for the day. You ask what is this thing he is talking about?

about 5 eggs, Korean style rice and kimchi. The lovely ladies who made this monster omelet made me a second for today. There are some benefits of not eating at a deficit.

[Bronzebird]

Sunday we had a horse leave our facility that was being re-homed. I provided foster care for over a year and got him back in shape with a fitness and nutrition plan. Horse training has a lot in common with the people...

Sunday 7:30 PM

Barbell Flat Bench Nice to use free weights again

135 x 10

135 x 10

135 x 8


Body Weight Dips

bw x 12

bw x 10

bw x 8

Monday 11AM

Push Ups max effort

57 reps (chest/tris hit last night)


Chin Ups

bw x 15

bw x 12

bw x 10

Barbell Squats light day

95 x 10

135 x 10

135 x 10

135 x 8

[bamazav]

Great job BB! Never knew you were a CHT, a certified horse trainer.

Topic for you to think about. Creatine supplementation for Senior citizens.

[Bronzebird]

Great job BB! Never knew you were a CHT, a certified horse trainer.

Topic for you to think about. Creatine supplementation for Senior citizens.

Nutrtition supplementation for clients will be under the approval of their doctors. As a Trainer we have scope of practice issues to share with clients...recomendation for clients to discuss supplements with their doctor would be my first step with an advanced lifter. Perspectives from senior IFB Pro's would be cool Ed Cooke (OleSupperman) is one of my mentors and a great guy to eat rib-eye steak with at the Road House Grill.

[Bronzebird]

Get the cardio done please!




Notes:
5AM: Dave's Killer bread - Toasted PB and Blackberry Jam, with milk.

8:30: I had a cup of black coffee and a protein shake for breakfast.

9:30-10:30 Cardio Time

11:30 Gluta-Tren

Noon: High Carb Mexican Lunch

[bamazav]

Nutrtition supplementation for clients will be under the approval of their doctors. As a Trainer we have scope of practice issues to share with clients...recomendation for clients to discuss supplements with their doctor would be my first step with an advanced lifter. Perspectives from senior IFB Pro's would be cool Ed Cooke (OleSupperman) is one of my mentors and a great guy to eat rib-eye steak with at the Road House Grill.

Agree with you on multiple levels. Supplementation should be handled with approval of Doctor and Ed Cooke is a cool guy ( though I have never met him in person).

I was thinking more along the lines of some studies showing that there are benefits for seniors to aside from Bodybuilding. I rarely recommend anything more than take a good multi and some fish oil, most of the folks I work with sell Shaklee, they do enough supp pushing on their own. They however like to debate me on the pro's and con's of some supplements and noticed when I was wearing my con-cret shirt that I used creatine. That led into the "Creatine causes cancer" debate. Easily handled, but as I was reading I became intrigued by the potential benefits that are out there for Seniors. Just thought I would get some discussion going. Maybe some other trainers can chime in.

[conradcrow]

Nutrtition supplementation for clients will be under the approval of their doctors. As a Trainer we have scope of practice issues to share with clients...recomendation for clients to discuss supplements with their doctor would be my first step with an advanced lifter. Perspectives from senior IFB Pro's would be cool Ed Cooke (OleSupperman) is one of my mentors and a great guy to eat rib-eye steak with at the Road House Grill.

you have eaten steak with Ed? :O im mad jelly!

[Stncldsnake]

Great workout's BB and Bam! Bam goodluck on the the senior cert and BB nice job with the horse bro!

[lonniej]

Six miles!!..You're picking it up Marty..Awesome..

[Bradster101190]

I am late to the party because my computer has been down , but I was invited to do Cret Training and would love to take part in it. I already train many people locally and online, and trained myself for my transformation that was featured on 6 different websites . I am also a published fitness writer for many popular websites including T-Nation, and huge fan of Promera products myself. I also hold many certifications including but not limited to .....

The National Academy of Sports Medicine Personal Trainer
The National Academy of Sports Medicine Performance Enhancement Specialist
The National Academy of Sports Medicine Corrective Exercise Specialist
The National Academy of Sports Medicine Fitness Nutrition Specialist


If I am chosen to participate I can use either local or new online trainees.

[Bronzebird]

Agree with you on multiple levels. Supplementation should be handled with approval of Doctor and Ed Cooke is a cool guy ( though I have never met him in person).

I was thinking more along the lines of some studies showing that there are benefits for seniors to aside from Bodybuilding. I rarely recommend anything more than take a good multi and some fish oil, most of the folks I work with sell Shaklee, they do enough supp pushing on their own. They however like to debate me on the pro's and con's of some supplements and noticed when I was wearing my con-cret shirt that I used creatine. That led into the "Creatine causes cancer" debate. Easily handled, but as I was reading I became intrigued by the potential benefits that are out there for Seniors. Just thought I would get some discussion going. Maybe some other trainers can chime in.

On the scientific studies (any topic), I found that the evidence can be skewed to substantiate any agenda. So I am a anecdotal observer and I have found that most seniors 60 - 70's+ seek nutritional boost to support the aging body functions. As far as cancer and creatine correlation this is the first time I have heard of such possible claims. I do recognize that as we men age the prostate tends to enlarge and may require surgery even without cancer. Some supplements state warnings to not use if you have an enlarged prostate and those supps support growth hormones.

So that is all I have at this time on the subject...Perhaps Brad may have some thoughts he would like to share

you have eaten steak with Ed? :O im mad jelly!

We will have to hit Flordia for a vaca and look him up since he moved a couple of years ago from my area.

Great workout's BB and Bam! Bam goodluck on the the senior cert and BB nice job with the horse bro!

Thanks for your support Snake.

Six miles!!..You're picking it up Marty..Awesome..

Yup, my GXT (graded exercise testing) results were two thumbs up to train for 10k's...My second and thrid winds were spiritual bro and what a great feeling!

[Bronzebird]

I am late to the party because my computer has been down , but I was invited to do Cret Training and would love to take part in it. I already train many people locally and online, and trained myself for my transformation that was featured on 6 different websites . I am also a published fitness writer for many popular websites including T-Nation, and huge fan of Promera products myself. I also hold many certifications including but not limited to .....

The National Academy of Sports Medicine Personal Trainer
The National Academy of Sports Medicine Performance Enhancement Specialist
The National Academy of Sports Medicine Corrective Exercise Specialist
The National Academy of Sports Medicine Fitness Nutrition Specialist


If I am chosen to participate I can use either local or new online trainees.

Brad, please feel free to share your workouts, nutritional concepts, client referals to ask questions in here, or anything "you see fit" that represents the goals of Cret-Trainers.

My goal is to get our clients onboard in the next Promo and see some progress results with different training styles and client goals surpassed!

[llahhsoj]

My goal is to get our clients onboard in the next Promo and see some progress results with different training styles and client goals surpassed!

That is a great idea Bronze.

[Stncldsnake]

Brad, please feel free to share your workouts, nutritional concepts, client referals to ask questions in here, or anything "you see fit" that represents the goals of Cret-Trainers.

My goal is to get our clients onboard in the next Promo and see some progress results with different training styles and client goals surpassed!

Awesome idea!

[Bronzebird]

That is a great idea Bronze.

Awesome idea!

I'm sure we will see your Apps submitted ASAP when the news is announced for the next Promo...



Barbell Flat Bench Working swingshift and PM workouts makes for some delayed posting. Here are my notes...

135 x 5

155 x 5

185 x 1

205 x 0 (fail = neg rep)

155 x 5

195 x 1

185 x 1

175 x 2

165 x 4

155 x 6

135 x 7

Notes, I should be hitting 210 again real soon, and back to my PR goal of 225. As always, videos of a PR lift is what I'm all about.


Friday, I was horizontal in the afternoon with symptoms of the stomach flu...broke the fever about 1:30AM and washed my truck today.

[storm1507]

Nice bench day Bronze. I look forward to seeing the 225# vid.

[Bronzebird]

Nice bench day Bronze. I look forward to seeing the 225# vid.

I have a birthday in about 6 weeks and my goal is get that LIFT!


Barbell Squats Feeling a little weak/stomach flu recovery

One scoop of Beta-Cret Blue Raspberry and one scoop Con-Cret Watermelon mixed together for some motivation in a cup...taste great!

Bar x 5

95 x 5

115 x 5

105 x 5

95 x 5

Note: Sad numbers, I felt like Kryptonite was in my pockets. Glad to feel the pain on the short workout.

[Stncldsnake]

I'm sure we will see your Apps submitted ASAP when the news is announced for the next Promo...



Barbell Flat Bench Working swingshift and PM workouts makes for some delayed posting. Here are my notes...

135 x 5

155 x 5

185 x 1

205 x 0 (fail = neg rep)

155 x 5

195 x 1

185 x 1

175 x 2

165 x 4

155 x 6

135 x 7

Notes, I should be hitting 210 again real soon, and back to my PR goal of 225. As always, videos of a PR lift is what I'm all about.


Friday, I was horizontal in the afternoon with symptoms of the stomach flu...broke the fever about 1:30AM and washed my truck today.

I have a birthday in about 6 weeks and my goal is get that LIFT!


Barbell Squats Feeling a little weak/stomach flu recovery

One scoop of Beta-Cret Blue Raspberry and one scoop Con-Cret Watermelon mixed together for some motivation in a cup...taste great!

Bar x 5

95 x 5

115 x 5

105 x 5

95 x 5

Note: Sad numbers, I felt like Kryptonite was in my pockets. Glad to feel the pain on the short workout.

Solid work BB, don't let it get to you bro we all have off day's, you will kill it next time out..and yes as soon as I am aware I will have my app ready..LOL

[Bronzebird]

Solid work BB, don't let it get to you bro we all have off day's, you will kill it next time out..and yes as soon as I am aware I will have my app ready..LOL

Thanks for staying in the loop, you are a great addition to the Cret-Community brother!

Middle Back

Pendalay or Bent Over Barbell Row, I consider these assistance work for Dead Lifts!

Bar x 10

95 x 10

135 x 10


Single db row supported on flat bench, Left arm then Right arm

75 x 8

90 x 5

100 x 4

90 x 5

75 x 8

BOR

135 x 10

115 x 12

Notes: Feeling stronger today and energy is bouncing back. Body weight is still down at 178 pounds, abs are peaking through reduced skin thickness.

[Bronzebird]

Barbell Flat Bench

95 x 10

135 x 10

165 x 5

185 x 1

195 x 0

185 x 1

175 x 3

165 x 4

155 x 4

135 x 8

Notes: Solo workout with safety bars, load and go for rest time. About one minute...

[Stncldsnake]

Nice couple of workout's BB, Looking forward to seeing you get that 195 bro!

[lonniej]

Solid workouts Marty..

[bamazav]

Ordered some Snake Berry today. What is a snake berry? LOL, thought the T-shirt looked cool. You can never have too many t-shirts.

[Stncldsnake]

Ordered some Snake Berry today. What is a snake berry? LOL, thought the T-shirt looked cool. You can never have too many t-shirts.

I hear that!!

[Bronzebird]

Nice couple of workout's BB, Looking forward to seeing you get that 195 bro!

I have a vid of pushing up 210 and will be there again, and beyond

Solid workouts Marty..

Thanks Lj , we got our first shot of rain...all_summer_long_

Do you run in the rain?

Ordered some Snake Berry today. What is a snake berry? LOL, thought the T-shirt looked cool. You can never have too many t-shirts.

The promo for the new flavor on FB was ran today for 48 minutes to give away 48 samples of the Snake Fruit in the large tub (48 servings)

I'm sure there will be more flavors soon to give away...Corporate likes to surprize us!

[Bronzebird]

Wed 8am-2pm hospital lobby duty for some extra cash...2-10 regular shift and a long day.

8PM Squats on Hammer station super setted with Hammer Lat Pull

95 x 10 --> 95 x 10

135 x 10 --> 135 x 10

185 x 10 --> 185 x 10

225 x 8 --> 225 x 6

185 x 8 --> 185 x 5

135 x 10 --> 135 x 10

95 x 12 --> 95 x 15

I don't mind using machines, just work and feel the burn!



Thurs WO: BW pull ups and chin ups

Behind the neck pull up x 10

L-shape Chin Ups x 10 (leg planks/ under hand grip)

Wide Grip Pull Ups x 10 (up fast down slow)

One leg alternates of L-Shape chin ups x 8

Wide Grip Pull Ups x 6 (up fast down slow)

Notes: Thursday was full of energy after working that long shift...Beta-Cret and Con-Cret before each workout

[RyouBakua]

good workout Bronze

i also give people extra credit when working long shifts

(thats out of my realm of motivation)



Beta-Cret and Con-Cret is always a great combo

i tried some other supps the other day and its always good when the BC/CC dissolves completely

[lonniej]

Strong on the pull up/chins Marty..Solid workout..

[Stncldsnake]

Wed 8am-2pm hospital lobby duty for some extra cash...2-10 regular shift and a long day.

8PM Squats on Hammer station super setted with Hammer Lat Pull

95 x 10 --> 95 x 10

135 x 10 --> 135 x 10

185 x 10 --> 185 x 10

225 x 8 --> 225 x 6

185 x 8 --> 185 x 5

135 x 10 --> 135 x 10

95 x 12 --> 95 x 15

I don't mind using machines, just work and feel the burn!



Thurs WO: BW pull ups and chin ups

Behind the neck pull up x 10

L-shape Chin Ups x 10 (leg planks/ under hand grip)

Wide Grip Pull Ups x 10 (up fast down slow)

One leg alternates of L-Shape chin ups x 8

Wide Grip Pull Ups x 6 (up fast down slow)

Notes: Thursday was full of energy after working that long shift...Beta-Cret and Con-Cret before each workout

Great session BB, awesome numbers on the squats!