Con-cret - harrybeast & erinlee01 gettin' stronger!

[erinlee01]

Workout:
DL - 5x95, 2x5x115
Bulgarian split squat - 3x10x15 ea leg
1-legged RDL - 3x8x20 ea leg
Pull-through - 3x8x35
Hanging leg raise - 3x10

107 Avg HR
134 Max HR
199 Calories

Con-cret:
2 caps 1 hr pre-workout
Strength - 9
Endurance - 10
Recovery - 10
Overall - 9.67

Deadlifts were up today. Also got the much needed energy kick today. DOMS continue to me mild, which I love!

[Mrsliz1724]

Speaking of the above pic being from a magazine...Do you guys subscribe to any magazines or any advice on some solid weightlifting magazines. Looking to get a solid mag based in factual information, fewer advertisements or biased articles. So watcha got for me guys???

Rizzo

[HARRYBEAST]

Speaking of the above pic being from a magazine...Do you guys subscribe to any magazines or any advice on some solid weightlifting magazines. Looking to get a solid mag based in factual information, fewer advertisements or biased articles. So watcha got for me guys???

Rizzo

There is no such magazine. I usually print off articles online to read up on. Its way cheaper that way.

[hunter_too]

My mom doesn't get it, either. She admits what I am doing works, but she doesn't get it. Of course, both of my parents wonder why they couldn't have a more girly girl. I've been a tomboy my whole life and have always tended to gravitate towards boy things. Which is why I make an awesome boy mom. I already know all the superheros.

My mom keeps telling me that I am going to hurt myself lifting weights. She shakes her head when I tell her I want muscles.
The great thing about gravitating toward boy hobbies is that we are where the boys are.

[HARRYBEAST]

I just had an awesome meeting, which could mean big things for me. I should know in a few weeks. I really hope this goes through.

[conradcrow]

Speaking of the above pic being from a magazine...Do you guys subscribe to any magazines or any advice on some solid weightlifting magazines. Looking to get a solid mag based in factual information, fewer advertisements or biased articles. So watcha got for me guys???

Rizzo

reps and muscle mag are my two

[cawiau]

I just had an awesome meeting, which could mean big things for me. I should know in a few weeks. I really hope this goes through.

Fingers are crossed for you

[cawiau]

Why are you trying not to. They are super fun!

I know they are super fun but also super expensive!

We looked around and most daycares would cost us about $1,000/month and that is average

But the cost is not the only thing: We started trying when we were upstate but put a hold on it after my wife medical scare. And her doctor would like her to lose some weight before trying again...

[HARRYBEAST]

Fingers are crossed for you

thanks

I know they are super fun but also super expensive!

We looked around and most daycares would cost us about $1,000/month and that is average

But the cost is not the only thing: We started trying when we were upstate but put a hold on it after my wife medical scare. And her doctor would like her to lose some weight before trying again...

Well that's true. Are neither of your parents close? That's what we do, but with Erica teaching fitness classes we only need them for a few hours a day.

[storm1507]

Great job on the legs Harry. Those QBM routines look almost as hard as the crossfit stuff.

Erin.....deads.

My mom keeps telling me that I am going to hurt myself lifting weights. She shakes her head when I tell her I want muscles.
The great thing about gravitating toward boy hobbies is that we are where the boys are.

UH.....what was that?

I just had an awesome meeting, which could mean big things for me. I should know in a few weeks. I really hope this goes through.

Good luck man.

[cawiau]

Well that's true. Are neither of your parents close? That's what we do, but with Erica teaching fitness classes we only need them for a few hours a day.

Closest set of parents are about an hour away (which is better than the 3 hours it used to be when we were upstate) and both set of parents are still working (my mom is only 46 and her mom 50 something)

[Mrsliz1724]

There is no such magazine. I usually print off articles online to read up on. Its way cheaper that way.

Where do you find these articels at? Mind sending me a few good reads, im always looking for new things to read and more information to learn

[journey2swole]

Nice job on the workout today, Erin. It looks like you are really in the zone with your training here lately. Good to see the issues you had earlier seem to be a thing of the past.

BTW, negged for the payoff pics I prefer Harry's much more lol

The great thing about gravitating toward boy hobbies is that we are where the boys are.

Where the boys are at???

I just had an awesome meeting, which could mean big things for me. I should know in a few weeks. I really hope this goes through.

Good Luck, Harry.

I know they are super fun but also super expensive!

We looked around and most daycares would cost us about $1,000/month and that is average

But the cost is not the only thing: We started trying when we were upstate but put a hold on it after my wife medical scare. And her doctor would like her to lose some weight before trying again...

OUCH, 1000K a week? That is outrageous. Almost as much as I spent trying to insure two teenage male drivers each month. lol

[HARRYBEAST]

Closest set of parents are about an hour away (which is better than the 3 hours it used to be when we were upstate) and both set of parents are still working (my mom is only 46 and her mom 50 something)

Well that does make it tough. Having my mom to help us out is a lifesaver.

Where do you find these articels at? Mind sending me a few good reads, im always looking for new things to read and more information to learn

I usually just look stuff up when I have a subject I am interested in. They have some good articles here though.

What are you looking for?

Good Luck, Harry.

Thanks!

Great job on the legs Harry. Those QBM routines look almost as hard as the crossfit stuff.


Good luck man.

Thanks and Thanks!

[HARRYBEAST]

NO REAL WORKOUT
Stretching
20 minutes of fullbody stretches at lunch

Cardio
I had planned on getting to the gym and doing 45 minutes of cardio before going to meet a buddy for some wings. Well we took some pictures for Christmas cards instead. It really helped calm Erica down getting that done so I did it. I probably needed the day off anyway. My Sinus infection is worse. I think I am going to head over to CVS in a little bit and get something for it. Hopefully it will make me feel good enough to workout tonight.


CON-CRET
I forgot to take my non-training day dose today


NUTRITION
Calories: 2513
Carbs: 36 g (6%)
Fiber: 10 g
Net Carbs: 26 g
Protein: 225 g (35%)
Fat: 169 g (59%)
Water: 104 oz


THE PAYOFF

[erinlee01]

Speaking of the above pic being from a magazine...Do you guys subscribe to any magazines or any advice on some solid weightlifting magazines. Looking to get a solid mag based in factual information, fewer advertisements or biased articles. So watcha got for me guys???

Rizzo

T-Nation has some great articles.

My mom keeps telling me that I am going to hurt myself lifting weights. She shakes her head when I tell her I want muscles.
The great thing about gravitating toward boy hobbies is that we are where the boys are.

Yeah, I hear the same thing. Luckily they do not pull the "you're going to look like a man" line.

And I told my mom that about boy hobbies when I started to play basketball. She started to see my point when I started spending my time playing ball with the good looking guys from the team.

I just had an awesome meeting, which could mean big things for me. I should know in a few weeks. I really hope this goes through.

Awesome!!!

I know they are super fun but also super expensive!

We looked around and most daycares would cost us about $1,000/month and that is average

But the cost is not the only thing: We started trying when we were upstate but put a hold on it after my wife medical scare. And her doctor would like her to lose some weight before trying again...

You'd be surprised the money you can find for your kids. Unless you're my ex-husband.

Nice job on the workout today, Erin. It looks like you are really in the zone with your training here lately. Good to see the issues you had earlier seem to be a thing of the past.

BTW, negged for the payoff pics I prefer Harry's much more lol



Where the boys are at???



Good Luck, Harry.



OUCH, 1000K a week? That is outrageous. Almost as much as I spent trying to insure two teenage male drivers each month. lol

Workouts have felt awesome lately. If I could just get things to calm down in my life a little, I'd be back to loving it the way I used to.

[Mrsliz1724]

Really anything at all. Ill start giving bb.com a look see at there articles thanks guys.

[erinlee01]

Workout:
Seated cable row - 3x8x85
DB incline bench - 2x8x35, 8x40
Isometric chinup holds - 3x20 sec
Lateral raises - 3x8x15
OH DB tricep extension - 2x8x25
21's - 2x8x20

Incline is either back to my max, or within 5 lbs of it. Too lazy to look back.

Tabata (2 rounds):
Figure 8's
Crunch
Mountain climbers
Plank

103 Avg HR
217 Max HR
166 Calories

HR monitor slipped and was registering 0 for a bit during Tabata. The 217 came up after I moved it back into position, so I think that's a bogus number. Avg and cals were probably higher, as well.

All this and my iPod was dead when I got there. Got caught using the F word by a trainer when I discovered it I think he was surprised that I spoke.

Con-cret:
2 caps 90 min pre-workout
Strength - 10
Endurance - 10
Recovery - 10
Overall - 10

I felt strong on my incline bench, which is why I upped it today. Endurance was great - I even got through the 20 second isometric hold for the first time. DOMS continue to be in what I consider the ideal range - enough that I feel like I did something, but not so bad that I worry about crash landing on the toilet.

I also tried taking it 90 minutes pre-workout as my office is empty and I had no meetings to interfere and could actually plan when I was going, rather than run out the door during a lull. Can't say as though it did anything more for me. I think I prefer 60 minutes.

[RyouBakua]

impressed by those DB inclines

[erinlee01]

impressed by those DB inclines

Thanks.

[erinlee01]

My older son had a kick ass game today. Here's one of MANY great saves he had today:



And a vid of one of his goals today (#10):

[HARRYBEAST]

He plays keeper and striker?

I wish you would have had a vid of the save too. It looks like it was a nice one


I feel you on the ipod thing. The same thing happened to me yesterday and I said the exact same thing

[erinlee01]

He plays keeper and striker?

I wish you would have had a vid of the save too. It looks like it was a nice one


I feel you on the ipod thing. The same thing happened to me yesterday and I said the exact same thing

They play them all over (he played defense right after striker), but his 2 main positions are striker and keeper. He makes an excellent forward.

Not only was that save a nice one, but he had 2 more in that same play that were even more impressive. I switched to video because I got tired of missing the plays with the camera. He played almost the whole second half (25 minutes) and I taped him the whole time he played forward and turned it off when he went to defense (he's not great at defense, lol).

The vid was just on my camera. I'm going to bring the video camera next week. He's averaging a goal a game, so he is having a kick ass season so far.

Note, I deliver soccer vids.

[HARRYBEAST]

They play them all over (he played defense right after striker), but his 2 main positions are striker and keeper. He makes an excellent forward.

Not only was that save a nice one, but he had 2 more in that same play that were even more impressive. I switched to video because I got tired of missing the plays with the camera. He played almost the whole second half (25 minutes) and I taped him the whole time he played forward and turned it off when he went to defense (he's not great at defense, lol).

The vid was just on my camera. I'm going to bring the video camera next week. He's averaging a goal a game, so he is having a kick ass season so far.

Note, I deliver soccer vids.

I can take vids of other people playing too

[austin.j.taylor]

Hey whats happening! I havent popped in to see the workouts in while. You two are beasting!

Speaking of the above pic being from a magazine...Do you guys subscribe to any magazines or any advice on some solid weightlifting magazines. Looking to get a solid mag based in factual information, fewer advertisements or biased articles. So watcha got for me guys???

Rizzo

Only mag i read is Powerlifting USA. It doesnt have a ton of ads, and i find the interviews in it helpful for switching up my workouts. It may not be very helpful for bb typer of lifters though.

[HARRYBEAST]

WORKOUT
Incline Smithe Press
increase weight sets 1-3, drop weight sets 4&5, set 5 is super slow, all with minimal rest
120x10
140x10
160x10
140x10
120x2.5
+5 lbs on all sets from last week. Add weight again next week!

Flat Smithe Press
120x15
120x15
120x15
+5 lbs on all sets from last week. Add weight again next week!

SUPERSET
Hammer Decline Press
Lowered weight so I can concentrate on strict form
180x10
180x10
180x10
Pushups
2 reps
2.5 reps
1.75 reps

GIANT SET
Moved to a FreeMotion Machine. I like the feel of this better, but it is a little harder so I had to play with the weight a little. All 3 positions done in a row with no rest, 45 sec break between supersets
High Cable Flyes
20x10
30x10
25x10
Medium Cable Flyes
20x10
25x6
20x10
Low Cable Flyes
10x10
15x10
15x10

GIANT SET
All 4 moves done with no rest between, 45 sec rest between supers
BB Curl
40x20
40x20
40x20
Hammer Curls
12x20
12x12
10x20
Hammer / Regular Curls
1 hammer + 1 regular = 1 full rep
5x20
5x20
5x20
Reverse DB Curls
5x20
5x20
5x20


CARDIO TIME
11 laps = 1 mile
Lap 1 - Fast walk
DB Curls
30x8
Lap 2 - Fast Walk
DB Curls
27.5x9
Lap 3 - Fast walk
DB Curls
25x10
Lap 4 - Fast Walk
DB Curls
22.5x13
Lap 5- Fast walk
DB Curls
20x15
Lap 6 - Fast Walk
DB Curls
17.5x16
Lap 7 - Fast walk
Alt DB Curls
15x52
Lap 8 - Fast Walk
Alt DB Curls
15x50
Lap 9 - Fast Walk
Alt DB Curls
15x45
Lap 10 - Fast Walk
Alt DB Curl
15x42
Lap 11 - Cool down


CON-CRET
Strength: 10/10
Endurance: 10/10
Recovery: 9/10
Total: 29/30
Almost perfect I was just a little tender in the chest the next day.


NUTRITION
Calories: 2525
Carbs: 39 g (6%)
Fiber: 11 g
Net Carbs: 28 g
Protein: 233 g (36%)
Fat: 166 g (58%)
Water: 80 oz


THE PAYOFF

[HARRYBEAST]

WORKOUT
Christmas Shopping
The way I do it its like a workout. I speed walk through the stores and get what I want and get out. I was running all over and I think I got it all done. I shopped and did Christmas related stuff all day.

Stretching
I did get in about 20 minutes of stretching in the morning and another 20 minutes at night.


CON-CRET
Non Training day dose:
So I don't rate it


NUTRITION
Carb Up Day


THE PAY OFF

[DGreekStallion]

Due to finals, I don't have time to shop.

Damn.

Haha I hate shopping.

[HARRYBEAST]

WORKOUT
Smithe Military Press
Set 1 is warm up, sets 2-4 add weight, sets 5-7 drop, set 7 is super slow, minimal rest between sets
50x20
70x10
90x10
110x10
90x10
70x10
50x10
30x5
+5 lbs on all sets, add weight again next week!

Behind-The-Neck Smithe Press
70x15
70x15
70x15
+5 lbs on all sets, add weight again next week!

SUPERSET
Side Lateral Raise
3 sets done as a drop set and then on to Front DB raises = 1 superset, 45 sec breaks between supersets
20x10, 15x10, 10x10
20x10, 15x10, 10x8
20x10, 15x8, 10x7
Front DB Raise
10x10
10x9
10x8
Gonna stick with these weights for now. Using these weights with strict form seems to be working well

SUPERSET
Upright Rows
I think these were a little heavy and I started to feel a strain in my right rear delt/ rotator cuff afterwards, so I am going to back off the weight a little next week or I am going to switch to a rope upright row. I think the bar limiting my range of motion is what is hurting me.
90x10
90x9
90x9
Superman Row
Lying on an incline bench face down with DBs
5x10
5x10
5x10

SUPERSET
DB Shrugs
80x10
80x10
80x10
+ 5lbs per side from last week! Add weight again next week!
Bent DB Flyes
25x10
25x10
25x10
+ 5lbs per side from last week! Add weight again next week!


CARDIO TIME
Treadmill
20 minutes
1.19 miles
262 Calories Burned


CON-CRET
Strength: 10/10
Endurance: 10/10
Recovery: 9/10
Total: 29/10
I am not sure that the recovery gap is Con-Cret's fault, it may be that I just tweaked my rotator cuff.


NUTRITION
Calories: 2491
Carbs: 30 g (5%)
Fiber: 9 g
Net Carbs: 21 g
Protein: 231 g (37%)
Fat: 163 g (59%)
Water: 96 oz


THE PAYOFF

[storm1507]

I just don't know what to say....so I'll elect to keep my mouth shut.